Running with patrick and brent at the HS
Three things
1. Tabata Run
8x 20sec on, 10 off
this was HARD. I felt real slow.
2. 100m shuttle(ish)
8x backpeddle a couple steps, sprint 20, turn, sprint 50, turn, sprint 30, rest 90 sec
3. 40's with stuff
2x 15 sec of each of the following, into a 40 yrd sprint, with 24sec rest
tuckjump
pushup
mountain climbers
toe touches
burpees (with pushup)
extra 30sec rest after first set.
brent died. I felt pretty good though after these, wanting to do more, but didn't
abs with patrick at home
Thursday, June 11, 2009
Pickup night
I got some pickup going for the Summer. Hopefully it will happen every tuesday at 6ish.
We played til about 8:30. There were about 25 people there and a lot of HS kids. It was fun, and I trying to work hard on D when I could, but you have to be real selfish at pickup if you want to get the disc or make anything happen. I was fairly tired by the end, but we did some sprints.
3x 10 yrds, plant and sprint 60
AND
3x:
3x50yrds
not much rest between each
These were not too bad. Kinda hard at first, but could have done more.
Earlier I did 100 pushups and abs
We played til about 8:30. There were about 25 people there and a lot of HS kids. It was fun, and I trying to work hard on D when I could, but you have to be real selfish at pickup if you want to get the disc or make anything happen. I was fairly tired by the end, but we did some sprints.
3x 10 yrds, plant and sprint 60
AND
3x:
3x50yrds
not much rest between each
These were not too bad. Kinda hard at first, but could have done more.
Earlier I did 100 pushups and abs
June 8
Despite not wanting to do anything/being a bit sore...
~4.5 miles- Hemingway to the Gutter.
Did not time it, but did not stop at all, so I felt pretty good about it.
100 pushups and abs
~4.5 miles- Hemingway to the Gutter.
Did not time it, but did not stop at all, so I felt pretty good about it.
100 pushups and abs
Monday, June 8, 2009
Travel to Caz- June 5
Zak, Keifer and I drove to Caz and camped out.
It's been hard working out after "work." Spending 8 hours in the sun after waking at 5 makes it hard to get going after getting home...but I'm trying.
It's been hard working out after "work." Spending 8 hours in the sun after waking at 5 makes it hard to get going after getting home...but I'm trying.
June 4
Went and did some working out with Zak Kaufman, Ben Ewing, Russell, Keifer, and Jonah.
We didn't do much, because of the tourney the coming weekend, but it still made me sorish.
2x
(walk back to start after each)
2x100
2x80
2x60
2x40
2x20
Full Rest
Some throwing around.
We didn't do much, because of the tourney the coming weekend, but it still made me sorish.
2x
(walk back to start after each)
2x100
2x80
2x60
2x40
2x20
Full Rest
Some throwing around.
June 3
1) Warm-up jog
2) Active warm-up
3) Agility drill: 6 x 6-cone drill
4) Agility drill: 6 x tennis ball drill
5) 200 m suicides: 2 x 5 reps; 90s between reps, 5 min between sets
6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow
the progression outlined in the attachment, straight through without
rest. Your shoulders should be square the entire time, facing
perpendicular to the line of the cones. It is a progression of
carioca/quick feet/side shuffling. Every turn should be a hard cut;
don't round anything. Do 3 times in each direction.
Tennis ball drill: Set up cones in the pattern described in the email,
~10 ft between each cone. If you have tennis balls, place one on top
of each cone except for the start cone. As you run to each cone, you
pick up the tennis ball and transfer it back to the empty cone.
Again, keep your shouldersfacing forward the entire time. Side
shuffle across, and backpedal tomove backwards. Do 3 times in each
direction.
200 m suicides: Set up cones at 0, 15, 25, and 40 yds. The progression
is 0-15-0-25-0-40-(jog back to 0)-40. Run everything (with the
exception of the 40 jog) as close to 100% as possible, and focus on
keeping your ass down, planting and turning hard on each change of
direction.
2) Active warm-up
3) Agility drill: 6 x 6-cone drill
4) Agility drill: 6 x tennis ball drill
5) 200 m suicides: 2 x 5 reps; 90s between reps, 5 min between sets
6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow
the progression outlined in the attachment, straight through without
rest. Your shoulders should be square the entire time, facing
perpendicular to the line of the cones. It is a progression of
carioca/quick feet/side shuffling. Every turn should be a hard cut;
don't round anything. Do 3 times in each direction.
Tennis ball drill: Set up cones in the pattern described in the email,
~10 ft between each cone. If you have tennis balls, place one on top
of each cone except for the start cone. As you run to each cone, you
pick up the tennis ball and transfer it back to the empty cone.
Again, keep your shouldersfacing forward the entire time. Side
shuffle across, and backpedal tomove backwards. Do 3 times in each
direction.
200 m suicides: Set up cones at 0, 15, 25, and 40 yds. The progression
is 0-15-0-25-0-40-(jog back to 0)-40. Run everything (with the
exception of the 40 jog) as close to 100% as possible, and focus on
keeping your ass down, planting and turning hard on each change of
direction.
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