Hi everyone,
Not really sure why I'm starting this thread. Maybe it'll help to just get all this out in the open among people who care about similar things. At any rate, I've been lifting regularly if somewhat haphazardly since December, without much in the way of a consistent month-in-month-out plan. My goals are as follows:
- Dunk. Given how far I am from that at the moment I'd settle for dunking a soccer/volleyball. Something I can easily palm, that is.
- Get better at ultimate frisbee. The improved vert will obviously help, but I'll also be working on quickness, speed and skills. By the way, any serious frisbee folks on these forums? If yes, what's your training like? Just curious.
- Stay healthy. I never get sick and I'm not clumsy but I'm the most sports-injury-prone person I know.
- Get stronger. That means improved dead lift, front squat, overhead press, bench, rows and pull-ups.
My plan right now is to follow something along the lines of Kelly Bagget's Ultimate Split routine. So 3x/wk, upper/lower/upper/lower with plyos and speed drills on upper body days. So the weeks look like ABC/DAB/CDA/BCD. I'll be playing frisbee 2-3x/wk (practice and games, more when I have tournaments) unless I sprain my freaking ankle again (prehab for ankles and hips will be included before every workout and one off-days), so no specific metabolic work.
Here are my numbers right now:
- 71" tall/165#/8%bf
- Vert: got up to 28" a couple months ago but re-tested two weeks ago and was crushed by the 25.5" I got
- DL: 335 (tested two weeks ago)
- FS: 215
- OHP: 125
I haven't tested FS or OHP in months and I've never tested the rest of the things I'm trying to improve. I'm planning to test both this coming Sunday, along with bench, pull-ups, 10/20/40y dash and T-test for agility. I'm planning to be on a 4-weeks-on, 1-week-off cycle. I'll post the rest of those numbers on Sunday.
My goals for December of this year for the numbers I posted (others to follow next week once I know where I stand):
- ht/wt/bf: Same. Maybe I should be more concerned with adding muscle in my legs? For the time being I don't think so.
- DL: 400
- FS: 300
- Vert: 36"
- OHP: 165
That's a lot of goals, I know. I'm not going to work on them all at once. That would be stupid. But I'm really curious how they'll all change regardless, so there they are. One last thing: My hero for this effort is Arton Baleci. For those of you who don't know about the Beautiful Aim, check it out:
http://www.thebeautifulaim.com/. I'm not going full-out like he is, but then again, I'm just trying to play high-level ultimate, not Premiership football.
Time for me to shut up already and get back to work.
Deseenme suerte.
Must dunk ball
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