Been a busy, but relaxed time since my last post.
The 12th/13th was MT2 which Bear Cav won and went undefeated at again. Typical Nottingham wind, but a good tournament again. Felt I played alright, much better than the Saturday at MT1 but not quite as well as the Sunday from MT1. Was hampered by an injury to my right foot which came when I caught the first point in our first game, and left me in a bit of pain for the rest of the weekend, and hasn't fully healed yet.
Fitness since then has been:
14th: Stretching/SMR
15th: Gym
16th-18th: Off/Holiday
19th/20th: Ka-Pow! Training
21st: Off/Holiday
22nd: Ill
23rd: Gym
24th: Gym
The gym on the 15th was a combination of the two different sessions as I knew I'd only be doing one session in that week. As follows:
Warm up:
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session:
A
1. KB Swing (3 * 10 / arm @ 18kg )
2. Medicine ball Russian Twists (3 * 10 on each side @ 9kg)
3. Straight Arm Plank Row (3 * 5/arm @ 5kg)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Dumbell Y Press (3 * 10 @ 5kg/arm / 6kg/arm)
3. Push up Taps (3 * 10)
C
1. Skater squats (3 * 10 / leg @ 4kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 12kg)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
I changed up my gym routines again, starting this week to continue to build my program, based on Morrill Performance programs and foundations.
23rd Gym
Warm up:
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Barbell Hang Power Clean (3 * 5 @ 25kg *new*)
2. Medicine ball Russian Twists (3 * 10 on each side @ 9kg)
3. Straight Arm Plank Row (3 * 5/arm @ 5kg)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Dumbell Y Press (3 * 10 @ 6kg/arm)
3. Dead bug series (3 * 10 / leg / movement)
C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg / 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg / 12kg)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Gym 24th
Warm up
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Single arm Kettlebell swing to snatch (3 * 10 / arm @ 12kg *new*)
2. Medicine Ball Russian Twists (3 * 10/side @ 9kg)
3. Swiss Ball Plank *feet on ball* (3 * 10 deep breaths *new*)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)
C
1. Skater squats (3 * 10 / leg @ 4kg)
2. Lateral Bound + Stick (3 * 6)
3. Dumbell Y Press (3 * 10 @ 5kg /arm)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
The routines are still hitting all the same areas, but some of the exercises have been swapped to the next progression in that line of strength training. I wanted to start with low-ish weights in these new exercises to properly focus on getting the technique right.
Ka-Pow! Training
Last weekend's full weekend session was really good, and the sessions continue to be well attended and continue to provide benefits to the players and progression within the systems.
I am hitting Yoga for the first time in two weeks tomorrow and this Saturday there's another Ka-Pow! Ultimate session, though it will likely be on a smaller scale due to Uni Nationals.
I will try to keep this blog more up to date in the coming weeks. For now, I'd like to link you to my work with theShowGame around the Mixed Tour so far: #UKUMT1 Preview, #UKUMT2 Preview (Smatt v Matt) and #UKUMT2 wrapup. I will be continuing to write for them about the Mixed scene throughout the year, with more pieces coming up in the buildup to WUCC2014!
Thursday, 24 April 2014
Friday, 11 April 2014
April so far (1st-11th)
Brief rundown of fitness as I've been pretty busy recently.
1st: Gym
2nd: Gym
3rd: Off
4th: Yoga
5th: Track
6th: Ka-Pow! Training
7th: Gym
8th: Track
9th: Gym
10th: Off
11th: Off
Mixed Tour 2 with Bear Cavalry is this weekend.
Gym (1st / 7th)
Warm up:
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Dumbell Snatch (3 * 5 / arm @ 15kg / 16kg )
2. Medicine ball Russian Twists (3 * 10 on each side @ 9kg / 9kg)
3. Straight Arm Plank Row (3 * 5/arm @ 5kg / 6kg)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Dumbell Y Press (3 * 10 @ 5kg/arm / 6kg/arm)
3. Dead bug series (3 * 10 / leg / movement)
C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg / 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg / 12kg)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Gym (2nd / 9th)
Warm up
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg / 18kg)
2. Medicine Ball Russian Twists (3 * 10/side @ 9kg / 9kg)
3. Swiss Ball Plank (3 * 10 deep breaths)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg / 18kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)
C
1. Skater squats (3 * 10 / leg @ 4kg / 4kg)
2. Lateral Bound + Stick (3 * 6)
3. Dumbell Y Press (3 * 10 @ 7kg /arm / 8kg/arm)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Track (5th / 8th same routine with extra exercise on park gym equipment after)
Jog 800m
Active warm-up + Stretching
3 * 40m Accelerators
300m sprint
20 push ups
Abs set: 30 Pacquiao crunches, 15 vertical scissor kicks, 15 horizontal scissor kicks
40m sprint
30s Seated running arms
30s side plank (both sides)
40m sprint
3 min rest
4 * falling starts
3 times cutting drill (6 cuts first rep, 4 cuts 2nd rep, 2 cuts 3rd rep)
200m run - 75s rest
400m run - 2 min rest
4 * 200m run - 75s rest after each rep then 3 min rest after set
400m run - 90s rest
400m jog warm down and stretching
{extra exercises on 9th - 20 * Body Weight leg press, 6 * 10 Body weight lat pulldowns (1 * each of inner/outer - forward/back/wide hands)}
Yoga was pretty good, quite a lot of back bending stuff and balancing stuff like usual.
Ka-Pow! training was also pretty good with a decent enough turnout. We worked on the open field plays and the endzone plays whilst working against some gusty wind and had some good games throughout.
Looking forward to Mixed Tour 2 this weekend, though I'm not holding my breath for Nottingham to have the forecasted (fairly good) weather.
1st: Gym
2nd: Gym
3rd: Off
4th: Yoga
5th: Track
6th: Ka-Pow! Training
7th: Gym
8th: Track
9th: Gym
10th: Off
11th: Off
Mixed Tour 2 with Bear Cavalry is this weekend.
Gym (1st / 7th)
Warm up:
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Dumbell Snatch (3 * 5 / arm @ 15kg / 16kg )
2. Medicine ball Russian Twists (3 * 10 on each side @ 9kg / 9kg)
3. Straight Arm Plank Row (3 * 5/arm @ 5kg / 6kg)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Dumbell Y Press (3 * 10 @ 5kg/arm / 6kg/arm)
3. Dead bug series (3 * 10 / leg / movement)
C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg / 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg / 12kg)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Gym (2nd / 9th)
Warm up
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg / 18kg)
2. Medicine Ball Russian Twists (3 * 10/side @ 9kg / 9kg)
3. Swiss Ball Plank (3 * 10 deep breaths)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg / 18kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)
C
1. Skater squats (3 * 10 / leg @ 4kg / 4kg)
2. Lateral Bound + Stick (3 * 6)
3. Dumbell Y Press (3 * 10 @ 7kg /arm / 8kg/arm)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Track (5th / 8th same routine with extra exercise on park gym equipment after)
Jog 800m
Active warm-up + Stretching
3 * 40m Accelerators
300m sprint
20 push ups
Abs set: 30 Pacquiao crunches, 15 vertical scissor kicks, 15 horizontal scissor kicks
40m sprint
30s Seated running arms
30s side plank (both sides)
40m sprint
3 min rest
4 * falling starts
3 times cutting drill (6 cuts first rep, 4 cuts 2nd rep, 2 cuts 3rd rep)
200m run - 75s rest
400m run - 2 min rest
4 * 200m run - 75s rest after each rep then 3 min rest after set
400m run - 90s rest
400m jog warm down and stretching
{extra exercises on 9th - 20 * Body Weight leg press, 6 * 10 Body weight lat pulldowns (1 * each of inner/outer - forward/back/wide hands)}
Yoga was pretty good, quite a lot of back bending stuff and balancing stuff like usual.
Ka-Pow! training was also pretty good with a decent enough turnout. We worked on the open field plays and the endzone plays whilst working against some gusty wind and had some good games throughout.
Looking forward to Mixed Tour 2 this weekend, though I'm not holding my breath for Nottingham to have the forecasted (fairly good) weather.
Wednesday, 2 April 2014
24th-30th March
A good week again, though I wasn’t able to get in a track session. Pretty disappointed but still felt it was a good week fitness wise before Mixed Tour 1 and my first proper competitive outing with Bear Cavalry.
Monday – Gym
Tuesday – Gym
Wednesday – Foam Rolling/Stretchin
Thursday - Rest
Friday – Yoga
Saturday/Sunday – Mixed Tour 1
Started the week changing up my gym routine a little. Wanted to add a bit of progression in some areas. Will continue with these routines for two more weeks and will then progress a bit further again.
Monday Gym:
Warm up:
Internal/External Shoulder Rotations (1*15 / arm internal + external @ 10kg)
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Dumbell Snatch (3 * 5 / arm @ 15kg)
2. Medicine ball Russian Twists (3 * 10 on each side @ 9kg *new*)
3. Straight Arm Plank Row (3 * 5/arm @ 5kg *new*)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Dumbell Y Press (3 * 10 @ 5kg/arm *new*)
3. Dead bug series (3 * 10 / leg / movement)
C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 8kg)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Tuesday Gym
Warm up
Internal/External Shoulder Rotations (1*15 @ 10kg)
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg)
2. Medicine Ball Russian Twists (3 * 10/side @ 9kg *new*)
3. Swiss Ball Plank (3 * 10 deep breaths)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)
C
1. Skater squats (3 * 10 / leg @ 4kg)
2. Lateral Bound + Stick (3 * 6)
3. Dumbell Y Press (3 * 10 @ 5kg /arm *new*)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Friday Yoga
Getting used to doing weekly Yoga again, but this was a tough session with lots of poses focussed on the legs and some balances with twists. A good session but which left my legs tired.
Mixed Tour 1
Perhaps it was a mistake to go to Yoga the day before Mixed tour, but Worlds is going to be a 5 day tournament so I’m going to have to get used to multiple days of exercise in a row. Unfortunately, I didn’t sleep particularly well the night before either and had to drive up in the morning. All this combined to make my legs feel particularly heavy from point 1. I felt my performance slightly suffering throughout the first day with tired legs leading to mental tiredness and mistakes. I still felt like my defence was quite strong, but I didn't feel at full capacity. As a team we went undefeated and handled our games fairly easily on the day though.
My personal performance on Sunday was a different story though. With the chance to properly stretch and warm down after Saturday, followed by further smr in my hotel room, a good dinner and an early night, come Sunday morning I felt refreshed. It also helped that we would only have two games on the day and didn’t have to start until midday.
The first game of the day would be our semi final against one of the Cambridge teams (the D line) and would be our toughest game of the weekend. Cambridge would be (if I remember rightly) the first team of the weekend to get a break on our O line, and played tough defence throughout, as you would expect for a team full of defensive players. However, the Bear Cavalry defence made plenty of plays as well and managed to get enough of breaks of our own, especially late to close out the game. I personally was switched late in the game to be assigned to the tall guy from the states who plays with Cambridge, and I really enjoyed that. It was the toughest coverage assignment I’d been given on the weekend and after watching him for a while from the sideline I was able to figure out what he wanted to do and put plenty of pressure on him. The first point I covered him I started deep and backed off a little as he ran towards me. I knew he wanted the deep shot but I kept in my vision the person on the disc and when I saw him turn to go under I knew the disc was going to him. I was able to lay past him to get the block and, though we didn’t score in one possession, I was able to catch the goal to end that point. I covered him a couple more times and felt I did a pretty good job throughout. He wasn’t my toughest assignment of the weekend though.
The final was against my old team, Thundering Herd. They had put in some great performances throughout the weekend, winning their group over Worlds qualifiers RGS and won a tight semi final against Bristol. They came in undefeated and confident, and during the first half really kept the pressure up, taking the first break of the game. Bear Cav were able to break back and trade out to take the half 8-7. In the second half, I was told to cover Cian as he had been controlling the Herd offense for most of the first half, both going deep and sending it deep. In the first point I was covering him, I didn’t adjust properly and he ran straight past me to catch a deep shot just outside the endzone. I was able to redeem myself by stopping the goal with a fingertip point block, and we took the first break of the second half. From there on I felt I adjusted nicely, and the rest of the d line tightened up as, when Cian did get the disc, the stall got to 9 on two occasions. Herd were not exclusively running their offense through him, and whilst they were able to move the disc still, the goals eluded them and the Bears ran in break after break. In the end we didn’t concede a point in the second half and the game finished 15-7. Whilst it was tough on me, I loved covering someone like that and will continue to relish opportunities to do so throughout the season as it can only continue my development. The season and the road to worlds has properly started now, and my next opportunity to play ultimate can’t come soon enough.
Plan for this week:
Monday – Core + Stretching + SMR – Done
Tuesday – Gym – Done
Wednesday – Gym
Thursday – Rest (edited)
Friday – Yoga
Saturday – Track + Throwing
Sunday – Ka-Pow! training
A full week this week, but I’m looking forward to it. I need to be doing everything I can to improve myself for my teams.
Monday – Gym
Tuesday – Gym
Wednesday – Foam Rolling/Stretchin
Thursday - Rest
Friday – Yoga
Saturday/Sunday – Mixed Tour 1
Started the week changing up my gym routine a little. Wanted to add a bit of progression in some areas. Will continue with these routines for two more weeks and will then progress a bit further again.
Monday Gym:
Warm up:
Internal/External Shoulder Rotations (1*15 / arm internal + external @ 10kg)
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Dumbell Snatch (3 * 5 / arm @ 15kg)
2. Medicine ball Russian Twists (3 * 10 on each side @ 9kg *new*)
3. Straight Arm Plank Row (3 * 5/arm @ 5kg *new*)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Dumbell Y Press (3 * 10 @ 5kg/arm *new*)
3. Dead bug series (3 * 10 / leg / movement)
C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 8kg)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Tuesday Gym
Warm up
Internal/External Shoulder Rotations (1*15 @ 10kg)
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching
Main Session
A
1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg)
2. Medicine Ball Russian Twists (3 * 10/side @ 9kg *new*)
3. Swiss Ball Plank (3 * 10 deep breaths)
B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)
C
1. Skater squats (3 * 10 / leg @ 4kg)
2. Lateral Bound + Stick (3 * 6)
3. Dumbell Y Press (3 * 10 @ 5kg /arm *new*)
Warm Down
4 way hip stretching
Hamstring stretching
SMR
Friday Yoga
Getting used to doing weekly Yoga again, but this was a tough session with lots of poses focussed on the legs and some balances with twists. A good session but which left my legs tired.
Mixed Tour 1
Perhaps it was a mistake to go to Yoga the day before Mixed tour, but Worlds is going to be a 5 day tournament so I’m going to have to get used to multiple days of exercise in a row. Unfortunately, I didn’t sleep particularly well the night before either and had to drive up in the morning. All this combined to make my legs feel particularly heavy from point 1. I felt my performance slightly suffering throughout the first day with tired legs leading to mental tiredness and mistakes. I still felt like my defence was quite strong, but I didn't feel at full capacity. As a team we went undefeated and handled our games fairly easily on the day though.
My personal performance on Sunday was a different story though. With the chance to properly stretch and warm down after Saturday, followed by further smr in my hotel room, a good dinner and an early night, come Sunday morning I felt refreshed. It also helped that we would only have two games on the day and didn’t have to start until midday.
The first game of the day would be our semi final against one of the Cambridge teams (the D line) and would be our toughest game of the weekend. Cambridge would be (if I remember rightly) the first team of the weekend to get a break on our O line, and played tough defence throughout, as you would expect for a team full of defensive players. However, the Bear Cavalry defence made plenty of plays as well and managed to get enough of breaks of our own, especially late to close out the game. I personally was switched late in the game to be assigned to the tall guy from the states who plays with Cambridge, and I really enjoyed that. It was the toughest coverage assignment I’d been given on the weekend and after watching him for a while from the sideline I was able to figure out what he wanted to do and put plenty of pressure on him. The first point I covered him I started deep and backed off a little as he ran towards me. I knew he wanted the deep shot but I kept in my vision the person on the disc and when I saw him turn to go under I knew the disc was going to him. I was able to lay past him to get the block and, though we didn’t score in one possession, I was able to catch the goal to end that point. I covered him a couple more times and felt I did a pretty good job throughout. He wasn’t my toughest assignment of the weekend though.
The final was against my old team, Thundering Herd. They had put in some great performances throughout the weekend, winning their group over Worlds qualifiers RGS and won a tight semi final against Bristol. They came in undefeated and confident, and during the first half really kept the pressure up, taking the first break of the game. Bear Cav were able to break back and trade out to take the half 8-7. In the second half, I was told to cover Cian as he had been controlling the Herd offense for most of the first half, both going deep and sending it deep. In the first point I was covering him, I didn’t adjust properly and he ran straight past me to catch a deep shot just outside the endzone. I was able to redeem myself by stopping the goal with a fingertip point block, and we took the first break of the second half. From there on I felt I adjusted nicely, and the rest of the d line tightened up as, when Cian did get the disc, the stall got to 9 on two occasions. Herd were not exclusively running their offense through him, and whilst they were able to move the disc still, the goals eluded them and the Bears ran in break after break. In the end we didn’t concede a point in the second half and the game finished 15-7. Whilst it was tough on me, I loved covering someone like that and will continue to relish opportunities to do so throughout the season as it can only continue my development. The season and the road to worlds has properly started now, and my next opportunity to play ultimate can’t come soon enough.
Plan for this week:
Monday – Core + Stretching + SMR – Done
Tuesday – Gym – Done
Wednesday – Gym
Thursday – Rest (edited)
Friday – Yoga
Saturday – Track + Throwing
Sunday – Ka-Pow! training
A full week this week, but I’m looking forward to it. I need to be doing everything I can to improve myself for my teams.
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