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

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!

Get warm, get loose

3 rounds of:

(6 x 16" double leg box jumps,

6 per leg 16" single leg box jumps,

6 per leg 16" single leg lateral box jumps,

6 per leg skaters, focusing on balance

12 deep split jumps,

6 calf jumps)

100yds forward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds backward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds walk-out pushups

2x100yd accelerator

100yds spider crawl

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

5x1 door frame L-hang pullups

Party and bullshit

2mi in 13:48 (6:00, 7:48)
60 minute yoga class

A great cardio/recovery routine for getting the kinks out.

I've already cracked a cider and I'm ready to put a few kinks back in, cuz I'm making this new year a challenge.