Gradually getting there

3x5 L-hang pullups

2.3km in 11:30 (1.4mi at 8:13 pace)

(0.7 in 4:00, 0.9 in 5:00, 0.6 in 2:30)

Later, after a nap...

5 L-hang pullups

8 L-hang pullups

3 L-hang pullups, 2 L-hang pullups

2x10 knees to elbows

Interval Run

I used my iPod to time the intervals. I tried to remember how far I got during each interval, then used the distance measuring tool on Google Maps to measure my progress for each interval, but there only distance I'm sure about is the total.

1400m in 5:08 (Refused - New Noise)

450m in 2:59 (Ratatat - Spanish Armada)

1450m in 5:14 (Flipsyde - US History)

400m in 2:49 (Jay-Z - Sunshine, Ratatat Remix)

1450m in 5:06 (Young Buck - Stomp, Ratatat Remix)

430m in 3:11 (Jose Gonzalez - Down the Line)

1400m in 4:42 (Streetlight Manifesto - Here's to Life)

Total: 6.98km in 29:09

or 4.34mi at an average pace of 6:43

What's your plan this winter?

1.5mi in 12:24 (8:16 pace)

60 minutes yoga

30 minutes foam rolling

As you heal up, start to plan your winter workouts. Planning and keeping track of what you do will help you when you feel lazy or have some excuse not to work out, so you'll work harder and be more prepared for the season ahead. Going to the gym with a plan also means you won't get there and just do the same old routine every time--planning your workouts ahead of time will make for more efficient workouts and better gains in strength. Planning also helps you avoid overtraining by helping you spread out workouts that use the same kinds of movements.

Before you plan your workouts, take some time to think about your strengths and weaknesses as a player. Be honest for this self-assessment. Maybe you can run forever, but your change of direction can be faster. Maybe you have a good first step, but you have trouble making long cuts or can't keep getting open as the point drags on. How will improving your lateral speed help you on the mark, or help you to maintain good defensive positioning? How will increased muscle mass help you box out and sky your defender? Do you just need to be better conditioned overall?

Pick a few goals for this offseason, and plan your workouts to address your weaknesses. Diversify your workouts, too, so you can deal with an unfamiliar situation on the field (say you like guarding handlers, but somehow ended up on a cutter--you still have to shut him down!). Above all, make a plan and stick to it. For help making a workout plan, talk to Bill or one of the veterans on the team, they can give you advice and direct you to helpful resources online. Get huge, Machine!

Because I wasn't on Cook...

helping to crush Temple today at the home tournament, instead I ran 5k (my route was actually just over 4.7k). But with this little wrinkle: every 5 minutes on the clock, stop running and do 25 squats and 25 pushups. But the clock does not stop for the squats/pushups.

I finished in just under 30 minutes, including my 5 rounds of squats/pushups (125 total of each). It wasn't as much fun as the tournament probably was, but I think it'll make the tournaments in April a lot more fun when suckas can't keep up with me.

That's right, suckas.

off season

pike 2009 is over and rutgers 2010 has yet to begin so its time to bulk up get strong get healthy and build endurnace.

power gym

10 squats
10 deadlifts all with 80ish lbs
5 cleans
6 clean and jerks

5 cleans
6 clean and jerks all with 105 ish lbs

jeffs army abs
daves angry abs

ladder of pullups with various grips at BID house
1,2,3,4,5,6,5,4,3,2,1

Post-bacon Workout

With Frenchy, DJ, and Sanborn. Focus was footwork and acceleration.

Warmup

10x(sprint 3yd, backpedal 3yd, sprint 3yd, backpedal 3yd, sprint 10yd)

10x(10 seconds fast feet to 10yd sprint)*

30 second endzone cut/defend drill**

15 body builders

5 rounds of comeback drill, 1 layout per round

100yd marking shuffles fast (50 out, 50 back)

100yd marking shuffles slow (50 out, 50 back)

*mixing up the orientation of fast feet, so you have to turn into the sprint in different ways

**1 thrower, 1 cutter, 1 defender. The cutter tries to score as many times as he can within 10 seconds, the thrower only throws when he's open, the defender tries to shut him down and bid whenever possible. Keep track of goals caught. We did one round of offense and one round of defense with each partner.

Start of College Season

Went to the gym and focused on leg strength:

15 , 12 @ 315lbs Leg Press
12 , 9 @ 355lbs Leg Press
12 , 10 , 9 @ 100 lbs Leg left (quad machine)
3 x 10 Hamstring curls - right hamstring @ 30lbs, left @ 50lbs - didnt want to push too much here, trying to baby my broken hamstrings back into shape
3 x 8 Hack Squat @ 200lbs
5 x 9 Hammer strength at 60lbs, 80lbs, 100lbs, 120lbs, 140lbs
15 mins on Bike

followed by light pickup and then 2 hours of Machine practice.

FMUMF