Slightly lower attendance at Saturday's training, but in comparison to some of the sessions we had last year and with people having legitimate reasons for not attending (GB Under 23 training, Student Outdoor Regionals...) combined with the fact that we still had our great 3G training field, meant that the session was still productive and tough work.
After starting with a game of 3 Defense v 4 Offense, we worked again on the off line system that we had practiced last week and the endzone play systems that we introduced in February, with a hucking drill thrown in as well. The endzone system seems to be a tough learn, with a pretty low success rate against a defense which knows exactly what is happening. It's theory is really sound and when it worked it was so easy, but it definitely require more practice, especially in game situations rather than in a structured drill so the defense doesn't have as much opportunity to set up the exact set to defend it. I am confident in this system as I remember it being very effective when played in scrimmage games in February.
The mood at the end was mostly positive despite the lower turnout and it was another good session as we start to gather momentum towards the season.
Unfortunately, my knee took a knock at some point during the training, and whilst it didn't stop me playing/walking/ice skating Saturday evening, it has purpled out in a bruise and become a little stiff. I will continue to ice it and take anti-inflammatories and see how it goes for this week. I will hit the gym, even if I can't do leg stuff and should still be fine doing track by Wednesday.
Sunday, 10 March 2013
Friday, 8 March 2013
Thursday Yoga and Friday Gym
Yoga was good yesterday. Pretty similar to previous weeks except we worked in bridge with feet up the wall working into a shoulder stand instead of the standard bridge pose work we usually do.
Gym today and I felt tired and it was pretty hard for the entire session. But I got it all done and I'm feeling good now! Again I moved around the order of exercises, but this time it was mostly about which areas of the gym were free.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
{4 * Max Pull ups (12, 13, 13, 10)
3 * 12 Lateral Step ups (12kg) - per leg}
3 * 8 Seated row (64kg *increase*)
{3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}
{4 * Max weighted press ups (10kg) (30, 20, 22, 20)
4 * 30s Dynamic Plank}
{3 * 8 Squats (70kg)
3 * 8 Split squats (52.5kg) - per leg}
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
This weekend, I've only got Kapow training on Saturday in what looks to be not great weather conditions. Unless you count Ice skating... Going to watch the Basingstoke Bison (local ice hockey team) face the Guildford Flames (the local team where I grew up) which should be exciting! The cost of the ticket covers skate hire and time on the rink afterwards so I'll be doing a bit of Ice skating as well on Saturday night. Not many people know this, but I actually learned to Ice Skate at 2 years old! I never did it regularly, but I've always been competent at it. Will be careful and wear some good socks though, as, in the past, I've had trouble with hire skates giving me pretty bad blisters and I don't want to have to take time out next week because of this.
Gym today and I felt tired and it was pretty hard for the entire session. But I got it all done and I'm feeling good now! Again I moved around the order of exercises, but this time it was mostly about which areas of the gym were free.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
{4 * Max Pull ups (12, 13, 13, 10)
3 * 12 Lateral Step ups (12kg) - per leg}
3 * 8 Seated row (64kg *increase*)
{3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}
{4 * Max weighted press ups (10kg) (30, 20, 22, 20)
4 * 30s Dynamic Plank}
{3 * 8 Squats (70kg)
3 * 8 Split squats (52.5kg) - per leg}
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
This weekend, I've only got Kapow training on Saturday in what looks to be not great weather conditions. Unless you count Ice skating... Going to watch the Basingstoke Bison (local ice hockey team) face the Guildford Flames (the local team where I grew up) which should be exciting! The cost of the ticket covers skate hire and time on the rink afterwards so I'll be doing a bit of Ice skating as well on Saturday night. Not many people know this, but I actually learned to Ice Skate at 2 years old! I never did it regularly, but I've always been competent at it. Will be careful and wear some good socks though, as, in the past, I've had trouble with hire skates giving me pretty bad blisters and I don't want to have to take time out next week because of this.
Wednesday, 6 March 2013
Wednesday Track
Nice night for the track tonight. First track session that I've not had to wear my hoodie and gloves.
400m warmup plus full stretching routine
4*
20s @ 50-60%, 10s @ 85-90%, 30s @50-60%, 15s @ 85-90%, 30s @50-60%, 15s @ 85-90%, 20s @ 50-60%, 10s @ 85-90% + 5 minutes off
400m warmdown plus full stretching routine
Other stuff... Making a couple of changes to the blog.
Weekly cycle mileage page which will be updated weekly rather than including it in other posts.
Gonna add a few other pages as well. Also, will be helping out with the Kapow website and we will be revealing the roster soon. I have also been having input into the Kapow kit.
400m warmup plus full stretching routine
4*
20s @ 50-60%, 10s @ 85-90%, 30s @50-60%, 15s @ 85-90%, 30s @50-60%, 15s @ 85-90%, 20s @ 50-60%, 10s @ 85-90% + 5 minutes off
400m warmdown plus full stretching routine
Other stuff... Making a couple of changes to the blog.
Weekly cycle mileage page which will be updated weekly rather than including it in other posts.
Gonna add a few other pages as well. Also, will be helping out with the Kapow website and we will be revealing the roster soon. I have also been having input into the Kapow kit.
Tuesday, 5 March 2013
Tuesday Gym
Same session, with a slightly different order. Also, because I wasn't concentrating properly (somehow I still seem to be mentally tired from the weekend) I did 3 * 12 lateral step ups instead of 3 * 8 per leg.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
{4 * Max Pull ups (13, 13, 11, 10)
3 * 12 Lateral Step ups (12kg) - per leg}
{3 * 8 Single Leg Swiss Ball Hamstring curls (65cm swiss ball *change*)
4 * Max weighted press ups (10kg) (30, 26, 19, 13)}
{3 * 8 Squats (70kg)
3 * 8 Standing Dumbell Push Press (2 x 10kg)}
3 * 8 Split squats (52.5kg) - per leg
4 * 30s Dynamic Plank
3 * 8 Seated row (55kg)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
{4 * Max Pull ups (13, 13, 11, 10)
3 * 12 Lateral Step ups (12kg) - per leg}
{3 * 8 Single Leg Swiss Ball Hamstring curls (65cm swiss ball *change*)
4 * Max weighted press ups (10kg) (30, 26, 19, 13)}
{3 * 8 Squats (70kg)
3 * 8 Standing Dumbell Push Press (2 x 10kg)}
3 * 8 Split squats (52.5kg) - per leg
4 * 30s Dynamic Plank
3 * 8 Seated row (55kg)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Monday, 4 March 2013
Ultimate Weekend Part 2: Herd vs Scarecrew (Sat), Herd Party and Herd Training (Sun)
Saturday: Herd scrimmage vs Scarecrew (Herd 1 win 13-10 ish)
I managed to get to the Herd afternoon session with an hour left, which just happened to be just as the Herd 1 team were getting ready to play a pre-season friendly against Scarecrew. We've had games against Scarecrew in previous seasons and whilst we've always come out on top, it's a new season with a new squad for us. Regardless, we had a greater squad size and came out strong early to start the game and started feeling good. Our defense put them under pressure and whilst our offense wasn't always flawless, we kept possession of the disc and reset it well. We had a bit of a lapse during the middle of the game and let Scarecrew back into the game, but turned it on again at the end of the game to close out the win.
Scarecrew have a good team with a couple of playmakers that at times we struggled to shut down, and they liked to attack on the break side which we weren't always able to stop with forces getting broken a little too easily. However, we forced them to be more one dimensional than perhaps they would have liked by not allowing them much of a deep game. Our offense at times looked a mess and at other times looked like scoring at will so we'll need a little more consistency with the season closing in on us, especially since we will be facing tougher competition through the season. But a win is a win is a win and overall we played well.
That evening a private room in Verve bar in Leicester Square had been organised with a Herd Pub quiz to be followed by dancing the night away. The pub quiz was good fun and included rounds where the questions/answers were based on answers provided by club members. The night was fantastic as all Herd parties seem to be and everyone seemed to have a great time.
Sunday's practice saw a reduced turnout from Saturday's and people turned up a little worse for wear, but was still good fun. An issue with our offense had been identified by the captains during the game against Scarecrew and so a new play which is an adaptation to one of the existing plays, had been drawn up. I love that the captains are spotting areas for improvement and are so adaptive, but it remains to be seen whether it can be fully implemented before the start of the season. Even so, I liked the adaptation and it seemed to work when we scrimmaged the first team vs the second team to end the session.
I had a fantastic weekend and luckily, despite all the ultimate I played I don't have any aching muscles to start the working week, even though mentally I'm still a little tired from the Saturday night party.
I managed to get to the Herd afternoon session with an hour left, which just happened to be just as the Herd 1 team were getting ready to play a pre-season friendly against Scarecrew. We've had games against Scarecrew in previous seasons and whilst we've always come out on top, it's a new season with a new squad for us. Regardless, we had a greater squad size and came out strong early to start the game and started feeling good. Our defense put them under pressure and whilst our offense wasn't always flawless, we kept possession of the disc and reset it well. We had a bit of a lapse during the middle of the game and let Scarecrew back into the game, but turned it on again at the end of the game to close out the win.
Scarecrew have a good team with a couple of playmakers that at times we struggled to shut down, and they liked to attack on the break side which we weren't always able to stop with forces getting broken a little too easily. However, we forced them to be more one dimensional than perhaps they would have liked by not allowing them much of a deep game. Our offense at times looked a mess and at other times looked like scoring at will so we'll need a little more consistency with the season closing in on us, especially since we will be facing tougher competition through the season. But a win is a win is a win and overall we played well.
That evening a private room in Verve bar in Leicester Square had been organised with a Herd Pub quiz to be followed by dancing the night away. The pub quiz was good fun and included rounds where the questions/answers were based on answers provided by club members. The night was fantastic as all Herd parties seem to be and everyone seemed to have a great time.
Sunday's practice saw a reduced turnout from Saturday's and people turned up a little worse for wear, but was still good fun. An issue with our offense had been identified by the captains during the game against Scarecrew and so a new play which is an adaptation to one of the existing plays, had been drawn up. I love that the captains are spotting areas for improvement and are so adaptive, but it remains to be seen whether it can be fully implemented before the start of the season. Even so, I liked the adaptation and it seemed to work when we scrimmaged the first team vs the second team to end the session.
I had a fantastic weekend and luckily, despite all the ultimate I played I don't have any aching muscles to start the working week, even though mentally I'm still a little tired from the Saturday night party.
Ultimate weekend Part 1: Kapow! Session
Saturday - Kapow!
Really good session this week. Intensity has slowly been ramping up since the start of the new year and this weekend everyone was bringing it. There were still some mental lapses which caused a couple of drops, but instead of singing, this weekend the punishment was press-ups, sit ups and burpees in equal measure. Despite this, I think the training was the best we've had since the end of last season.
Our focusses in what was the last session before our roster is finalised focussed on offense again, both in endzone/redzone situations and from our split stack formation.
Since the majority of our squad has been selected, most of the attendees of this session had already been assigned a place on either the O-Line or the D-Line. In our trainings the scrimmages and play run throughs will mostly be split O vs D.
This year I will be aiming to transition from O-line to D-line. Whilst I loved playing O-line last year, I'm really keen to make a contribution to the defense. I'm also liking the changes that we're implementing to the D lines offensive pace and strategy.
Psyching ourselves up before the game against the O-line to finish the session was fun. It's going to be a great season if we can push our O-line to better last year's production as well as getting more conversions from the D-line and the only way either of these aims is going to be achieved is if everyone pushes themselves at trainings from a personal perspective and also from an O vs D line perspective.
The games had altered rules to try and put a focus on endzone offense from both a slow start and quick start scenario. We played that whenever a possession for either team advanced the disc into the redzone (endzone line up to the just before the brick) then they got a timeout which would allow the endzone structure to be set from a slow start. The other alteration that was implemented was double score, which meant that even if you scored off a huck, it would only count if the disc was brought out again and scored again without a turnover. This meant that two games to three points took a while, but they were productive and our alterations to our endzone offense are looking really good. The split stack play we had been drilling wasn't used as effectively during the games as it could have been, but it's situational and so we didn't get many reps of it in.
Overall it was a great session though. Looking forward to hearing the final roster at some point this week and get to the rest of the season started.
Finally, I have been really enjoying having the use of 3G fields for all our sessions. Though they have been a little on the pricey side, having seen someone at the Sunday herd session who had come from Clapham's session who was really complaining about the mud-bath they had been playing in, I can say they've been totally worth it.
Really good session this week. Intensity has slowly been ramping up since the start of the new year and this weekend everyone was bringing it. There were still some mental lapses which caused a couple of drops, but instead of singing, this weekend the punishment was press-ups, sit ups and burpees in equal measure. Despite this, I think the training was the best we've had since the end of last season.
Our focusses in what was the last session before our roster is finalised focussed on offense again, both in endzone/redzone situations and from our split stack formation.
Since the majority of our squad has been selected, most of the attendees of this session had already been assigned a place on either the O-Line or the D-Line. In our trainings the scrimmages and play run throughs will mostly be split O vs D.
This year I will be aiming to transition from O-line to D-line. Whilst I loved playing O-line last year, I'm really keen to make a contribution to the defense. I'm also liking the changes that we're implementing to the D lines offensive pace and strategy.
Psyching ourselves up before the game against the O-line to finish the session was fun. It's going to be a great season if we can push our O-line to better last year's production as well as getting more conversions from the D-line and the only way either of these aims is going to be achieved is if everyone pushes themselves at trainings from a personal perspective and also from an O vs D line perspective.
The games had altered rules to try and put a focus on endzone offense from both a slow start and quick start scenario. We played that whenever a possession for either team advanced the disc into the redzone (endzone line up to the just before the brick) then they got a timeout which would allow the endzone structure to be set from a slow start. The other alteration that was implemented was double score, which meant that even if you scored off a huck, it would only count if the disc was brought out again and scored again without a turnover. This meant that two games to three points took a while, but they were productive and our alterations to our endzone offense are looking really good. The split stack play we had been drilling wasn't used as effectively during the games as it could have been, but it's situational and so we didn't get many reps of it in.
Overall it was a great session though. Looking forward to hearing the final roster at some point this week and get to the rest of the season started.
Finally, I have been really enjoying having the use of 3G fields for all our sessions. Though they have been a little on the pricey side, having seen someone at the Sunday herd session who had come from Clapham's session who was really complaining about the mud-bath they had been playing in, I can say they've been totally worth it.
Friday, 1 March 2013
Friday Gym
Another gym session where I wanted to go hard. Was really tired by the end.
Tried to encorporate the ordering of exercises principles from Coops' blog post, but it was difficult as strangely the Gym was really busy on a Friday. Exercises below are listed by the order I did them. Where I did sets alternating between two different exercises I have {} bracketed the exercises
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
{4 * Max Pull ups (16, 13, 10, 0)
3 * 8 Lateral Step ups (12kg) - per leg}
3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Seated row (55kg)
{3 * 8 Squats (70kg)
3 * 8 Split squats (52.5kg) - per leg}
{4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}
4 * Max weighted press ups (10kg) (30, 19, 14, 16)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Tried to encorporate the ordering of exercises principles from Coops' blog post, but it was difficult as strangely the Gym was really busy on a Friday. Exercises below are listed by the order I did them. Where I did sets alternating between two different exercises I have {} bracketed the exercises
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
{4 * Max Pull ups (16, 13, 10, 0)
3 * 8 Lateral Step ups (12kg) - per leg}
3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Seated row (55kg)
{3 * 8 Squats (70kg)
3 * 8 Split squats (52.5kg) - per leg}
{4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}
4 * Max weighted press ups (10kg) (30, 19, 14, 16)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Really looking forward to a full weekend of Ultimate this weekend. Schedule looks like this:
Saturday 10-1: Kapow! Training
Saturday Whenever I get there-4: Herd Training including scrimmage against Scarecrew
Saturday Evening: Herd Festivities!
Sunday 12-2: Herd Training
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