800m fartlek; jog 25m, sprint 25m
Rest intervals should be the time your partner needs to compete their set for each of the following 5 exercises.
2 x 60 sec wiper drill. Snap the rope. Pivot and hit the thrower in the chest with the return pass.
4 x 8 reps 10 yard straight in cuts and throws. Catch with alternating hands.
2 x breakmark shuttle - 5 10 yd shuttles with a break mark throw after each. One set each side.
3 x suicides - 0,15,0,25,0, huck. Catch a pass on the two in-cuts, pivot and return pass. Snap the rope.
3 x suicides - 0,15,0,25,0, huck. Catch a pass on the two in-cuts, pivot and return pass. Snap the rope.
8 x (25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk)
4x100 sprints - rest 1 min between reps
4 min rest
6x70 yd sprints - walk back as rest.
8/2: Track workout with Smash
ReplyDeletemon - rest / catch up on life
ReplyDeletetues - AM - lifting. PM most of workout w/ jake. some things felt very awkward, but it is good to get you throwing while tired
wed - pool. tried to swim, but my L shoudler still hurts. did some kick-boarding, pool running & plyos instead.
please keep posting here. with details. i have been having trouble finding motivation lately. reading what y'all have been doing is motivating.
Workout tonight with Jake and cristal. First time I've felt athletic in a while. Better every day. I agree with kendra. Post, people, post.
ReplyDelete8/3: Wudi + Throwing.
ReplyDelete8/4: Andy and I did one of the Pony workouts:
2x20 yards:
Butt Kicks
High Knees
Straight Leg Kicks (Dions)
Sideways High Knees
Quick Shuffles
(All explosive)
2x8 seconds:
Foot Fires
Foot Fires Forward
Foot Fires w/ Foot Dissociation (rapid foot movement and then choose one foot and step out about 12 inches to the side
with every step of that foot. So one foot is staying in the same spot and the other is moving out to the side. Switch which one
is doing that for the 2nd rep. The theory behind this is to be able to move limbs independently of each other so you're not
relying on a dominant limb.
Foot fires to sprint - foot fires for 8 seconds to a 20 yard sprint.
Longer Strides:
Quick Skips (Marches) 2x40 yards
Skips for Height - 2x40 yards
Lateral Bounding - basically move laterally with leaping steps without crossing over - 2x40 yards
Bounding - 2x60 yards
Foot fires for 4 seconds to bounding - 2x60 yards
Exaggerated backpedals - really kick that leg behind you - 2x60 yards
Jumps x 2 sets
20 Tuck jumps
60 Total Side jumps - use some sort of line and jump back and forth as fast as possible
15 Squat jumps
60 Forward/backward jumps
100 Burn-outs - legs straight, jump a couple inches off the ground - basically just isolating the calf muscle for these
8/1 - Core Performance upper and core. knee prehab
ReplyDelete8/2 - CP lower and core. shoulder prehab
8/3 - WUDi
8/4 - track workout. felt very sluggish
8/4 - PT and stretching. Oww. Better every day.
ReplyDelete8/2: 2 mile fast run with Olive
ReplyDelete8/3: 5k run with Olive
8/4: Car broke down :( riding motorcycle, rain or shine, for the next week or so
8/5: Track workout + throwing with Husayn
The last couple weeks of July I gradually increased my mileage until I was doing 4-mile runs at a good pace, along with the occasional long spinning session. I continued to lift a couple times a week (which I did while injured too). And I did one or two Tabata workouts per week. Only did one stair workout with Justin during that period -- hope to do them more often moving forward. Which brings me to this past week...
ReplyDelete7/30: First post-injury track workout! 2 sets of 4x400 w/ 90 sec between reps and 3 min between sets.
7/31: Agility workout with Justin, Jeff, Nick, and Maren. Lots of different cutting drills, followed by lots of throwing.
8/2: 4.5-mile run on the hilly Central Park loop.
8/3: Interval run on the treadmill. 4 min moderate pace, followed by 8 sets of 2 min fast/1 min slow. ("Fast" was about 5:50/mile pace, "slow" was about 10:00/mile pace)
8/4: Track workout. Ted's workout... 1 set of 3x400, 1 set of 4x400, 1 set of 3x400. 90 sec between reps and 3 min between sets. Did them all several seconds faster than I had done them on 7/30.
8/5: Tabata workout. Tabata protocol sets of squats, pushups, lunges, weighted arm drives, side shuffles, jump rope, and bike sprints.
Hooray for posting!
ReplyDeleteZuba: that's a lot of jumping.
Zac: that's a lot of running. Can't wait to play with you again!
Me:
08/04: off
08/05:
quick lifting session (squats, pull-ups (i did 4 at once -- a new PR!), 1-legged RDL's, side lunge w/ press, planks, flags)
then, track:
- 8 (2 laps) x sprint 50, jog 50. 3 min rest
- 2 x 6 (3 laps) x sprint 150, jog 50 (tabata-esque). 3-4 min rest between.
- 5 x ~100m, 30 sec rest btwn reps
08/06: drills w/ rafe, zuba, andy, & mary. (flow, triangle drill of death, break-mark)
08/07: "fun" ultimate w/ mazur & andy.
8/6: Drills
ReplyDelete8/7: Was supposed to run a 5K, but it was pouring, so waited until it cleared and went for a trail run, 3 miles.
Fractured toe at wildwood took a few days off from running but did core work and lots of stretching
ReplyDelete8/4: 5 mile run at speed (starting to fall into a good stride now with my distance training)
8/5: track workout and throwing with X
8/6:deadlifts, box jumps, agility plyos, 1 mile fast on the treadmill
8/7: 2 mile run followed by 9X100m on the track
8/4: off
ReplyDelete8/5: PT for the shoulder, time on the bike to get warm and then a good 30 minutes of stretching
8/6: 3 miles in about 23 minutes...pushing jj in the stroller. 2 sets of 100ish sprints up the hill also pushing that child. Lots of toddler catches and throws. Think of it like a kettlebell workout in a swimming pool while trying to keep your child from drowning. Swam some laps during adult swim...shoulder was tired.
8/7: Off
8/5 - recovery day. 30 minute jog, stretch and roll
ReplyDelete8/6 - throwing with Kendra, Zuba, andy and Mary. Still feel extremely sluggish.
8/7 - off day. Hoping to combat muscular fatigue and a little tendinitis going on in knee.
no track work out this week? :(
ReplyDeleteI've been working my ass off with track works I can accomplish on my own. Lots with 400s to pulling and then suicides to pulling.
Example workout from yesterday:
4 sets:
400 + pull once
0, 10, 0, 20, 0 + pull once
200 + pull once
0, 5, 0, 10, 0, 15, 0, 20, 0 + pull once
100 + pull once
rest 5 minutes
8/7
Ran around at what was supposed to be a lame college tournament for fun... turned out to have decent players on a few teams that were worth guarding... Kendra sky'ed "the best player in the CT" while Alex contrived a box +1 defense around me and Andy before finally just lay out D'ing me man to man... looking forward to having alex back
8/6
group training at boxing gym in southie (real deal) - lots of squats, mountain climbers, core, and punching - never felt more sore the day after a workout
Taking today off and then running hard once more on Wednesday before the weekend
and my computer decided to hide this week's track workout... I feel dumb...
ReplyDelete