So, we moved the gym to Wednesday as I went to have some disc time on Monday at Wessex. Pretty standard gym session:
5 minute cycle warmup
3 * 10 Bench Press (40kg)
3 * 5 Squats (50kg)
3 * 10 press ups
3 * 10 lunges (16kg)
3 * 10 lat pull downs (40kg)
3.5 minutes cycle warm down
Didn't want to do treadmill as did 3 mile run last night and have track tomorrow. Thinking about doing some core on Friday to make it (after next Wednesday) 11 days in a row with exercise. Will think about it and see how I feel after track tomorrow and think about what I could do before making any decisions though. Don't want to burn out and not be effective at trainings this weekend.
In other news, 3 weekends and then Mixed Tour 1 and some competitive Ultimate!!! Can't wait!
Wednesday 29 February 2012
Tuesday 28 February 2012
Tuesday Night!
3 mile run: done! Time 20 minutes 7 seconds.
I worked out a route beforehand that finishes at the outdoor gym equipment in the park so after the 3 mile run:
3 * 40 reps lat pull downs (10 supinated wide, 10 supinated narrow, 10 pronated wide, 10 pronated narrow).
Finishing with an untimed warm down jog of 0.5 miles.
I worked out a route beforehand that finishes at the outdoor gym equipment in the park so after the 3 mile run:
3 * 40 reps lat pull downs (10 supinated wide, 10 supinated narrow, 10 pronated wide, 10 pronated narrow).
Finishing with an untimed warm down jog of 0.5 miles.
Wessex training and the rest of the week
Last night I went to Wessex training. Was a good turnout and a good workout.
Started with a warmup: jog, dynamic stretches and some sprints... standard.
Then moved on to a short huck drill, aiming to hit the deep cut in stride in the back corner of the endzone. We've done a similar drill at Ka-pow! but this variation had the cutter choosing the cut forcing the thrower to adapt.
We then moved on to a seven pull defense v offense game with the offense getting stalled out at 5 and the defense getting one chance to score after getting a block (stall out at 10).
After this we moved to a break force drill and then onto a regular game.
We finished with a warm down and the 90 second drill (v cutting around a cone, receiving an under pass on every cut and passing it back for 90 seconds) and then 5 different strength exercises:
1. Plank position shifting to pressup position and back * 20
2. Seated row crunches * 20
3. Plank position pushing legs forward and to the side of the body (haven't found the name of this on the internet, if anyone knows it, put it in the comments) * 10 on each leg
4. What I've learned are called Candlestick raises/extensions * 20
5. Lying side leg raises * 20 on each leg
Good exercises to finish!
Some observations on Wessex:
The offensive structures seem pretty solid. Split stack is working with the offense line and there seem to be lots of options.
I don't know how many of the players at the training are on the final squad but the offense line looks pretty strong.
I was on the defense and it's fair to say that the level of fitness and effort at training has massively improved since I was there. The defense line got some blocks and was looking to start quickly after a turn if possible.
Overall, I think Wessex will definitely be a better team than Release 1 was last year. The attitude seems to be right and the effort is solid at training which was missing in previous years. I think they will probably be winning some of the close games they had last year and I see them breaking the top 12 at least once during the tour season. At the very least, I don't see them bouncing between A-Tour and B-Tour like last year and I don't see them losing to Cardiff/The Brown at any point. Of course, it's difficult to tell with the changes going on in Open this year.
Regardless, a lot of them are mates and I wish them the best of luck.
The rest of my week looks like this:
Tuesday: 3 mile run
Wednesday: Gym
Thursday: Track
Friday: Night off
Saturday: Herd
Sunday: Ka-pow!
Good week!
Started with a warmup: jog, dynamic stretches and some sprints... standard.
Then moved on to a short huck drill, aiming to hit the deep cut in stride in the back corner of the endzone. We've done a similar drill at Ka-pow! but this variation had the cutter choosing the cut forcing the thrower to adapt.
We then moved on to a seven pull defense v offense game with the offense getting stalled out at 5 and the defense getting one chance to score after getting a block (stall out at 10).
After this we moved to a break force drill and then onto a regular game.
We finished with a warm down and the 90 second drill (v cutting around a cone, receiving an under pass on every cut and passing it back for 90 seconds) and then 5 different strength exercises:
1. Plank position shifting to pressup position and back * 20
2. Seated row crunches * 20
3. Plank position pushing legs forward and to the side of the body (haven't found the name of this on the internet, if anyone knows it, put it in the comments) * 10 on each leg
4. What I've learned are called Candlestick raises/extensions * 20
5. Lying side leg raises * 20 on each leg
Good exercises to finish!
Some observations on Wessex:
The offensive structures seem pretty solid. Split stack is working with the offense line and there seem to be lots of options.
I don't know how many of the players at the training are on the final squad but the offense line looks pretty strong.
I was on the defense and it's fair to say that the level of fitness and effort at training has massively improved since I was there. The defense line got some blocks and was looking to start quickly after a turn if possible.
Overall, I think Wessex will definitely be a better team than Release 1 was last year. The attitude seems to be right and the effort is solid at training which was missing in previous years. I think they will probably be winning some of the close games they had last year and I see them breaking the top 12 at least once during the tour season. At the very least, I don't see them bouncing between A-Tour and B-Tour like last year and I don't see them losing to Cardiff/The Brown at any point. Of course, it's difficult to tell with the changes going on in Open this year.
Regardless, a lot of them are mates and I wish them the best of luck.
The rest of my week looks like this:
Tuesday: 3 mile run
Wednesday: Gym
Thursday: Track
Friday: Night off
Saturday: Herd
Sunday: Ka-pow!
Good week!
Sunday 26 February 2012
Sunday fitness
So, I missed the first ever Herdlodge :-(
I got back on Sunday and thought that to avoid it being 4 days without fitness I would do something on Sunday afternoon. My session is shown below:
1.7 mile run (with 2 * 1 lb wrist weights, untimed)
lateral pulldowns in following reps with 20 seconds rest between sets:
10, 20, 10 reps supinated wide
10, 20, 10 reps pronated wide
10, 20, 10 reps supinated narrow
10, 20, 10 reps pronated narrow
10, 5 reps one handed right wide
10, 5 reps one handed left wide
10, 5 reps one handed right narrow
10, 5 reps one handed left narrow
0.8 mile run (with 2 * 1 lb wrist weights, untimed)
10 two footed depth jumps
10 single footed depth jumps on each foot
and finally, in honour of the NFL combine this weekend
10 * 40 yard dash (with wrist weights, untimed, 5 pushing off left foot, 5 pushing off right)
Was a good workout, but wish I could have been at Herdlodge. Looking forward to some actual competitive disc time tomorrow at Wessex pickup. This means my weekly gym session will be on Wednesday this week with my 3 mile run on Tuesday and track on Thursday!
I got back on Sunday and thought that to avoid it being 4 days without fitness I would do something on Sunday afternoon. My session is shown below:
1.7 mile run (with 2 * 1 lb wrist weights, untimed)
lateral pulldowns in following reps with 20 seconds rest between sets:
10, 20, 10 reps supinated wide
10, 20, 10 reps pronated wide
10, 20, 10 reps supinated narrow
10, 20, 10 reps pronated narrow
10, 5 reps one handed right wide
10, 5 reps one handed left wide
10, 5 reps one handed right narrow
10, 5 reps one handed left narrow
0.8 mile run (with 2 * 1 lb wrist weights, untimed)
10 two footed depth jumps
10 single footed depth jumps on each foot
and finally, in honour of the NFL combine this weekend
10 * 40 yard dash (with wrist weights, untimed, 5 pushing off left foot, 5 pushing off right)
Was a good workout, but wish I could have been at Herdlodge. Looking forward to some actual competitive disc time tomorrow at Wessex pickup. This means my weekly gym session will be on Wednesday this week with my 3 mile run on Tuesday and track on Thursday!
Wednesday 22 February 2012
Track tonight!
Just been to track:
400m warmup
8 * 200m sprints
Times:
34s, 32s, 34s, 36s, 34s, 35s, 33s, 34s.
400m warm down
400m warmup
8 * 200m sprints
Times:
34s, 32s, 34s, 36s, 34s, 35s, 33s, 34s.
400m warm down
Tuesday 21 February 2012
The last 4 days!
Herd Training- Saturday
Good session overall. Shame about the weather, but gave both teams a chance to practice zone. Herd 1's zone D was mostly strong despite some questionable play by the deep defender. Offense sometimes clicked, but at other points was very stagnant and quite off. 1 very long point counted at least 4 turns by Herd 1 with 2 coming off the first throw after a block.
Overall, not a bad session despite the weather but definitely still some stuff left to work on before the Mixed season.
Ka-pow! Training- Sunday
With the majority of the squad on one of the GB teams there were 8 players there so we played 2 and a half hours of mini (3-on-3 and 4-on-4). Good session with everyone playing hard all session, and some good practice into the roles based offense.
Gym- Monday
5 minutes cycle
3 * 10 reps press ups
3 * 10 reps lunges (2 * 8 kg dumbells)
3 * 10 reps bench press 40 kg
3 * 10 reps squats 50 kg
3 * 10 reps leg press 70 kg
1.25 km row machine
3 Mile run- Tuesday
So my 3 mile run this week was split into three running parts which were separated by some use of the park's outdoor fitness equipment. Details:
0.6 mile warmup run (3 minutes 31 seconds)
Core/Upper body 2 * 40 reps of pull down of my body weight (76 kg) (10 pronated wide, 10 pronated narrow, 10 supinated wide, 10 supinated narrow) with 30 seconds rest between set
1.8 miles run (13 minutes 43 seconds)
Core/Upper body Same as above + 1 * 60 reps of pull down of my body weight (76kg) (5 pronated wide 2 arms, 5 pronated wide right arm only, 5 pronated wide left arm only, 5 pronated narrow 2 arms, 5 pronated narrow right arm only, 5 pronated narrow left arm only, 5 supinated wide 2 arms, 5 supinated wide right arm only, 5 supinated wide left arm only, 5 supinated narrow 2 arms, 5 supinated narrow right arm only, 5 supinated narrow left arm only)
0.6 mile run (2 minutes 26 seconds)
Total time running: 19 minutes 40 seconds
Got track tomorrow and then no training this weeked as I'll be going to Anna's dad's birthday party. Also missing Herd's away weekend, "Herdlodge" which I'm pretty sad about. Might head to Wessex next Monday to make up for a weekend of missed practice.
Good session overall. Shame about the weather, but gave both teams a chance to practice zone. Herd 1's zone D was mostly strong despite some questionable play by the deep defender. Offense sometimes clicked, but at other points was very stagnant and quite off. 1 very long point counted at least 4 turns by Herd 1 with 2 coming off the first throw after a block.
Overall, not a bad session despite the weather but definitely still some stuff left to work on before the Mixed season.
Ka-pow! Training- Sunday
With the majority of the squad on one of the GB teams there were 8 players there so we played 2 and a half hours of mini (3-on-3 and 4-on-4). Good session with everyone playing hard all session, and some good practice into the roles based offense.
Gym- Monday
5 minutes cycle
3 * 10 reps press ups
3 * 10 reps lunges (2 * 8 kg dumbells)
3 * 10 reps bench press 40 kg
3 * 10 reps squats 50 kg
3 * 10 reps leg press 70 kg
1.25 km row machine
3 Mile run- Tuesday
So my 3 mile run this week was split into three running parts which were separated by some use of the park's outdoor fitness equipment. Details:
0.6 mile warmup run (3 minutes 31 seconds)
Core/Upper body 2 * 40 reps of pull down of my body weight (76 kg) (10 pronated wide, 10 pronated narrow, 10 supinated wide, 10 supinated narrow) with 30 seconds rest between set
1.8 miles run (13 minutes 43 seconds)
Core/Upper body Same as above + 1 * 60 reps of pull down of my body weight (76kg) (5 pronated wide 2 arms, 5 pronated wide right arm only, 5 pronated wide left arm only, 5 pronated narrow 2 arms, 5 pronated narrow right arm only, 5 pronated narrow left arm only, 5 supinated wide 2 arms, 5 supinated wide right arm only, 5 supinated wide left arm only, 5 supinated narrow 2 arms, 5 supinated narrow right arm only, 5 supinated narrow left arm only)
0.6 mile run (2 minutes 26 seconds)
Total time running: 19 minutes 40 seconds
Got track tomorrow and then no training this weeked as I'll be going to Anna's dad's birthday party. Also missing Herd's away weekend, "Herdlodge" which I'm pretty sad about. Might head to Wessex next Monday to make up for a weekend of missed practice.
Friday 17 February 2012
Thursday's fitness
So, turns out the track was closed to the public as Basingstoke Athletics club train on a Thursday (will have to remember that for the future).
I didn't want to just do my 3 mile run so I created a workout that had the overall mileage of about the 3 mile run but the intervals from this weeks track program. I has also seen some outdoor fitness equipment in the local park which I wanted to try out so I included that, and also some sprints. It turned into a pretty good workout and I will definitely be using the outdoor fitness equipment again in the future. My session:
I didn't want to just do my 3 mile run so I created a workout that had the overall mileage of about the 3 mile run but the intervals from this weeks track program. I has also seen some outdoor fitness equipment in the local park which I wanted to try out so I included that, and also some sprints. It turned into a pretty good workout and I will definitely be using the outdoor fitness equipment again in the future. My session:
Warm up: 0.6 mile jog to park.
1 mile Fartlek (30 seconds 90%, 15 seconds jog)
Core/Upper body 2 * 40 reps of pull down of my body weight (76 kg) (10 pronated wide, 10 pronated narrow, 10 supinated wide, 10 supinated narrow) with 30 seconds rest between rep
Sprints: 4* 100m (ish) sprint followed by 100m (ish) quick jog with no rest
Repeat Core/Upper body exercise
1 mile Fartlek (30 seconds 90%, 15 seconds jog)
Warm down: 0.6 mile jog from park
Good routine, like I said. Will definitely use it again once it starts getting lighter in the evenings, but until then I think I'll stick to track, gym and 3 mile runs.
Weekend of Ultimate coming up with Herd on Saturday and Kapow on Sunday!
Thursday 16 February 2012
Looking forward to this weekend!
So, I've not had a weekend with 2 days of ultimate for exactly a month now, and I'm missing it. Damn cold weather.
Got Herd training on Saturday and then Ka-pow training on Sunday.
Then I face two weekends of no ultimate... Sad times. Might try and head to some Monday night Wessex trainings after my weekly Monday gym session.
Will be doing either a 3 mile run or this weeks track this evening, probably track (this weeks plan below). Fallen behind on fitness this week due to Valentines day and Anna's mum visiting. Two ultimate sessions should make up for it though, hopefully.
Track plan:
Warm up
4 * 1600m (200m 90% run, 100m jog)
Warm down
Looking forward to the short distance track plans which start next week.
Got Herd training on Saturday and then Ka-pow training on Sunday.
Then I face two weekends of no ultimate... Sad times. Might try and head to some Monday night Wessex trainings after my weekly Monday gym session.
Will be doing either a 3 mile run or this weeks track this evening, probably track (this weeks plan below). Fallen behind on fitness this week due to Valentines day and Anna's mum visiting. Two ultimate sessions should make up for it though, hopefully.
Track plan:
Warm up
4 * 1600m (200m 90% run, 100m jog)
Warm down
Looking forward to the short distance track plans which start next week.
Tuesday 14 February 2012
Gym
Went to the gym last night. What I did:
Warmup:
5 mins on cycling machine resistance level 5
Bench Press: 3 sets of 10 reps of 40kg
Squats: 2 sets of 5 reps of 40 kg and 1 set of 5 reps of 50kg
Squats: 3 sets of 10 reps (5 reps per side) of 16kg
Pressups: 3 sets of 10 reps
2min 30s on cross trainer resistance level 5(didn't like it)
750m on the rower resistance level 8 (5 mins 13s)
Warm down: 1km on the treadmill (5 mins 31s)
Valentines day tonight, so no exercise and a nice roast dinner!
Warmup:
5 mins on cycling machine resistance level 5
Bench Press: 3 sets of 10 reps of 40kg
Squats: 2 sets of 5 reps of 40 kg and 1 set of 5 reps of 50kg
Squats: 3 sets of 10 reps (5 reps per side) of 16kg
Pressups: 3 sets of 10 reps
2min 30s on cross trainer resistance level 5(didn't like it)
750m on the rower resistance level 8 (5 mins 13s)
Warm down: 1km on the treadmill (5 mins 31s)
Valentines day tonight, so no exercise and a nice roast dinner!
Monday 13 February 2012
Actual Ultimate!
Pretty good herd session yesterday, despite the weather and the ground. No injuries.
But, the second winter league in 2 weeks was cancelled, which was a shame as I'm getting pretty hungry for some competitive ultimate.
Just fitness and training this week and no competitive ultimate until Mixed Tour 1, which is over a month away.
Oh well, Gym tonight, then postponing my usual Tuesday 3 mile run due to Love Day tomorrow.
But, the second winter league in 2 weeks was cancelled, which was a shame as I'm getting pretty hungry for some competitive ultimate.
Just fitness and training this week and no competitive ultimate until Mixed Tour 1, which is over a month away.
Oh well, Gym tonight, then postponing my usual Tuesday 3 mile run due to Love Day tomorrow.
Friday 10 February 2012
Thursday 9 February 2012
Wednesday 8th Feb- Track session
A bitterly cold track with all but two lanes of 50 metres of one of the curves of the track closed due to snow on the ground.
Warm up (1*400m jog)
Fartlek (3*1600m w/ 150 90% run then 50m slow jog)
Warm down (1*400m jog)
Nothing special, finished by 8:15 which was nice!
Warm up (1*400m jog)
Fartlek (3*1600m w/ 150 90% run then 50m slow jog)
Warm down (1*400m jog)
Nothing special, finished by 8:15 which was nice!
First blog!
So, going into this season of ultimate I will be playing mixed with Thundering Herd 1 and Open with Ka-pow!
Through this blog I will write about musings, trainings and will try and offer some insight/predictions into upcoming competitions as well as offer some personal views about UK Ultimate.
Smatt
Through this blog I will write about musings, trainings and will try and offer some insight/predictions into upcoming competitions as well as offer some personal views about UK Ultimate.
Smatt
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