Sunday:
Ka-Pow! would take on Fire in a warmup game before Europeans. Both teams will be aiming to improve on their seeding at xEUCF2013 and both teams used this scrimmage as an opportunity to sharpen up the last few things before heading to Bordeaux.
The final score was 14-8 to Fire, with the D-Lines of both teams earning breaks going on runs, and both teams were playing not at full strength. We played a lot of Zone defence with plenty of transitions and got blocks with both Zone and Man defence. Whilst we didn't finish our prep with a win, we played well and everybody feels confident going into the tournament. We've worked so hard and we're aiming to return with plenty to show for it.
Monday:
I finished off my Euros prep with a throwing session on Monday evening. I was hoping to get one in over Monday lunch time as well, but didn't get the time. Again, based on the GB throwing routine, it was really beneficial and showed what I need to focus on going into xEUCF.
Time's up, I head out to Bordeaux this evening. Time to show what we're made of!
Ka-Pow!
Tuesday 24 September 2013
Friday 20 September 2013
Short update
In my quest to be a broken player for Euros, I took a tumble off my bike on Thursday (luckily it only caused grazed knees) after being in A & E on Saturday night.
As of today, my ribs only hurt if I twist in a certain way and the fall off my bike hasn't affected me too much.
As of today, my ribs only hurt if I twist in a certain way and the fall off my bike hasn't affected me too much.
Tuesday 17 September 2013
Ka-Pow! weekend session
An interesting weekend just gone. The Saturday would be focussed on offence and defence would be left for the Sunday. Overall, both the sessions were beneficial and improvement was made in both sessions.
Unfortunately, during the Saturday session, I layed out at an awkward angle and landed hard. At first I felt winded and subbed out expecting to catch my breath and get back in the game.
During a time out, I tried throwing some short passes to warm my hands up again and my ribs were in a lot of pain so I decided to sit out the rest of the session (it was near the end anyway).
Fast forward to that evening and I'm in agony sat having finished my dinner. I got walked to a local A & E (thanks Phil) and was having trouble breathing. A couple of examinations and a chest X-Ray later (my first X-Ray ever) and luckily I was diagnosed as not having any broken ribs or lung damage, but had just strained/pulled some muscles in my chest/ribs.
It sucked, and as of today I still have a constant ache in my ribs which feels like a healing bruise. I sat out of Sunday's session (though I still went to sideline and overview the defence based practice) and will not be going to the gym or doing my throwing sessions this week, but the goal is Europeans.
I am not going to jeopardise my ability to play at xEUCF in any way. It's what I've been building for since I joined Ka-Pow! (and it's been one of my aims for even longer). I aim to be able to take the field and do everything I can for my team, it's been a helluva season so far and I've got more to give.
Unfortunately, during the Saturday session, I layed out at an awkward angle and landed hard. At first I felt winded and subbed out expecting to catch my breath and get back in the game.
During a time out, I tried throwing some short passes to warm my hands up again and my ribs were in a lot of pain so I decided to sit out the rest of the session (it was near the end anyway).
Fast forward to that evening and I'm in agony sat having finished my dinner. I got walked to a local A & E (thanks Phil) and was having trouble breathing. A couple of examinations and a chest X-Ray later (my first X-Ray ever) and luckily I was diagnosed as not having any broken ribs or lung damage, but had just strained/pulled some muscles in my chest/ribs.
It sucked, and as of today I still have a constant ache in my ribs which feels like a healing bruise. I sat out of Sunday's session (though I still went to sideline and overview the defence based practice) and will not be going to the gym or doing my throwing sessions this week, but the goal is Europeans.
I am not going to jeopardise my ability to play at xEUCF in any way. It's what I've been building for since I joined Ka-Pow! (and it's been one of my aims for even longer). I aim to be able to take the field and do everything I can for my team, it's been a helluva season so far and I've got more to give.
Friday 13 September 2013
This week
This week ended up being nice and busy. Tuesday I borrowed Anna's bike and cycled to/from work.
Wednesday I cycled and went to Midweek Ka-Pow! practice.
We didn't have too many numbers and so did a mostly throwing based session with drills based on the GB Throwing routine. One of the drills I misunderstood and I got pretty frustrated with myself, but overall I felt it was a beneficial session. It highlighted that with 2 weeks off training after nationals throwing is something that I should have practiced more.
Thursday I cycled and went to Yoga during lunch. Yoga was a tough session again with Dolphin Headstand, Shoulder stand and Wall Handstand as some of the tougher poses this week and again it was a good routine. Next week there will be a different instructor who has been told to do a slightly less taxing session, which should be good so I don't do too much in the week before Euros. Thursday night I also had another throwing session based on the GB Throwing Routine. I had been contacted about another Ultimate player living in Basingstoke who was looking to do some throwing sessions in the run up to xEUCF. She plays for SYC and it was a beneficial session and I was able to consolidate the drills that had gone well on Wednesday evening and sort out the things that hadn't gone so well. We're going to get another throwing session in next week at some point too, which should be useful.
Today, I cycled again and hit the gym at lunch. I read this SkydMagazine Article earlier in the week and adjusted my routine. Still felt like a tough session, but didn't leave feeling as tired as I had after Monday's session.
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
1 * 5 Dumbell Single Leg Deadlifts (15kg) - per leg
1 * 5 Frog Squat Jumps (20 kg)
1 * 5 Hang Clean to Front Squats (38 kg)
Back Squats (3 @ 90 kg, 2 @ 110kg, 1 @ 130kg, 1 @ 150kg)
1 * Max Wide arm Pull ups (7)
1 * 30s Dynamic Plank
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
This weekend is the first of two full weekend Ka-Pow! practices in a row. This is the culmination of our season, the final push before our biggest tournament as a squad. I have represented GB twice before, but xEUCF will be by far the biggest and most competitive tournament I've ever been to and my first international club tournament (excluding Paganello, Tom's Tourney and Windmill). I absolutely cannot wait to take the field in Bordeaux!
Wednesday I cycled and went to Midweek Ka-Pow! practice.
We didn't have too many numbers and so did a mostly throwing based session with drills based on the GB Throwing routine. One of the drills I misunderstood and I got pretty frustrated with myself, but overall I felt it was a beneficial session. It highlighted that with 2 weeks off training after nationals throwing is something that I should have practiced more.
Thursday I cycled and went to Yoga during lunch. Yoga was a tough session again with Dolphin Headstand, Shoulder stand and Wall Handstand as some of the tougher poses this week and again it was a good routine. Next week there will be a different instructor who has been told to do a slightly less taxing session, which should be good so I don't do too much in the week before Euros. Thursday night I also had another throwing session based on the GB Throwing Routine. I had been contacted about another Ultimate player living in Basingstoke who was looking to do some throwing sessions in the run up to xEUCF. She plays for SYC and it was a beneficial session and I was able to consolidate the drills that had gone well on Wednesday evening and sort out the things that hadn't gone so well. We're going to get another throwing session in next week at some point too, which should be useful.
Today, I cycled again and hit the gym at lunch. I read this SkydMagazine Article earlier in the week and adjusted my routine. Still felt like a tough session, but didn't leave feeling as tired as I had after Monday's session.
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
1 * 5 Dumbell Single Leg Deadlifts (15kg) - per leg
1 * 5 Frog Squat Jumps (20 kg)
1 * 5 Hang Clean to Front Squats (38 kg)
Back Squats (3 @ 90 kg, 2 @ 110kg, 1 @ 130kg, 1 @ 150kg)
1 * Max Wide arm Pull ups (7)
1 * 30s Dynamic Plank
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
This weekend is the first of two full weekend Ka-Pow! practices in a row. This is the culmination of our season, the final push before our biggest tournament as a squad. I have represented GB twice before, but xEUCF will be by far the biggest and most competitive tournament I've ever been to and my first international club tournament (excluding Paganello, Tom's Tourney and Windmill). I absolutely cannot wait to take the field in Bordeaux!
Monday 9 September 2013
Monday Gym
Thought I would go to the gym on the Monday this week after having the weekend off again. Unfortunately, I felt tired all Sunday (for what appears to be no reason: plenty of sleep, good diet) and that ran over to Monday as well. I still went to the gym but felt tired at the gym, even with another shortened session due to time.
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
{3 * 8 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}
Deadlifts (5 @ 68 kg, 4 @ 78kg, 3 @ 88kg, 2 @ 98kg, 1 @ 108kg)
Squats (5 @ 90 kg, 4 @ 100kg, 3 @ 110kg, 2 @ 120kg)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Spending the afternoon hockey balling my feet to try loosen my legs a bit more.
Will take Tuesday off (including no cycling due to a broken back axle on my bike getting fixed).
Wednesday may just be cycling, depending on whether I can make it to Ka-Pow! midweek (and whether it's on). Thursday may just be cycling and Yoga, and Friday should be cycling and gym (with a possible throwing session as well some time this week).
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
{3 * 8 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}
Deadlifts (5 @ 68 kg, 4 @ 78kg, 3 @ 88kg, 2 @ 98kg, 1 @ 108kg)
Squats (5 @ 90 kg, 4 @ 100kg, 3 @ 110kg, 2 @ 120kg)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Spending the afternoon hockey balling my feet to try loosen my legs a bit more.
Will take Tuesday off (including no cycling due to a broken back axle on my bike getting fixed).
Wednesday may just be cycling, depending on whether I can make it to Ka-Pow! midweek (and whether it's on). Thursday may just be cycling and Yoga, and Friday should be cycling and gym (with a possible throwing session as well some time this week).
Friday 6 September 2013
Thursday Yoga and Friday Gym
Another tough yoga session on Thursday. Managed to do wheel pose and almost managed a dolphin/supported headstand. The instructor is really good and provides easier poses for those less confident, but there is a core of people who go every week and have good strength who she challenges. Yoga has pushed me more than before in the last two weeks and I really feel it's doing a lot of good. My hamstrings which, until the training before nationals were pretty stiff/sore are feeling great and I feel stronger when I hit the gym. Speaking of which...
Friday Gym:
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
{3 * 8 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}
Split Squats (5 @ 60 kg, 4 @ 70kg, 3 @ 80kg, 2 @ 90kg, 1 @ 100kg, 1 @ 110kg, 1 @ 120kg) - per leg *increase*
3 * Max Wide arm Pull ups (8, 5, 6)
3 * 30s Dynamic Plank
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Shorter routine than usual due to time constraints but still felt like a good session.
Friday Gym:
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
{3 * 8 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}
Split Squats (5 @ 60 kg, 4 @ 70kg, 3 @ 80kg, 2 @ 90kg, 1 @ 100kg, 1 @ 110kg, 1 @ 120kg) - per leg *increase*
3 * Max Wide arm Pull ups (8, 5, 6)
3 * 30s Dynamic Plank
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Shorter routine than usual due to time constraints but still felt like a good session.
Tuesday 3 September 2013
Tuesday Gym (3/9/13)
Gym today. Felt strong today. Had the weekend off, which I feel let me hit the gym hard today and started with squats. Was able to really push myself with the squats, but unfortunately couldn't go as hard as previously on the dead lifts. Got a lot done in a quiet gym so overall a good session!
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
Back Squats (5 @ 90 kg, 4 @ 100kg, 3 @ 110kg, 2 @ 120kg, 1 @ 130kg, 1 @ 140kg, 1 @ 150kg) *increase*
3 * 5 Hang Clean to Front Squats (30.5 kg *increase*)
Dead lifts (5 @ 68kg, 4 @ 78 kg, 3 @ 88kg, 2 @ 98kg)
{3 * 8 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}
3 * Max Wide arm Pull ups (7, 6, 6)
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 (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
Back Squats (5 @ 90 kg, 4 @ 100kg, 3 @ 110kg, 2 @ 120kg, 1 @ 130kg, 1 @ 140kg, 1 @ 150kg) *increase*
3 * 5 Hang Clean to Front Squats (30.5 kg *increase*)
Dead lifts (5 @ 68kg, 4 @ 78 kg, 3 @ 88kg, 2 @ 98kg)
{3 * 8 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}
3 * Max Wide arm Pull ups (7, 6, 6)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
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