The rest of the guys actually have another week to go, but I’m busy next week so this was my last session. I skipped some of the normal workouts to get my post-tests in. I didn’t do great in the tests, but have been doing really well in just about all the non-tested lifts.

Warmup

Rolling, stretches, glutivation.

On the Turf

• Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.
• Ladder: quick shuffle and stick, 1 foot hops, cross in front quick, 1-2-3-in.

Dynamic Power

• Stagger-step Rotation Toss (like you’re pulling): 3x10 with 10lb ball
• 5yd shuffle in one direction, plant and sprint back the other way. 3 sets of one shuffle per side. crossover sprint.
• Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.
• Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds

Lifting

• KB Swing: 5x10@50lb
• Front Squat: 5@135lb, 3@150lb, 8@170lb (75/85/95% training 1RM)
• Max Rep Pushup: 40
• 10-yd Sprint. 3 attempts. Averaged about 1.7 seconds.
• Bi-lateral Sliding Hamstring Curl: 2x10@45lb
• Ab Rollout: 2 full standing rollouts
• Max Rep Pullup: 13.5

Conditioning

8x5yd crossover shuffle - 10 seconds on, 10 seconds off.

Da’s it!

Warmup

Rolling, stretches, glutivation.

On the Turf

Skips, frankensteins, SLDLs, etc.

Dynamic Power

• Standing MedBall Chest Pass w/ Step: 3x6
• Plank Walk Pushup: 3x20sec
• One-leg Hurdle Hop: 3x5 each leg
• Prone Chase Sprint: 3x2 (lead one, chase one)

Lifting

• Hang Clean: 3@135,3@155,3@155lb
• Bench Press: 5@130lb, 5@145lb, 7@165lb
• RFESS: 3x5@120lb rt leg only
• Pullup: 2x5@30lb, 10@BW
• DB SLDL: 2x8@60lb
• Antirotation Hold: 3x25s per side

Conditioning

3 sets of heavy sled march (probably 270lb) and 10 med ball slams.

Warmup

Rolling, stretches, glutivation.

On the Turf

• Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.
• Ladder: quick shuffle and stick, 1 foot hops, cross in front quick, 1-2-3-in.

Dynamic Power

• Stagger-step Rotation Toss (like you’re pulling): 3x10
• Lateral Shuffle Sled March: lateral shuffle march pulling 135lb on the sled. first two sets were one march in each direction, last set was an unweight crossover sprint.
• Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.
• Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds

Lifting

• KB Swing: 4x10@44lb
• Front Squat: 5@125lb, 5@140lb, 12@160lb (70/80/90% training 1RM)
• Weighted Pushup: 3x6@45lb
• Chest Supported KB Row Hold: 3x10@35lb KBs (5-sec hold)
• Bi-lateral Sliding Hamstring Curl: 10@10,20,25lb
• Ab Rollout: 2x10 (first 5 of each set were on the wheel, last 5 on the ball)

Conditioning

6x5yd crossover shuffle - 10 seconds on, 10 seconds off.

Warmup

Rolling, stretches, glutivation.

On the Turf

Skips, frankensteins, SLDLs, etc.

Dynamic Power

• Standing MedBall Chest Pass w/ Step: 3x5
• Plank Walk Pushup: 3x20sec
• One-leg Hurdle Hop: 3x5 each leg
• Prone Chase Sprint: 3x2 (lead one, chase one)

Lifting

• Hang Clean: 5@115,5@115,5@125lb
• Bench Press: 5@120lb, 5@135lb, 7@155lb
• RFESS: 3x5@120lb rt leg only
• Pullup: 5@35lb, 3@35lb, 5@30lb
• Offset DB RDL: 8@70lb, 8@90lb
• Antirotation Hold: 3x20s per side

Conditioning

Don’t remember. Possibly nothing?

Started the third phase of Ben’s program. Should be mostly similar to the first two, but stepping up the intensity even more.

Warmup, Lifting

Warmup

Rolling, stretches, glutivation.

On the Turf

• Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.
• Ladder: quick shuffle and stick (stick left side only), 1 foot in, cross in front quick, 1-2-3-in.

Dynamic Power

• Stagger-step Rotation Toss (like you’re pulling): 3x10
• Lateral Shuffle with Band: one shuffle in each direction, then one sprint with crossover start in each direction
• Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.
• Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds

Lifting

• KB Swing: 3x10@44lb
• Front Squat: 5@115lb, 5@135lb, 12@150lb (65/75/85% training 1RM)
• Weighted Pushup: 5@35,35,45lb
• Chest Supported KB Row Hold: 3x5@35lb (5-sec hold)
• Bi-lateral Sliding Hamstring Curl: 3x8@10lb
• Bosu Ball Rollout: 2x10

Conditioning

4x5yd crossover shuffle - 10 seconds on, 20 seconds off.

Last day of Stage 2.

Warmup

Rolling, stretches, glutivation.

On the Turf

Inchworms, skips, frankensteins, backward runs, etc.

Dynamic Power

• Jumping MedBall Slam: 3x10
• Shoulder Tap Plank: 3x20sec
• Forward Hurdle Jump: 3x5
• Ball Drop Sprint: 3x10yd

Lifting

• Hang Clean: 5@115,3@135,2@155lb
• Bench Press: 8,6,4@155lb
• RFESS: 5@110lb (both legs), 5@110lb rt leg only, 15@110lb rt leg only
• DB Row: 3x10@65lb
• SLDL: 2x8@35lb
• Weighted Bodysaw: 2x12@25lb

Conditioning

2 rounds of:

• Relay sled push: 3x15yd@225lb with 10 medball slams after each push
• 20-sec bottom-of-pushup hold
• 5 pushups

First outdoor practice. It was cold, right around freezing. The air was sharp and painful, there was snow on the ground, but we had fieldspace and our first game is only 7 weeks away, so we went to work. Billy told us a great story about how he played in a basketball game for 5000 fans and hit a 3-pointer with a few minutes left to put his team up by 5, and the whole crowd stood up and cheered for him and it’s the best he’s ever felt, and no amount of drugs or sex or anything can replicate that feeling. He’s been chasing it for 25 years, and that’s the reason he plays ultimate. It may not be the prettiest reason, and it took him a while to admit it, but it’s important to know why you play.

The actual practice was ok. We didn’t improve on too many things, mostly because it was cold and hard to throw, but we did learn a lot about things that need improvement. I handled for most of practice. I’d give myself a 5 out of 10. I threw good around breaks, moved smartly for the most part, had a nice huck to Michelson (1 for 1 on hucks) and got a few Ds (in the air, on a footblock, etc). I also turned over several fairly easy throws and missed at least 1 if not 2 other Ds, got run around and beat upline several times. Hard to say if it’s my fitness, the cold, my decisionmaking, or all of the above.

After practice, went to lunch and played 7 Wonders with a few of the guys.

Warmup

Rolling, stretches, glutivation.

On the Turf

Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for explosiveness.

Dynamic Power

• Laying Down Overhead MedBall Toss (like an explosive situp): 3x5@6lb
• 1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each
• Lateral Hurdle Jump: 3x5
• 5-10-5 drill, picking up an elastic band at each cone: 2 sets of 1 per side (one left, then one right)

Lifting

• DB Snatch: 2x5@60lb,5@55lb
• Front Squat: 8,6,4@150lb
• Chip Up: 2x5@35lb, 11@BW
• 1-Arm KB Press: 3x8@35lb
• 1-Leg Valslide Eccentric Hamstring Curl: 3x8
• Bosu Ball Rollout: 2x10

Conditioning

• Sled push relay. Sled had 135lb, plus after pushing each person jumped on the sled to be pushed by the next person.
• 2x15sec 10yd side shuffles, 30secs rest
• Repeat the sled push, racing against the other team.

Warmup

Rolling, stretches, glutivation.

On the Turf

Inchworms, skips, frankensteins, backward runs, etc.

Dynamic Power

• Chest Pass MedBall Toss: 3x8
• Shoulder Tap Plank: 3x20sec
• Forward Hurdle Jump: 3x5
• Ball Drop Sprint: 3x10yd

Lifting

• Hang Clean: 5@115lb,2x5@125lb going for speed over weight
• Bench Press: 8,6,4@150lb
• RFESS: 3x5@110lb (both legs)
• DB Row: 3x8@65lb
• SLDL: 2x8@35
• Weighted Bodysaw: 2x10@25lb,10@35lb

Conditioning

Relay sled push: 7x15yd@180lb

Warmup

Rolling, stretches, glutivation.

On the Turf

Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for distance.

Dynamic Power

• Standing MedBall Rotation Toss: 3x8@10lb
• 1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each
• Lateral Hurdle Jump: 3x5
• Agility Drill working on inside foot push, outside foot push. Cones were basically in a straight line. Focus was on IFP/OFP course correction, staying very close to the cones. We were basically running in a straight line, with very small steps out to the side at the cone.

Lifting

• DB Snatch: 3x5@55lb
• Front Squat: 8,6,4@150lb
• Chip Up: 5@27.5lb,5@30lb, 12@BW
• 1-Arm KB Press: 3x7@35lb
• 1-Leg Valslide Eccentric Hamstring Curl: 3x7
• Bosu Ball Rollout: 2x10

Conditioning

First, 3x10sec 10yd side shuffles. Then, sled pull+push. We tied a tug-of-war rope to the sled and put 270lb on it. The whole team pulled the sled toward us, then one person pushed it back to the start. That person then jumped on top of the sled and we pulled them back. Then they jumped off and someone else pushed it to the start. Each person pushed it back to the start once (our team had 5 ppl).

Warmup

Rolling, stretches, glutivation.

On the Turf

Inchworms, skips, frankensteins, backward runs, etc.

Dynamic Power

• Chest Pass MedBall Toss: 3x5
• Shoulder Tap Plank: 3x20sec
• Forward Hurdle Jump: 3x5
• Ball Drop Sprint: 3x10yd

Lifting

• Hang Clean: 3x5@115lb, going for speed over weight
• Bench Press: 8@140lb,6@145lb,4@145lb
• RFESS: 2x5@100lb,9@100lb (right foot only)
• DB Row: 3x10@60lb
• SLDL: 2x8@35
• Weighted Bodysaw: 3x8@25lb

Conditioning

Relay sled push. 2x15yd@90lb as a warmup, then 4x15yd@225lb for the real relay.

Practice was basically the same as last week, except we also ran the 4on4 drill with defense and with live play after the drill starts. I played much worse this time than last time - lots of bad throwaways, lack of focus. Not sure how much of it was mental - I told Billy that I’d be missing most of the season and basically took myself off the team. He told me they were planning to offer me a contract and he’s really happy with how I’m covering handlers and breaking the mark around (this was before the shitty practice), but now I’ll start as a practice player and maybe move onto the roster if that works out. So now that I wasn’t in the running, I think I loosened up. Stupid placebo. Need to pretend I’m staying in Philly and still gunning for a starting spot.

Warmup

Rolling, stretches, glutivation.

On the Turf

Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for height this time.

Dynamic Power

• Standing MedBall Rotation Toss: 3x5
• 1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each
• Lateral Hurdle Jump: 3x5
• Agility Drill working on inside foot push, outside foot push. Cones were closer together than last time.

Lifting

• DB Snatch: 3x5@50lb
• Front Squat: 8,6,4@140lb
• Chip Up: 2x5@25lb, 10@BW
• 1-Arm KB Press: 3x6@35lb
• 1-Leg Valslide Eccentric Hamstring Curl: 3x6
• Bosu Ball Rollout: 2x5

Conditioning

Relay sled push. 225lb on the sled, about 15 yards, 5 pushes per person. Ben and Sam joined us and anchored the teams. It came down to a photo finish between them for the final push. Great way to end the day.

1 2 3 Tha’s it

Also, started taking creatine today. Doing the simple 5mg/day plan, no loading.

Worked on around breaks, cut timing. Scrimmaged for at least an hour. I played well and had good throws, but also got beat at times. The field size is very confusing.

Started Phase 2 of the program. Not sure what exactly that means, except that exercises got harder. Here’s the new workout:

Warmup, Agility, Conditioning

Lifting

Warmup

Rolling, stretches, glutivation.

On the Turf

Shuffles, side runs, ladders, worked on lateral skip progression.

Dynamic Power

• Standing MedBall Rotation Toss: 3x5
• 1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each
• Lateral Hurdle Jump: 3x5
• Agility Drill working on inside foot push, outside foot push

Lifing

• Front Squat: 8,6,4@135lb
• 1-arm KB Press: 3x5@35lb
• DB Snatch: 3x5@50lb
• Chinups: 2x5@25lb, 8@BW
• 1-leg Valslide Eccentric Hamstring Curl: 3x5
• Ab Wheel Rollout: 3x5

Conditioning

Ended with 4x15sec shuffle, 30sec rest between each.

Back from Iceland and from my 2-week ultimate hiatus. Knee felt pretty good at the gym, no pain or soreness. I still skipped the one-legged squats on that side, but did everything else.

Because of the snow day last week, we’re back on day 1 today. Here are my numbers:

• Deadlift: 5@225,275,295lb

• KB Press: 8@35lb, 10@35lb, 10@30lb

• DB Snatch: 3x5@45lb

• TRX Row: 2x12,1x10
• RFESS: 3x5@100lb (right leg only)
• Valslide Bodysaw: 3x12

At the end, did relay sled sprints and SEAL pushups. For the sled, we had 5 people per team, and each person did 6 sprints with 225lb on the sled. Doing them back to back like that is a lot harder. I definitely felt tired and winded when we finished. For SEAL pushups, each team got in a line, got into pushup position, then put our feet on the shoulders of the person behind us. The groups faced each other and we did pushups on command, holding at the top between reps. I think we did about 10-15 pushups.

Did day 1 of the program. I skipped some of the running/plyo stuff in the beginning but managed to do all the lifting and conditioning.

My numbers:

• DB Snatch: 3x3@40lb
• Deadlift: 3x5@225lb
• Half-Kneeling KB Press: 6@35,30,30lb
• RFESS: 5@40,50,80 (right leg only)

Went to Spinners practice. Didn’t play, helped out and did some PT.

Lateral movement and lifting day at the gym. Instead of writing up the workout, I took pictures of it:

Warmup, Agility, Conditioning

Lifting

We did the right side of both sheets. I didn’t get to kettlebells.

• Bench: 8@115,125,125lb
• Front Squat: 6@115,135,135lb
• Weighted Chinup: 3x5@20lb

Ben Johnson is organizing a group workout session for the spinners guy. Today was day 1. We focused on a few simple things, then did testing. Here’s the workout: foam rolling, dynamic warmup, ohs/reach tests, med ball throws that simulate a broad jump, box jumps, wide arm plank, 10m sprints, max rep push-ups, max rep pullups, active plank, 2x sled push relay. I don’t remember all my stats, but I did 40 push-ups, 13 pullups, and 1:39 plank. My sprints were the slowest of the team. I did OK in sled push.