Last two practices of the year and my last post before nationals. Friday I didn't have time to do my agility workout and Monday I am getting a massage so that is it for workouts. I plan on getting some throwing in Tuesday and Wednesday along with getting up to speed a few times on Wednesday.
Practice was all right this weekend. We are losing steam as far as being able to get fired up point after point for playing against each other. I think we peaked intersquad intensity wise right before regionals. Over the past two months we have played one tough game against another team and the rest of the time, 16 days, 5 hours a day, we have played against each other. We did get up for the last point of Sunday after O had rattled off three or so in a row and practice had been called. There was a "we can't go out like that" shout that went up after this debacle so we got one more shot and pulled to the O. We had a great point of intense d that resulted in a throw away, which we turned into a goal. I don't know if the O felt the added intensity, but it was nice to go out with a little spunk.
The goal is in sight. Anything less than quarters will be a severe disappointment. It is easy to look forward, to assume wins and think about potential match-ups. Today and tomorrow I want to focus game by game and not day by day. Pike. Rhino. Sockeye. What do I have to do to be successful? I have to shut my man down, but to do that I have to know how he helps his team most. Long throws? Deep cuts? and play accordingly. On offense? Move the disc quickly, hit the deep throws when open and high percentage, and get the disc off the sideline with chips and patience.
Monday, October 22, 2007
Thursday, October 18, 2007
Track: Wednesday 10/17/07
Stretching/active warmup.
Jog a little bit to loosen up. 2 laps curves/straights.
6x70m with walkbacks 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps) 3-4min (ample rest)
12x30m with walkbacks (set breaks of ~90 sec after first 6 reps) 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps).
We mixed up the 15's to get in some back pedaling-turn and go, backpedal-plant and go. shuffling and go, reactive starts, starting from pushup position and chases.
cooldown/stretch
Done.
Jog a little bit to loosen up. 2 laps curves/straights.
6x70m with walkbacks 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps) 3-4min (ample rest)
12x30m with walkbacks (set breaks of ~90 sec after first 6 reps) 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps).
We mixed up the 15's to get in some back pedaling-turn and go, backpedal-plant and go. shuffling and go, reactive starts, starting from pushup position and chases.
cooldown/stretch
Done.
Wednesday, October 17, 2007
Weights: Monday 10/15/07
Light warmup
jump squats: I wanted to get a little more boing! out of these so instead of doing groups of 4 with time between each rep I did them in sets of 2. One set meant jump, right into another jump, hold. Jump, right into another jump, hold.
(5) 4 @ 135
hanging cleans:
(1) 2 @ 135
(2) 2 @ 145
(1) 2 @ 155
rack pulls:
(1) 4 @ 225
(1) 4 @ 245
(1) 4 @ 265
elevated one leg squats:
(3) 5 @ 0
A1 pull ups:
5 @ 5
5 @ 10
5 @ 15
A2 DB push press
(3) 5 @ 55
jump squats: I wanted to get a little more boing! out of these so instead of doing groups of 4 with time between each rep I did them in sets of 2. One set meant jump, right into another jump, hold. Jump, right into another jump, hold.
(5) 4 @ 135
hanging cleans:
(1) 2 @ 135
(2) 2 @ 145
(1) 2 @ 155
rack pulls:
(1) 4 @ 225
(1) 4 @ 245
(1) 4 @ 265
elevated one leg squats:
(3) 5 @ 0
A1 pull ups:
5 @ 5
5 @ 10
5 @ 15
A2 DB push press
(3) 5 @ 55
Monday, October 15, 2007
practice: sat and sun 10/13 10/14
Practice really wasn't worth talking too much about. I felt good and think I will stick with the schedule I made last week. We had three subs on d which doesn't seem like a lot, but you definitely notice the difference between 3 and 1. That in general makes everything so much cheerier. We ended on a sloppy double score drill to 5. The first 4-5 points were 0-1 turnover ultimate then at 3-3 it started getting ugly capped off with 3-4 and 4-4 going 4+ turns on each side mostly a product of scores and then being tired and trying to score on the same third with one stall count, which resulted in lots of tough throws. Despite d turning it so much I thought we were playing well and not getting down on ourselves in the sense that we after every turn we kept bringing pressure. Obviously 1+ turnovers/point is not gonna get us any breaks at nationals, but it is encouraging that we were all ready to stand up for each other and fight to get the d again.
Mon: total body weights
Tue: off
Wed: track
thu: off
fri: agility
sat: practice
sun: practice
mon: massage
tue: off
wed: throwing/light sprints
thu-sun: NATIONALS
Mon: total body weights
Tue: off
Wed: track
thu: off
fri: agility
sat: practice
sun: practice
mon: massage
tue: off
wed: throwing/light sprints
thu-sun: NATIONALS
Thursday, October 11, 2007
Track: Wednesday 10/10/7
Stretching and active warmup.
Jog.
2 laps jogging curves, striding/accelerating straightaways. Get to full speed by the last straightaway because you need to be ready to run when you hit Set #1.
Set1:
2x100m with walkbacks
3x40 with walkbacks
3x15 shuttle style (45 yd sprint with 2 turns), 90 sec rest.
3x15 shuttle style (45 yd sprint with 2 turns)
rest/recovery - 4 minutes.
Set2:
2x100m with walkbacks
3x40 with walkbacks
rest/recovery - ample.
Set3:
2x100m with walkbacks
3x40 with walkbacks
4x15 with walkbacks
cooldown, STRETCH
Jog.
2 laps jogging curves, striding/accelerating straightaways. Get to full speed by the last straightaway because you need to be ready to run when you hit Set #1.
Set1:
2x100m with walkbacks
3x40 with walkbacks
3x15 shuttle style (45 yd sprint with 2 turns), 90 sec rest.
3x15 shuttle style (45 yd sprint with 2 turns)
rest/recovery - 4 minutes.
Set2:
2x100m with walkbacks
3x40 with walkbacks
rest/recovery - ample.
Set3:
2x100m with walkbacks
3x40 with walkbacks
4x15 with walkbacks
cooldown, STRETCH
Regionals: Sat and Sun Oct 6th and 7th
I was really nervous this week for regionals. An anxious nervous, but nerves were still there. If Pony and Goat were gonna beat us it would be through the air. BVH, Andy and Hassel are some of the most dynamic deeps on the east coast. The have teammates who can air it out and let these guys, all over 6’3” pull em down and these guys have the ability to catch a dinky 10 yarder and then bomb it 60 yards for the score. Last year on Metal we just stuck Will and Stout on them and they would not only be neutralized, but pretty much dominated. This year is different. Losing those guys along with Zip leaves us at a loss for playmakers. On top of that two of our best man defenders are injured, leaving us 4 healthy guys 6’2” and over. It was an exciting responsibility to have, but definitely got the butterflys going.
pre quarters: Dartmouth Pain Train
They didn’t have 7 until 30 minutes into the round. We assessed a couple while scrimmaging Boston v Boston and when their 4 others arrived, one in a dress and one with a red afro/perm, we got through it quickly 15-2.
bye
quarters: Red Tide
Our energy wasn’t into this one. We got a couple breaks early and a couple late, but we had a “do we have to?” type attitude about it. 15-8.
bye
semis: Pony
Back in August they got run out of Chesapeake holding their behinds, but it was hard to believe a team with this much talent was that mediocre. It seemed like they were missing a few this weekend; DQ and supposedly another handler. I’m not one for recaps cause I can never remember how games develop, but this is one of those games with a consistent theme, domination. From my biased perspective they kept turning it cause we brought the lumber again, again, and again. They would get tired of seeing their 1st, 2nd and 3rd options covered and then they would try to squeeze something in and we would d it. In an instant it was 13-3. We traded for the 15-5 win.
finals: Goat
They are like 81-5 this year or something ridiculous and undefeated since losing to Furious in Canadian nationals. People have been apt to point out that during the undefeated streak they beat only 3 or 4 teams that went to nationals last year. You cannot however, argue with their consistency against high 2nd tier teams like Sub and (2) Ring, and are we anything, but a high 2nd tier team? We know their game better than those teams, respect it, and had a good idea how to stop it.
Again my recap skills aren’t the greatest. They put on Andy and Hassel for the very first d point and there were two turns on each side before Goat scored the break. It seemed like their plan was backfiring after their 2nd turn, us 5 yards out of their endzone and their big boys sucking wind, but another Boston turn and Goat scores meaning the boys get to sit for a point now and gather their energy. Our D has an early chance and doesn’t connect, but the O holds down the fort and the d capitalizes a few points later to get it back to even. I think goat gets another break, but we fight back to 5’s and are on the cusp of another break after a huck to Teddy, but there is miscommunication and Goat capitalizes instantly with a huck for the score and then a break and another break. They take half 8-6.
Boston O gets pretty solid as the D claws their way back for a break, but the O gives up at least 2-3 more breaks as well leaving the score 10-13. Our O does the job and the D steps on the field. Im not sure how we got the first d, but I think Kolt aired it out for the score and on the next point they overthrow a huck to Hassel. Bang, bang. 13-13. They hold, we hold, double game point. I was among the spectators for this one, cheering my balls off and urging the d on. I think we had Giora, Seigs, Kolthammer, Forch, Kurt, Teddy and I forget the last guy. You all know the story by now. Couple throws and the huck goes up, a flick from the flick side to a guy cutting almost straight away. Forch saw the throw coming and came from weak side to poach. Forch is on a slight angle with his guy right on his heels and the intended receiver is coming from the weak side as he tracks the throw that is bringing him back to the middle of the field. About 10 yards from the back of the endzone they all meet for about three steps. Forch shields his laying out offender with his back and snags the disc just as the intended receiver makes his layout bid and they all come down in a heap on Forch. He gets up and walks towards the line to, I swear, a genuine slow clap from the 200+ in attendance. Forch calls a timeout. Everyone is riding high. Hitting each other. Joking, laughing. The disc gets tapped in and 5 throws later we throw into the biggest poach ever. Goat disc 10 yards out of our endzone and they call a timeout. A much different atmosphere to say the least. I thought I was gonna throw up. Disc in, three or four passes later the disc is near the flick sideline, the mark is flick and Ouchterlooney is open in the middle of the endzone. The throw is OI and trailing away from him. He lays out gets a finger on it, maybe a hand, and drops it when he hits the ground. Boston disc and we are on the move. 6 or 7 completions we are about 30 yards out and Giora gets the disc on the backhand sideline and sees Forch going deep. He nods/shrugs his shoulders and lets a screamer go down the sideline. From my perspective I immediately thought it was a goal, but quickly realized Forch was taking a steeper angle so it must be moving pretty fast. At the last second he lays out and snatches it inches from the ground for the win.
I feel like I played well. I had a silly turn in the Red Tide game where I came up gunning off an incut and put a disc out way, way to early. If I had set myself, waited 1 second and thrown the same throw it would have worked. Then when we were up in the Pony game Teddy was wide open, but cutting straight away and I floated one up to him that should have been a bit more bladey. I completed my only other deep throw for a score early in the finals. Although I didn’t catch any deep ones, my cutting was maybe a little above average. I made some deep cuts that opened up other stuff. Just tiring out whoever was covering me was a minor victory. Our % for turning blocks into scores was nearly 100% except for 2 against goat, which almost killed us.
On defense I got in for about every other man point all vs. BVH and Hassel. I would have loved to get some blocks on them both in and deep, but I had to settle for a couple good bids on incuts and not letting either score deep (Hassel got overthrown once deep when I was on him). Another interesting aspect of guarding these guys is that they are almost always the 3 in their pull play. I chose to go after this passively and let them get the 5 yard incut instead of busting my ass to get down there and maybe putting myself in a bad position to accept their cut.
My major accomplishment on both of them was that neither one threw deep on me. We played a very aggresive mark to nullify their big throws and I tried to force them to the sidelines so I wouldn't have to guard against both throws. Once there someone would verbally tell me where to go. I got a footblock on BVH and almost got one on Hassel that was called a foul and in retrospect might not have been.
feel like when you combine all those things they equal blocks and that theme ran deep among the d line this weekend. I can’t remember many spectacularly athletic defensive plays in the NY game or the goat game. We just brought it. We don’t play a help team defense, we play a gritty team defense where everyone is held responsible for containing their guy. The thrower looks up into a tough mark, and then sees hid downfield receiver covered, looks to the dump and sees him covered and then at stall 8 his bailout is also covered and he is forced to do something stupid. It is a very satisfying style of defense.
pre quarters: Dartmouth Pain Train
They didn’t have 7 until 30 minutes into the round. We assessed a couple while scrimmaging Boston v Boston and when their 4 others arrived, one in a dress and one with a red afro/perm, we got through it quickly 15-2.
bye
quarters: Red Tide
Our energy wasn’t into this one. We got a couple breaks early and a couple late, but we had a “do we have to?” type attitude about it. 15-8.
bye
semis: Pony
Back in August they got run out of Chesapeake holding their behinds, but it was hard to believe a team with this much talent was that mediocre. It seemed like they were missing a few this weekend; DQ and supposedly another handler. I’m not one for recaps cause I can never remember how games develop, but this is one of those games with a consistent theme, domination. From my biased perspective they kept turning it cause we brought the lumber again, again, and again. They would get tired of seeing their 1st, 2nd and 3rd options covered and then they would try to squeeze something in and we would d it. In an instant it was 13-3. We traded for the 15-5 win.
finals: Goat
They are like 81-5 this year or something ridiculous and undefeated since losing to Furious in Canadian nationals. People have been apt to point out that during the undefeated streak they beat only 3 or 4 teams that went to nationals last year. You cannot however, argue with their consistency against high 2nd tier teams like Sub and (2) Ring, and are we anything, but a high 2nd tier team? We know their game better than those teams, respect it, and had a good idea how to stop it.
Again my recap skills aren’t the greatest. They put on Andy and Hassel for the very first d point and there were two turns on each side before Goat scored the break. It seemed like their plan was backfiring after their 2nd turn, us 5 yards out of their endzone and their big boys sucking wind, but another Boston turn and Goat scores meaning the boys get to sit for a point now and gather their energy. Our D has an early chance and doesn’t connect, but the O holds down the fort and the d capitalizes a few points later to get it back to even. I think goat gets another break, but we fight back to 5’s and are on the cusp of another break after a huck to Teddy, but there is miscommunication and Goat capitalizes instantly with a huck for the score and then a break and another break. They take half 8-6.
Boston O gets pretty solid as the D claws their way back for a break, but the O gives up at least 2-3 more breaks as well leaving the score 10-13. Our O does the job and the D steps on the field. Im not sure how we got the first d, but I think Kolt aired it out for the score and on the next point they overthrow a huck to Hassel. Bang, bang. 13-13. They hold, we hold, double game point. I was among the spectators for this one, cheering my balls off and urging the d on. I think we had Giora, Seigs, Kolthammer, Forch, Kurt, Teddy and I forget the last guy. You all know the story by now. Couple throws and the huck goes up, a flick from the flick side to a guy cutting almost straight away. Forch saw the throw coming and came from weak side to poach. Forch is on a slight angle with his guy right on his heels and the intended receiver is coming from the weak side as he tracks the throw that is bringing him back to the middle of the field. About 10 yards from the back of the endzone they all meet for about three steps. Forch shields his laying out offender with his back and snags the disc just as the intended receiver makes his layout bid and they all come down in a heap on Forch. He gets up and walks towards the line to, I swear, a genuine slow clap from the 200+ in attendance. Forch calls a timeout. Everyone is riding high. Hitting each other. Joking, laughing. The disc gets tapped in and 5 throws later we throw into the biggest poach ever. Goat disc 10 yards out of our endzone and they call a timeout. A much different atmosphere to say the least. I thought I was gonna throw up. Disc in, three or four passes later the disc is near the flick sideline, the mark is flick and Ouchterlooney is open in the middle of the endzone. The throw is OI and trailing away from him. He lays out gets a finger on it, maybe a hand, and drops it when he hits the ground. Boston disc and we are on the move. 6 or 7 completions we are about 30 yards out and Giora gets the disc on the backhand sideline and sees Forch going deep. He nods/shrugs his shoulders and lets a screamer go down the sideline. From my perspective I immediately thought it was a goal, but quickly realized Forch was taking a steeper angle so it must be moving pretty fast. At the last second he lays out and snatches it inches from the ground for the win.
I feel like I played well. I had a silly turn in the Red Tide game where I came up gunning off an incut and put a disc out way, way to early. If I had set myself, waited 1 second and thrown the same throw it would have worked. Then when we were up in the Pony game Teddy was wide open, but cutting straight away and I floated one up to him that should have been a bit more bladey. I completed my only other deep throw for a score early in the finals. Although I didn’t catch any deep ones, my cutting was maybe a little above average. I made some deep cuts that opened up other stuff. Just tiring out whoever was covering me was a minor victory. Our % for turning blocks into scores was nearly 100% except for 2 against goat, which almost killed us.
On defense I got in for about every other man point all vs. BVH and Hassel. I would have loved to get some blocks on them both in and deep, but I had to settle for a couple good bids on incuts and not letting either score deep (Hassel got overthrown once deep when I was on him). Another interesting aspect of guarding these guys is that they are almost always the 3 in their pull play. I chose to go after this passively and let them get the 5 yard incut instead of busting my ass to get down there and maybe putting myself in a bad position to accept their cut.
My major accomplishment on both of them was that neither one threw deep on me. We played a very aggresive mark to nullify their big throws and I tried to force them to the sidelines so I wouldn't have to guard against both throws. Once there someone would verbally tell me where to go. I got a footblock on BVH and almost got one on Hassel that was called a foul and in retrospect might not have been.
feel like when you combine all those things they equal blocks and that theme ran deep among the d line this weekend. I can’t remember many spectacularly athletic defensive plays in the NY game or the goat game. We just brought it. We don’t play a help team defense, we play a gritty team defense where everyone is held responsible for containing their guy. The thrower looks up into a tough mark, and then sees hid downfield receiver covered, looks to the dump and sees him covered and then at stall 8 his bailout is also covered and he is forced to do something stupid. It is a very satisfying style of defense.
Tuesday, October 9, 2007
Weights: Monday 10/8/7
warm up
deadlift:
(2) 4 @ 225
(2) 4 @ 245
RDL:
(4) 6 @ 135
reverse lunge from defecit:
(3) 8 @ 35
A1 bench press
5 @ 155
5 @ 175
5 @ 205
3 @ 225
A2 chest supported row
(2) 8 @ 45
(1) 8 @ 55
(1) 8 @ 65
This week:
Mon: total body weights
Tue: quickness and agility
Wed:track/speed
Thu: off
Fri: off
Sat: practice
Sun:practice
regionals recap to come
deadlift:
(2) 4 @ 225
(2) 4 @ 245
RDL:
(4) 6 @ 135
reverse lunge from defecit:
(3) 8 @ 35
A1 bench press
5 @ 155
5 @ 175
5 @ 205
3 @ 225
A2 chest supported row
(2) 8 @ 45
(1) 8 @ 55
(1) 8 @ 65
This week:
Mon: total body weights
Tue: quickness and agility
Wed:track/speed
Thu: off
Fri: off
Sat: practice
Sun:practice
regionals recap to come
Thursday, October 4, 2007
Track: Wednesday 10/3/7
Distance winds down and speed goes up.
200 (60 secs)
200 (4 minutes)
100 (walkback)
100 (90 secs)
200 (4 minutes)
3 x 100 (walkback)
6 x 40
29,29,29 on the 200's and I didn't time anything else. The first 200 I got passed as we rounded the corner (I was on the outside) and maintained to stay in the middle of the pack. In the next one I went out the same and nobody caught me which was a little surprising. In the last one the fast guys caught me again but I was able to stay closer. The 100's felt good, but around 85 I start breaking down a bit. On the 40's I had a little trouble getting from my acceleration phase to straight sprint phase.
200 (60 secs)
200 (4 minutes)
100 (walkback)
100 (90 secs)
200 (4 minutes)
3 x 100 (walkback)
6 x 40
29,29,29 on the 200's and I didn't time anything else. The first 200 I got passed as we rounded the corner (I was on the outside) and maintained to stay in the middle of the pack. In the next one I went out the same and nobody caught me which was a little surprising. In the last one the fast guys caught me again but I was able to stay closer. The 100's felt good, but around 85 I start breaking down a bit. On the 40's I had a little trouble getting from my acceleration phase to straight sprint phase.
Wednesday, October 3, 2007
agility: Tuesday 10/2/7
warm up
high knee skips
(4) 10 yards out 5 back
quick shuffles
(4) 5 yards x 4
quick step ups
(4) 10
accelerators from push up
(6) x 15 yards
depth jumps
4
tapioka
(4) 5 yards x 4
quick back and forth
(4) 10
high knee skips
(4) 10 yards out 5 back
quick shuffles
(4) 5 yards x 4
quick step ups
(4) 10
accelerators from push up
(6) x 15 yards
depth jumps
4
tapioka
(4) 5 yards x 4
quick back and forth
(4) 10
Tuesday, October 2, 2007
Weights: Monday 10/1/7
warmup
squat jumps: i tried a couple different things but settled into jump, pause, jump and some jump-jump.
(8) 2 @ 135
front squats: Trying not to wear myself out for this week. These felt good, strong and fast.
(4) 4 @ 135
snatch: power clean
(3) 1 @ 135
(1) 1 @ 155
bulgarian split squat
(3) 8 @ 0
flat bench: to much, not sore but slight pull in my pec
4 @ 185
4 @ 185
4 @ 185
4 @ 205
pullups:
(2) 4 @ 25
(1) 5 @ 25
(1) 3 @ 25
one armed DB push jerks:
(3) 6 @ 45
4 ab excerices no rest
20 decline sit ups
15 knees to chest
20 claps
45 sec side bridges
squat jumps: i tried a couple different things but settled into jump, pause, jump and some jump-jump.
(8) 2 @ 135
front squats: Trying not to wear myself out for this week. These felt good, strong and fast.
(4) 4 @ 135
snatch: power clean
(3) 1 @ 135
(1) 1 @ 155
bulgarian split squat
(3) 8 @ 0
flat bench: to much, not sore but slight pull in my pec
4 @ 185
4 @ 185
4 @ 185
4 @ 205
pullups:
(2) 4 @ 25
(1) 5 @ 25
(1) 3 @ 25
one armed DB push jerks:
(3) 6 @ 45
4 ab excerices no rest
20 decline sit ups
15 knees to chest
20 claps
45 sec side bridges
Monday, October 1, 2007
practice: Sat and Sun; Sept 29th and 30th
Sat:
14 guys? Tough to handle, but because of the low numbers we were able to drill and talk more than we usually do, which I think was needed. There hasn't been to much time to think about individual skill this year as we try to gel together as a team. We play a lot more than we drill and its a detriment to skills, but for a new team the most important thing is to get everyone on the same page and on Saturday we improved. As far as my individual play my knees felt creaky for Saturday much like two weeks ago. I think I need to keep my legs loose all week cause I cant afford to feel like that on Saturday of regionals. Trying to find a level of looseness without feeling tired for Saturday might be a challenge.
Sun:
More energy and the d line is really starting to work together on offense. We still have a little trouble re-finding our rhythm once the disc stays in one persons hands for a full stall count. We also had a little trouble finishing points, but our flow and spacing looks great so the scores will come as we become more confident in each other.
I am ready to bust out this weekend.
Mon: Lower Body light explosive
Tue: agility
Wed: Track
Thur: off
Fri: 100's
14 guys? Tough to handle, but because of the low numbers we were able to drill and talk more than we usually do, which I think was needed. There hasn't been to much time to think about individual skill this year as we try to gel together as a team. We play a lot more than we drill and its a detriment to skills, but for a new team the most important thing is to get everyone on the same page and on Saturday we improved. As far as my individual play my knees felt creaky for Saturday much like two weeks ago. I think I need to keep my legs loose all week cause I cant afford to feel like that on Saturday of regionals. Trying to find a level of looseness without feeling tired for Saturday might be a challenge.
Sun:
More energy and the d line is really starting to work together on offense. We still have a little trouble re-finding our rhythm once the disc stays in one persons hands for a full stall count. We also had a little trouble finishing points, but our flow and spacing looks great so the scores will come as we become more confident in each other.
I am ready to bust out this weekend.
Mon: Lower Body light explosive
Tue: agility
Wed: Track
Thur: off
Fri: 100's
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