Tuesday- 5/19

Starts

3x each of the following into a 15 yrd sprint

forward (feet square, not in sprint stance)

right side

left side

backwards over left shoulder

backwards over right shoulder

backwards, three steps forward, plant on right

backwards, three steps forward, plant on left

2x each of the above into a 30 yrd shuttle (15 there, then back)

Conditioning

15 minutes

30 seconds on, 60 off.

This is usual 10 reps with no extra rest, but we would not have made it if we didn't take 2 minutes between sets of 5.

Kind of like the box drill...

Made a 15x15 yrd box, with a cone at a 45 degree angle at the top (LOOK LIKE A HOUSE).

Sprint, change slight direction and sprint, change major direction and sprint, shuffle, shuffle other direction, and you are back. 

I made twice around, and then somewhere into the first shuffle on the third time around for each rep.

This was very hard, but felt good.  Good to be changing direction like that.  I feel like it simulated handler cuts pretty well.

Monday- 5/18

Sprints

5os and 70s

20 sprints, alternating between 50s and 70s, starting on the minute.

Plyos

3 sets of 5-5-5 Squat Jumps (with hands behind your head perform five controlled squats to a thigh parallel position, then drop into the squat position quickly five times, then drop into the squat position and explode vertically five times.) 90 seconds rest between sets

2 x 10 Crossover Lunges on each leg (standing in place, instead of stepping forward like a normal lunge, you will step across your body to a spot diagonally across from your body. These type of lunges are more effective at targeting the muscles and simulating the positions we use regularly on defense.) 90 seconds rest between sets.

3 x 10 Burpees- 90 seconds rest between sets.

Abs, 100 pushups

Sunday- 5/16

UGH.

RUN

4 miles total- 26:34

Ran from APT to Nicollet Greenway, to Lake of Isles Exit, and back.

I ran to greenway, stopped, and then did INTERVALS:

12x 15 sec on, 30 sec off.

I made it to the Isles exit and Stopped for AWHILE.

I then tried to start up intervals on the way back, but realized I just couldn't do them all again.

So I did:

6x 15 sec on, 30 sec off.

At this point I was pretty dead, and just ran the rest of the way back.

THIS WAS NOT A GOOD RUN.  Feeling too tired for what I did.  Maybe I pushed my self to my max on the first set.  But I still feel like I should have been able to do more for the amount of rest I gave myself.  I'm still feeling sick, and know I have not been drinking enough WATER.

I am sweating all over my CPU right now.  But I should do some pushups and abs now.  I will do!:

100 pushups and 5 minutes or so of abs.

Friday- 5/15

Done this before:

Power Skipping   3  x  25 yards 

10 yard accelerations   5 sets  (1 minute break) 

Box Squats                                   4 sets  x  6 reps 

Reverse Lunge                       3 sets  x  8/each side 

Single Leg Romanian Deadlift    3 sets  x  8 reps 

  

10 mountain climbers into 20 yard shuttle sprint (10 yards down and back) x 8 sets  (30 

seconds rest between sets) '

4 squat thrusts into 15 yard sprint  x 6 sets  (45 seconds rest in between sets) 

 

60 yard shuttle (4 x 15 yards down/back)  x  4 sets (45 seconds rest between sets) 

NEW conditioning:

15 minutes

10x 30sec on, 60 sec off.

Cone placed 10 and 20 yards away, disc is thrown to you as you turn, when you catch it, you jog it back and then start next sprint.

sprint 10, cut back at 45 deg. to left

sprint 10, cut back at 45 deg. to right

sprint 20, cut back at 45 deg. to left

sprint 20, cut back at 45 deg. to right

Rest 30 seconds together, then 30 while partner is doing this, and you are throwing.

I was able to finish the 4 sprints in about 25 seconds, so I got a little extra rest.

5 minutes of abs, and some throwing.

Thursday-5/14

100 pushups 

Abs

There are four exercises, which you perform in a circuit:

(a) 20 Body-weight squat
(b) 10/leg Lunge
(c) 10/leg Step-up
(d) 10 Squat jump 

5 circuits w/ 30 sec between exercises, 1.5 min between circuits  (this was too easy, so I reduced the rest between sets.

JUMPROPE

10x 

60 sec on, 30 sec rest

(roughly doing 2 sets as fast as I could, 1 as high as I could

ended with 60 sec on each leg (much harder)

Wednesday-5/13

PICK UP

Went to play some XMN pickup.  Not GREAT, but solidly GOOD pickup.  It took me about an hour to really get moving, and into a rhythm of getting open as a handler.  At a certain point though, my throws were much better, I had a bunch of hucks (only flick I think), great hammers, two inside flick breaks for goals, and one of the better layout Ds i think I've ever gotten.  

I NEED to FAKE and PIVOT more.  That is one thing that will truly make me a better player.

Played for 2.5 hours.  Good workout I think

This weekend really proved to me that there is nothing better for getting good and in shape for frisbee, than PLAYING FRISBEE.

Tuesday- 5/12

Feeling sick still...COUGH

Set up cones 10 and 40 yards from a point.

We did four sets, alternating between:

 sprinting 10, backpeddle 10, turn and sprint 30

AND

Shuffle 10, shuffle 10 back, turn and sprint 30

Rest is the walk back and 4 minutes between sets.