Get Good

My ultimate journal

[iamthe-mouse]

Update

Sorry I haven't been posting much as of late. I've been busy with work. Empire has been going well, I've been upgraded from practice player to being actually roster-able for the series! Youngbloods, my club team, is also going well. At our last tournament, I had the best offensive tournament I've ever had. Only 2 turns, and I was 4 for 4 on hucks. 

I have both an Empire game, and a club tournament this weekend, so I'll be playing a TON of frisbee this weekend.

Workout wise, I've been following this program for the past couple weeks. It's free, and so far I recommend it, especially for the leg days. My squat has already made significant gains. I'll post some of the track workouts I've been doing as well. 

[iamthe-mouse]

News

Officially made the club team I've been trying out for! It's the feeder for NYC's elite club team, which is a great place for me to be. 

I've also looked into joining an olympic lifting club for the rest of summer, to really increase my explosiveness. Only thing is it's a bit pricey. I might try it out for a bit and see what happens. 

Headed to the Boston Invite this weekend with my club team. First true tournament since regionals! Should be a good indicator of where I've improved/where I need to improve against elite competition. 

[iamthe-mouse]

Push Day

Dynamic shoulder warm up

3x8 Military press

4x8 [Dumbbell bench press (55, 65, 75, 85), 8 laying overhead raises]

4x10 Incline press

3x12 Lateral shoulder raises

3x[20 close grip presses for speed, 10 overhead tri extensions]

5x[8 Med ball passes, 10 push ups for speed]

Static stretch

[iamthe-mouse]

Track

Full dynamic warm up. 400m jog 4x40m high knees 4x40m backwards (bounding the first 2, quick feet the last 2) 6x100m (1-3 backwards for 20m into a sprint, 4-6 shuffle for 20m into a sprint) 4x100m bounding. Recovery is doing the handler weave back to starting position. 6x150m accelerator for 50m, sprint the last 100. Handler weave back to the start. 6x200 sprint. Played a little bit of mini after. Did a prison workout before. This was one of the hardest track workouts I've ever done. Really good group; everyone was pushing each other.

[iamthe-mouse]

Back 'n Bi's

3x8 Pull ups

3x9 Chin ups

6x10 Standing cable pullovers (to failure)

3x16 Dumbbell rows

5x[10 face pulls, 5 weighted pull ups]

3x9 Pull ups

3x10 Preacher curls

3x10 Standing curls with a barbell, keeping the bar pressed against you throughout the entire movement. 

[iamthe-mouse]

Drop Set Push Day

Dynamic shoulder warm up 

12, 10, 8, 6, 4 Bench press. (45, 135, 165, 205, 225)

8, 8, 10, 15 Overhead tricep extension 

6x[10 dumbbell flys, 20 close grip chest press]

4x[12 tricep cable pull downs, 12 face pulls]

2,500m Swim workout

[iamthe-mouse]

Rough Legs Day

Dynamic warm up

Squat warm up

3x8 Squats (135, 185, 225)

3x[4 reps as fast as possible, 4 weighted jump squats] (135)

2x 5/5/5

4x[goblet squats on the balance balls, 8 single leg knee drivers]

3x16 Bulgarian split squats

4x[4 drop box jumps, 8 plyo knee drivers]

Ab circuit: 

20 Straight arm twists on a balance ball w/ med ball.

10 V ups with med ball

50, 40, 30, 20, 10 abs.

[iamthe-mouse]

Dynamic warm up

4x10 pull ups

4x10 lat pull downs

4x10 seated rows

4x(10 straight arm pull downs, 8 chin ups)

3xYTW, 10 isometric trap holds

3x10 preacher curls

3x12 DB curls

2,500m Swim

Long static stretch

[iamthe-mouse]

Back at my gym in Tampa. Wow I love this place...

Dynamic warm up

Squat warm up

4x8 squats (135, 185, 205, 225)

1x4 squats (245)

3x8 (each leg) Bulgarian split squats (30, 35, 40)

3x5/5/5 [On the leg press machine, do 5 reps from halfway to all the way down, then 5 reps from full extension to half way down, then 5 full reps] (315)

3x(8 knee drivers, 20 kettle ball swings) 1 min rest between sets.

Abs - 50 row boats, min plank, 40 sprinter abs, min side plank, 30 weighted Russian twists, min side plank, 20 weighted v ups, min dead bug, 10 ab wheel roll outs, min "t".

Little bit of yoga (my hips were tight after all of that)

2500m swim.

[iamthe-mouse]

This weekend...

Drove to Rochester with Empire where we crushed them, then drove the 7 hours back to NYC. Got to the city by 6am, and had club tryouts at 7am. Needless to say I think I played pretty well at tryouts all things considered. 

Awesome ultimate filled weekend. Done with finals on Tuesday, so I get to up the workouts. 

[iamthe-mouse]

Track Workout

Accelerators working on form 4x60 focus on building slowly to a full powerful stride 4x60 focus on strong start w/ short hard steps, high knees and leaning fwd then find a nice big stride

Set up two cones 50 yds apart. Then run these sets with turns (so a 100 will be run 50 yds then 50 back). These should be as fast as you can. Really focus on getting up to full speed in every 50yd segment. 3 mins between sets

4x50 yds rest btwn reps is 7 breaths - take them as slow as you can. 

3x100 12 breaths

2x150 15 breaths 1x200  Jump/Pushups sequence 2x  - 40 throws between each set -20 tuck jumps -12 quarter squat jumps (45 degree leg bend) -10 full squat jumps (90 degree bend) -8 lunge jumps - (16 total jumps 8 on each side) -8 two footed side to side jumps. Pick your knees up and keep them together. Should be jumping laterally at least a yard back and forth -catch your breath and go into 2x25 pushups and 2x30 bicycles ASAP

[iamthe-mouse]

Got the chance to try out for PoNY, NYC's premier club team. Making the team itself was definitely a stretch, but it was a great chance to play with and match up with players that were better than me. We started by doing a few mental preparation exercises, which I thought was interesting. Everyone was very positive and supportive of each other. Afterwards we ran through some agility drills from both offensive and defensive mindsets. They all included some sort of running through a disc or skying at the end. We then ran a breakmark drill with added defense and continuation throws. Later, we split up into teams and played 4 on 4 full field scrimmage, then a full 7 on 7 scrimmage.  

I think my skills that I'm most confident with (i.e. man defense, my ability in the air breaking the mark) were just above average. On the other hand, aspects of my game I know I need to improve most were totally exposed. My throws and decision making were not on point by any means. After my first 2 turn overs, I started to get flustered when I had the disc, and it only led to more turn overs. I ended the day with 4. Not a good look at all. I was able to show that I can play hustle defense, as I laid out a few times (sadly all to no avail). 

We ended the day with a shuttle run where the last finishers would be eliminated, until there was one winner. I was able to show off my athleticism here, and finished second overall. I talked to the captains afterwards and talked about club options for me this summer (most likely YoungBloods, PoNY's feeder team), but they did mention that they've noticed I've improved a lot, and they look forward to me getting better. 

Later in the day I played a fun mini tournament with my teammates/alumni. Stuck around and tossed a bunch after. Pretty sore today from all the running around, but I'll try to get out and toss a bit later. Running a track workout tomorrow with some of the PoNY guys, then I've got Empire practice Wednesday night. Gotta get back in the weight room soon, but I've been busy studying for finals. I'll be back at it soon enough.

[iamthe-mouse]

9-10

Universe point loss to close out the season. Wow. It was a real heart breaker. It was pretty windy, so we got to show off our zone. We went up 2 breaks in the first half, then they broke 3 times in the second half, and we broke again to go to universe point. They held and won. It was the only point that game we didn't generate a turn over. I can think of a lot of things I did wrong that game, or blame the conditions, but when it comes down to it, I think I played well, and aside from one turnover, most of my decisions were pretty good. My upwind pulls were pretty good too. None were out of bounds. I even threw a greatest that was brought back on a violation call. 

What I can take away from the game is that after a year of hard work, I can hang with just about anyone from our region. I can match up against other team's big threats, and offensively I'm a force to be reckoned with downfield and with the disc in my hands. If I want to be better, I have to improve my throws and decision making, and I have to get better on defense. In order for our team to succeed, we have to improve all the way down the roster. We need to stay hungry in the offseason, and play for club teams and get in better shape. I know I'm going to continue to do everything I can to be the best player I can be. Playing for Empire is a step in the right direction, and I'll be trying out for club teams soon. I have to take the opportunities I'm given and capitalize on every one of them. 

I saw what hard work did for me this year. I have to work even harder for next year, and do everything I can to ensure we reach our goals. 

[iamthe-mouse]

Last Lift

Dynamic shoulder warm up

Bench 1rm set:

[8xbar

5x135

4x185

2x205

1x225 (tied my one rep max)]

3x8 dips

5x8 Tri pulldowns

Abs

stretching

I feel so fucking good. 2 days until regionals. 

[iamthe-mouse]

3 Days

All this year's hard work. Every practice, every workout, every tossing session has all come down to this. A good friend and alumni gave me some tips after watching me play, and this is what he had to say. 

Only throw 100% deep looks

Throw fakes to expose poaches

Communicate with cutters better

Clear earlier as the primary dump

Limit riskier throws (esp IO flick break)

Have confidence when throwing weaker throws

Be more positive on the field

Reflect on 1 or 2 strengths/weaknesses after each game

Watching film and resting for the rest of the week. Some light ab workouts and lots of stretching too. 

[iamthe-mouse]

Big win over the Rochester Dragons. Set an AUDL record for least goals allowed!

[iamthe-mouse]

Rostered!!!

I'm playing my first pro ultimate game tomorrow! I've been practicing with the NY Empire, and I got rostered for tomorrow's game against the Rochester Dragons. Gotta make sure I ball whenever I'm on the field, but I also have to make sure to avoid injuries, regionals is next weekend!

I'm also trying out for PoNY/Youngbloods on Sunday, have the last practices of the college season, then obviously regionals. I'm gonna be playing a good amount of ultimate in the next 10 days, so I gotta take care of myself.