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Name: Sticky
Country: United States
State: New York
Metro: New York City
Gender: Male
Interests: ULTIMATE!!!
Expertise: Laying Out, Skying, Making Bids, Point Blocking, Getting Dirty, Having Fun
Message: message me
Member Since:
10/3/2003
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| Saturday workout -- April 5, 2008Hey team,
We're making really strong progress on all fronts right now, and I'm proud of the way we're growing as a team. We've learned an offense, are working on memorizing a playbook, and have several zone and man-to-man schemes in our arsenal. But one thing that is vital to executing on the field, is our level of fitness. We want to capitalize on the fitness gains we've made, and so I'm asking you all to run a Saturday workout. After you've run, please comment below, just to say "I did the workout coach." Of course, all comments on how you felt during the workout are also welcome!
Details of the workout follow. Let's keep working hard for each other, and improving every day.
Team First,
Coach Dave
THE WORKOUT
You'll need a watch with a stopwatch feature. Most cellphones have this feature, if you don't have a watch. The workout can be done on the road, more or less anywhere. If you can find a teammate to run with, you'll both run harder and have a better time, so try to find each other.
Warmup 8 minutes at a moderate jog (similar to our warmup jog pace at the beginning of practice). When your watch hits 8 minutes, you're going to do the first of FIVE, ONE-MINUTE "pickups." So for one minute, you'll run HARD. Not an all out sprint, more like a 400-meter pace.
Each one-minute "sprint" will be followed by two minutes of recovery, which is again a slow-to-moderate jog. DO NOT WALK. So: you'll sprint from 8-minutes to 9-minutes, then "recover" until you hit 11-minutes. Then sprint from 11-minutes to 12-minutes, and "recover" until 14-minutes. Et cetera.
After your last pickup, you'll be at 21 minutes. Don't stop, but instead slow to a slower, cool-down jog for 4 minutes. Total workout time, 25 minutes.
Afterward, stretch, and within 40 minutes, eat something good. The ideal balance is 40-30-30, protein to carb to fat ratio. Two good examples of this mix: A peanut butter sandwich on whole grain bread, or some fruit and cheese, or a chicken sandwich. This 40 minute span is known as a "glycemic window," and eating within this period will help the workout "stick."
That's it. If you don't understand anything here, email me at dholland98@gmail.com
And let's be ready to play on Monday! Go Stuy!
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| Team,
I'm really proud of you all for our comeback victory against Horace
Mann. We've had some tough, close losses this season, and it
feels good to pull one of them out. Down five late in the
game. Down 11-10 and needing to score the last two. Big
game-saving blocks (yeah, Tommy!). Having the opportunity to play
that hard and with that kind of intensity, that's why we play in the
first place. It's the beauty of Sport.
What we want, of course, is to play entire games
with that kind of fire. Then, if a team beats us, we know that
it's not because of what WE did. We don't take away the bad taste
of having underachieved. Let's say Horace Mann had pulled it out
yesterday: Would we feel like we'd done everything possible to win that
game? Would we feel like we were focused from the first
point? I don't think so. I don't think you guys do, either.
It starts with individuals. Don't pass the buck. Decide
that YOU are going to play full speed from the first pull. Decide
that YOU are going to give yourself the chance to make a play for your
team, by hustling your ass off, by marking hard, by not giving up on
defense, by sprinting on offense. If every one of us makes that
commitment as individuals... well, then we'll see just how good we
really are.
Great win. Let's bring some effort to practice tomorrow.
-Coach
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| SATURDAY WORKOUT, and a note to the JVTeam,
First off, I want to let guys on the JV know that I regret (very much)
being unable to coach you against Fieldston JV yesterday. I
believe that my presence would have made a big difference, which I know
is probably not much comfort now, although you should realize that you
will ALL be coached -- either by Devo or by myself -- in the coming
months and years, which will make you better players who are better
able to react to other teams' strategies. After talking to Un
Seng and a couple of others, it sounds pretty clear that we had trouble
moving the disc against a zone, and that we had some turnovers right on
our own goal line. But it also sounds like our man-to-man offense
was stellar. So we say how good we can be, and also what we need
to work on in order to grow into the team we hope to be. (That
is, a GREAT one.)
Again, I'm sorry I wasn't there for you guys, and I hope to be there
next time around. I see tremendous potential for the future
Sticky Fingers, and have been blown away by how quickly the JV team is
progressing.
Now, for the other part of this e-mail: Coach is giving a
(mandatory) weekend workout, that you will preferably do on
Saturday. Again, we're doing this so as to maximize our fitness
gains, and not take any steps backward. It's a short workout, and
it shouldn't be too painful. I believe we've done a version of it
before. So:
5 minute warmup (moderate jogging pace)
10 repetitions of: 20 seconds hard, 40 seconds easy.
5 minute cool down (moderate jogging pace)
Stretch. Eat something good.
Remember, the "easy" part of these intervals is a slow jog, NOT a
walk. Even if you're totally exhausted, at least keep shuffling
along, or you won't get the cardiovascular benefits of the
workout. The "hard" portions here ought to be FAST, something
like 90 percent of your all out sprint.
Total time, less than 20 minutes. I'm sure you can all manage
that. Run with a teammate if you can, and report back here when
you've finished.
Intensity
Aggressiveness
Unity
-Coach
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| Weekend (Saturday) workout
Good job against
Bard, Team. We're making excellent progress, and with Amherst
just around the corner, we want to be sure to continue to capitalize on
the gains we've made, fintness-wise. This workout should be done
on Saturday, if possible. If not, Sunday would be all
right. As usual, sound off below after you've done the
workout. This should feel much easier than it did a month ago,
given how hard we've been running at practices. Of course, if you
haven't been at practices, you have no one but yourself to blame.
I love coaching this team. I'm thankful for the opportunity to
work with such an outstanding collection of young men. Now let's get
ready for some serious Ultimate!
Team First,,
Coach
We're gonna' do a repeat here of our short fast interval workout:
8 minute warmup
10 repeats of 20 seconds hard, 40 seconds easy. DO NOT STOP, but
rather jog slowly during the easy portions. The on portions are a
near-sprint, something like 90 percent of your top speed.
Without stopping, continue jogging for another 5 minutes.
Total workout time, under 23 minutes.
Then, 10 bodybuilders.
Finish with a long, slow stretch (end-of-practice style). | | |
| Saturday WorkoutToday's workout is a simple one, and should take you 25 minutes, plus stretch time. As usual, report in after you've done the workout. (You'll need a watch, or some sort of timepiece).
Given that we're in for some bad weather over the next few days, it's important that you get in a workout today. So:
8 minute warmup jog (about a mile).
1 minute hard, 2 minutes easy, x5. (see more on this below)
4-5 minute "cool down" jog.
Long, slow stretch. Eat good food; drink some water or some gatorade.
I shouldn't have to explain too much, as most of you have already done this workout, but one of the keys is: you never get to STOP. When your watch hits eight minutes, you go immediately into your first "sprint" (this is actually a 400 runner's pace, something like 85 to 90 percent, but not a true sprint). After your last "sprint," you immediately begin your cool down jog.
Try to challenge yourself to make the 2-minute "easy" portions of the intervals, something more than a dead-man's shuffling jog. You should be able to maintain a decent jogging pace throughout.
Looking forward to hearing the reports. Any questions, e-mail at dholland98@gmail.com
-Coach | | |
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