So what does a week in Melbourne look like, training for Worlds?
Monday
Play Div 1. Do 100 throws or a run/fartlek afterwards. Actually had an icebath this week and my legs felt tops the next day.
Tuesday
Rest day
Wednesday
Worlds training at Albert Park at 7pm. Players from all 6 teams attend (so there are Masters, Juniors, etc there). Weeks alternate between skill sessions and scrimmages (with extras invited). The first scrimmage was last week. We were short on numbers - only 14 - but had a high quality game. 2 minutes of esky for the winners, 2 minutes of exercise for the losing team. My personal focus has been tight guarding, and making layout bids.
After this 90 min session, I do a throwing or fitness session.
Thursday
Fitness session at Albert Park. Has been a HoS session til now, with some women joining in.
Friday
Usually a rest day with travel to Sydney.
Saturday
NUFL, Camp or fitness.
Sunday
NUFL, Camp or team training.
Wednesday, June 4, 2008
3rd time around - Brisbane track work
G'day boys
Yesterday was the beginning of the 3rd cycle of 10 x 200m, 20 x 100m, 40 x 50m and plyo and 20m sprints.
In week one we ran 200m sprints in 37 to 41 seconds
In week five we ran 200m sprints in 31 to 34 seconds
Yesterday we ran 200m sprints in 28 to 32 seconds
I understand they call that progressive overload, and its pretty cool to see it all mapped out in numbers like that. It was pretty tough yesterday as these sprints are now being completed at 'as fast as you can go' speed and 1 min 50secs isn't all that long to get your breath back. Interestingly I could clearly feel it get difficult around the 100m mark in each run. I think the last 3 weeks (100s, 50s and plyo's) have lead to by body adapting to shorter on/off type running and the 200m was difficult as a result.
After number 7 Al had to cut across the oval on the recovery as he had had an interaction with his lunch, but he sucked it up and ran 8, 9 and 10 like a champion.
Pretty happy with the session boys, happy to get the times down and hold them down somewhat. Excited to see what we will do next time.
Mike
Yesterday was the beginning of the 3rd cycle of 10 x 200m, 20 x 100m, 40 x 50m and plyo and 20m sprints.
In week one we ran 200m sprints in 37 to 41 seconds
In week five we ran 200m sprints in 31 to 34 seconds
Yesterday we ran 200m sprints in 28 to 32 seconds
I understand they call that progressive overload, and its pretty cool to see it all mapped out in numbers like that. It was pretty tough yesterday as these sprints are now being completed at 'as fast as you can go' speed and 1 min 50secs isn't all that long to get your breath back. Interestingly I could clearly feel it get difficult around the 100m mark in each run. I think the last 3 weeks (100s, 50s and plyo's) have lead to by body adapting to shorter on/off type running and the 200m was difficult as a result.
After number 7 Al had to cut across the oval on the recovery as he had had an interaction with his lunch, but he sucked it up and ran 8, 9 and 10 like a champion.
Pretty happy with the session boys, happy to get the times down and hold them down somewhat. Excited to see what we will do next time.
Mike
Monday, May 26, 2008
Fire up dingos
My fellow dingos,
Fueled by the frothing email from Mr Booth, the gym experience of Abra and the email masterpiece of Wavy Dave O'Brien I've knocked up another little training video diary to let you know that just because it's ball-crackingly cold down here in Canberra doesn't mean that your southern highlands brother isn't hitting the track.
http://www.vimeo.com/1070234
This shows you some of the ridge loop I do as either a longer run or a shorter loop of it that I do with sprints on the uphills.
See you all on the weekend.
Fueled by the frothing email from Mr Booth, the gym experience of Abra and the email masterpiece of Wavy Dave O'Brien I've knocked up another little training video diary to let you know that just because it's ball-crackingly cold down here in Canberra doesn't mean that your southern highlands brother isn't hitting the track.
http://www.vimeo.com/1070234
This shows you some of the ridge loop I do as either a longer run or a shorter loop of it that I do with sprints on the uphills.
See you all on the weekend.
Sunday, May 25, 2008
The 40 fifties, week 7
G'day boys
On Thursday Al and I completed week 7 of our 16 week progressive track program.
40 x 50m runs with 50m recovery.
As this is the second time through we are running the 'on' sections as fast as we can and although there may be some limited increase in running speed its the recovery that we will hope to see significant gains in.
My progress from week 1 (10x 200s) was pretty exciting so we set the bar pretty high for Thursdays session. We were aiming to start our next 50ms sprint 25 seconds after we finished the previous 1.
For the first 10 runs we hit our targets really well, the 'on' 50s were all mid 7secs or low 8 secs and we started each new run on either 25 or 26. Hard work! I was doing o.k. and could have held that together for a few more at least however Al was hurting so we backed off the recovery time to maintain the sprint speed. For the next 30 I held my 'on' times to low 8 secs and threw in a few (maybe 30%) 7 second efforts. The recovery time went out to 35secs after a while and even up to 45secs during the last 10-12.
This session is the hardest for me, both from an acceleration perspective and from a mental point of view in that 40 efforts seams like a lot compared to 10 efforts when you are running the 200s. In terms of acceleration it always took me between 4 and 8 meters to get away from Al, after that I would extend and open up large gaps 5 to 10m over the 50m, however in the first few steps he was always with me. We spoke about this after the run and I guess it makes sense given the different playing roles that we fill.
The fourth week of the rotation is a recovery and speed week. The total amount of work is brought right down and we do some technique based plyometrics and some short distance explosive power stuff. We decided this would be good for both of us to increase the speed of our reaction time and acceleration.
Another good session boys, looking forward to seeing you all next weekend, is it the first time we will have all 24 dusty dogs together? Shoulder feels great by the way. You all have a good week and don't attempt anything Abra tells you about from his Bruce Lee gym experience.
On Thursday Al and I completed week 7 of our 16 week progressive track program.
40 x 50m runs with 50m recovery.
As this is the second time through we are running the 'on' sections as fast as we can and although there may be some limited increase in running speed its the recovery that we will hope to see significant gains in.
My progress from week 1 (10x 200s) was pretty exciting so we set the bar pretty high for Thursdays session. We were aiming to start our next 50ms sprint 25 seconds after we finished the previous 1.
For the first 10 runs we hit our targets really well, the 'on' 50s were all mid 7secs or low 8 secs and we started each new run on either 25 or 26. Hard work! I was doing o.k. and could have held that together for a few more at least however Al was hurting so we backed off the recovery time to maintain the sprint speed. For the next 30 I held my 'on' times to low 8 secs and threw in a few (maybe 30%) 7 second efforts. The recovery time went out to 35secs after a while and even up to 45secs during the last 10-12.
This session is the hardest for me, both from an acceleration perspective and from a mental point of view in that 40 efforts seams like a lot compared to 10 efforts when you are running the 200s. In terms of acceleration it always took me between 4 and 8 meters to get away from Al, after that I would extend and open up large gaps 5 to 10m over the 50m, however in the first few steps he was always with me. We spoke about this after the run and I guess it makes sense given the different playing roles that we fill.
The fourth week of the rotation is a recovery and speed week. The total amount of work is brought right down and we do some technique based plyometrics and some short distance explosive power stuff. We decided this would be good for both of us to increase the speed of our reaction time and acceleration.
Another good session boys, looking forward to seeing you all next weekend, is it the first time we will have all 24 dusty dogs together? Shoulder feels great by the way. You all have a good week and don't attempt anything Abra tells you about from his Bruce Lee gym experience.
Friday, May 23, 2008
Status
Hey boyz,
So I thought I should update you on my status. My ankle seems to be back to normal, but am going to confirm that with my physio who I am seeing on Tuesday. But my new niggle is what I would guess are just bruised ribs which happened at NUFL sometime on Saturday. I didn't notice it at all at the time, but I noticed it on Sunday but just played through the discomfort, which I also did at training on Tuesday. I talked to Tom B on Thursday about it, and he said (from his rib experience) that it could also a bunch of things and that if it hadn't got better that I shouldn't keep hurting it, but should see a physio, which I am doing. So I am going to see my physio on Tuesday, and try and see if I can ride my bike on the weekend for fitness without hurting it. Seems soft I know, and it is, but just really annoying.
Pete
So I thought I should update you on my status. My ankle seems to be back to normal, but am going to confirm that with my physio who I am seeing on Tuesday. But my new niggle is what I would guess are just bruised ribs which happened at NUFL sometime on Saturday. I didn't notice it at all at the time, but I noticed it on Sunday but just played through the discomfort, which I also did at training on Tuesday. I talked to Tom B on Thursday about it, and he said (from his rib experience) that it could also a bunch of things and that if it hadn't got better that I shouldn't keep hurting it, but should see a physio, which I am doing. So I am going to see my physio on Tuesday, and try and see if I can ride my bike on the weekend for fitness without hurting it. Seems soft I know, and it is, but just really annoying.
Pete
Thursday, May 22, 2008
Update on Quad
Hey boys, in light of those passionate and inspiring emails, here is an update on my quad status. I’m itching to run and preparing the fire
I went to see the Sydney Pelvic and Spine Physiotherapy Centre on Tuesday (this was an expensive ordeal and will be each week). Good news first – is that my muscle is healing really well and should be ready for real sprint work at the 6 week mark from when I did my injury. Tough decision though as this falls on the NUFL2, so whether to play or not might be made just before the tournament with specialist approval. Bad news is; that I have to hold off on the running for another week as these guys put my pelvis back in the right spot and get it moving smoothly. I have to train the right muscles to fire at the right time so others like my quad don’t compensate and get ground down over time. Just took 3 weeks for first available appointment – but I was actually doing 60-70% running on Monday night for 20mins, so the pleasing thing is I can run – yeah baby. So in the meantime I’m doing a lot of work on my pelvic floor, with other pelvic and leg exercises prescribed by Lisi, Kai and the specialists. This takes almost an hour every night if I complete everything (not everything is compulsory). My pelvic floor exercises involve very exciting tasks like trying to pee at 50% pressure constantly and lifting my testicles up without engaging my glutes…….how did you go? I know you just tried it –haha.
So now I ask for your help. As the desire to get back out on the Frisbee field increases!!! I’m itching to join you boys again. I need you to help remind me to be patient, as this is the hardest and riskiest time – which is when the leg is feeling fine and the temptation to extend myself is high. So boys, just tell me to cool it and work on my testicles:).
Matt
I went to see the Sydney Pelvic and Spine Physiotherapy Centre on Tuesday (this was an expensive ordeal and will be each week). Good news first – is that my muscle is healing really well and should be ready for real sprint work at the 6 week mark from when I did my injury. Tough decision though as this falls on the NUFL2, so whether to play or not might be made just before the tournament with specialist approval. Bad news is; that I have to hold off on the running for another week as these guys put my pelvis back in the right spot and get it moving smoothly. I have to train the right muscles to fire at the right time so others like my quad don’t compensate and get ground down over time. Just took 3 weeks for first available appointment – but I was actually doing 60-70% running on Monday night for 20mins, so the pleasing thing is I can run – yeah baby. So in the meantime I’m doing a lot of work on my pelvic floor, with other pelvic and leg exercises prescribed by Lisi, Kai and the specialists. This takes almost an hour every night if I complete everything (not everything is compulsory). My pelvic floor exercises involve very exciting tasks like trying to pee at 50% pressure constantly and lifting my testicles up without engaging my glutes…….how did you go? I know you just tried it –haha.
So now I ask for your help. As the desire to get back out on the Frisbee field increases!!! I’m itching to join you boys again. I need you to help remind me to be patient, as this is the hardest and riskiest time – which is when the leg is feeling fine and the temptation to extend myself is high. So boys, just tell me to cool it and work on my testicles:).
Matt
Wednesday, May 21, 2008
Pulling
OK, so I have started to work on my pulling.
The quality of the pulling left a lot of room for improvement on the weekend at NUFL, and I think good pulling is worth 3 points a game, all other things being equal, so it's important that we dedicate a bit of effort to this.
I hope to see at least 4 of us putting some time into it, but the more the merrier - it will only improve other aspects of your throwing.
So, I'm a bit restricted at the moment, can't really do a proper run up and certainly not at pace, so I guess I'm losing as much as 10m from my pulling distance, but that doesn't mean I can't practise technique within those restrictions.
The ideal pull is one that reverse curves, it starts off as a slightly outside-in backhand, reasonably high in the air and then as it's coming down it stalls and turns into an inside out. Does anyone know what I mean?
I just did a search on the web, and there's _zero_ high level information about pulling, just chump musings. Disappointing.
Anyhow, I think the secret to getting that reverse curve pull is to impart extra wrist snap on the disc. A forehand pull is much more likely to go into reverse curve, and I speculate that that's because of the extra spin on a forehand pull. Anyway, I'll check it out next time I practise.
Also, although I'm practising pulling, I also see myself as marking a handler, not a receiver, at worlds, so I don't feel like I'm the ideal person to be pulling at worlds. I'd rather be a backup puller. The kind of people I see as our primary pullers are Matt, Jonno, Mike, Joel.
Also, I think the upper body work I am doing is going to help my pulling. When I'm fully fit, I'll take on you boys...
Love, Pottsy.
The quality of the pulling left a lot of room for improvement on the weekend at NUFL, and I think good pulling is worth 3 points a game, all other things being equal, so it's important that we dedicate a bit of effort to this.
I hope to see at least 4 of us putting some time into it, but the more the merrier - it will only improve other aspects of your throwing.
So, I'm a bit restricted at the moment, can't really do a proper run up and certainly not at pace, so I guess I'm losing as much as 10m from my pulling distance, but that doesn't mean I can't practise technique within those restrictions.
The ideal pull is one that reverse curves, it starts off as a slightly outside-in backhand, reasonably high in the air and then as it's coming down it stalls and turns into an inside out. Does anyone know what I mean?
I just did a search on the web, and there's _zero_ high level information about pulling, just chump musings. Disappointing.
Anyhow, I think the secret to getting that reverse curve pull is to impart extra wrist snap on the disc. A forehand pull is much more likely to go into reverse curve, and I speculate that that's because of the extra spin on a forehand pull. Anyway, I'll check it out next time I practise.
Also, although I'm practising pulling, I also see myself as marking a handler, not a receiver, at worlds, so I don't feel like I'm the ideal person to be pulling at worlds. I'd rather be a backup puller. The kind of people I see as our primary pullers are Matt, Jonno, Mike, Joel.
Also, I think the upper body work I am doing is going to help my pulling. When I'm fully fit, I'll take on you boys...
Love, Pottsy.
Friday, May 16, 2008
20 x 100m
I'll be brief because i don't want to move Malibu too far down the list.
I ran week 6 of the program today. 20 x 100m with 100m jogging recovery. I did it by myself as Al was on his way down to Sydney, and i missed our regular time on Thursday so i could smash it up in the BPL final last night.
The session was very tough. I went almost as fast as I could on the 100s. The fast ones were low to mid 13 secs, the slowest was 15 mid. The majority were 14sec (maybe 80%). The recovery times ranged from 40 to 52 seconds, it was tough. See you blokes again soon.
Mike
I ran week 6 of the program today. 20 x 100m with 100m jogging recovery. I did it by myself as Al was on his way down to Sydney, and i missed our regular time on Thursday so i could smash it up in the BPL final last night.
The session was very tough. I went almost as fast as I could on the 100s. The fast ones were low to mid 13 secs, the slowest was 15 mid. The majority were 14sec (maybe 80%). The recovery times ranged from 40 to 52 seconds, it was tough. See you blokes again soon.
Mike
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