[nikarun@udel.edu]

nikarun@udel.edu on June 4, 2010 at 1:23 pm #16789

Hey guys, long time viewer of this forum, posted a couple times on an old account years ago. Background as a XC/long distance track guy and now am much more focused on short speed/power. I play club ultimate frisbee for the University of Delaware, a sport similar to soccer in energy demands, with lots of jumping/diving/agility components. I have really good natural endurance and work capacity, which i want to maintain, while improving on my short speed and power. Been training for speed/power (and began lifting) for about a year now (endurance focus prior). Some stats:

Age 18 Ht. 5’11 weight 150~

clean 180
bench 175

mile – 4:51 (age 16)
1/2 marathon – 1:26 (age 16)

don’t really have any accurate short distance results, and haven’t ever maxed out in squat. will do some testing over the summer. my endurance is still quite good even with minimal distance work, and i could probably run a mile around 5:00-5:05.

I’m playing in an ultimate league this summer that will last 9 weeks and will hold games once a week every wednesday evening. On top of that, my job, and my regular training, I’ll probably join in on some ultimate pickup games whenever i have time.

General training template for the whole summer-

Mon: lifting + plyo’s
Tue: 1000m tempo (ex. 5x200m)
Wed: AM upper/abs PM ultimate league
Thu: rest
Fri: lifting + plyo’s
Sat: sled pulls or hills
Sun: 30min jog

i’ll start logging my training on monday. suggestions/questions welcome.

[nikarun@udel.edu]

nikarun@udel.edu on June 8, 2010 at 4:14 am #99036

6/7:

power clean 2×3,2×2 (145-160)
box jumps 4×5
reverse lunge 4×5+5 (95-115)
multi throws x 4e.

felt pretty good. the reason for such a light weight on the reverse lunges is because i dont have a squat rack so i have to clean the bar into position and do the lunges with the weight in front of my body. reverse front lunges and DEEP front squats will probably be my main lowerbody lifts for this cycle.

[nikarun@udel.edu]

nikarun@udel.edu on June 9, 2010 at 6:33 am #99092

6/8:

800m jog
static/dynamic flex
sprint drills
8x100m @ 13.6 avg w/ 3min rest
400m jog

slight drizzle at the start of the workout but then it really picked up once i started the 100’s. wanted to do 10 but with the combination of heavy rain and tired legs from being on my feet all day yesterday decided to stop at 8. first day of league play tommorow.

[Pete Diamond]

Pete Diamond on June 9, 2010 at 9:36 am #99101

First: I have to say I am really surprised to see an ultimate player on the boards. When I think of Speed-Power, ultimate doesn’t come to mind… or any other body part for that matter.

Second: Welcome aboard!

I am interested to see how your training improves your game.

Do any of your teammates train with you? What are your regular practices like? Have you thought of trying out for the XC/Cross-country team at UD?

When was the last time you got a haircut, you disc-shagging hippy? (sorry, I had to…hippy). Johnny Unitas. Now there’s a haircut you can set your watch by.

[nikarun@udel.edu]

nikarun@udel.edu on June 10, 2010 at 4:44 am #99130

Hey Pete,

thanks for the interest! Our club team was a win away from making nationals this year so we’re all pretty fired up to train hard this summer.

I don’t live that close to any of my teamates so most of my summer workouts will be done alone. My friend on the tulane tennis team does the tuesday and saturday running workouts with me.

During the school year, we had practice 4 days a week. Usually tue-wed-thu-sat. Practices were 2-2.5 hours long and consisted of a short jog, some stretching, throwing/cutting drills/working on new plays, and finished with about an hour or so of scrimmaging. I’d try to get some low volume lifting in 2 days a week on top of that.

I actually did have the intention of trying to walk on to UD’s cross country team but had to severely limit my volume last summer because of an lingering ankle injury, so i decided against it. I joined the ultimate team instead because I had played a bunch (just for fun) in high school and needed to be competitive somehow. My short distance speed has definately improved from playing 4 days a week and lifting, but anything a mile and over has probably suffered.

Ultimate is difficult to train for because there’s so many components to it: you have to be fast/quick, but you also have to be durable enough to last two day tournaments where you play up to eight 75 minute games in a weekend. Obviously we have subs and you’re not playing the whole time, but you still have a hard time walking the next monday.

I consider myself pretty durable, and have some decent endurace, and some pretty good agility (change of direction) for a former distance guy, but really want to work on power and short speed, while maintaining everything else. Summers and Winters will really be the only times I can consciously work on these aspects of my game, because I wont be playing as much.

As for my last haircut: I think mid april. I’ll have to put that on my list, along with shaving, to do sometime soon. jeez. I am becoming a hippy.

[nikarun@udel.edu]

nikarun@udel.edu on June 10, 2010 at 2:21 pm #99156

6/9:
AM curl to press 4×8+8 (25)
pullups 3×10
bench dips 3×20
shoulder matrix 2x8e. (10)
barbell curls 3×10 (55)
pushups 3×20
abs

PM game 1 north competitive ultimate league. win 15-11.

we only had 9 people on our team come so i was in for 23 out of the 26 points. that’s way more than im used to being on, but i like it because you’re constantly moving you dont really have a chance to tighten up. i played well and made some really nasty in cuts. throws were solid too, but field awareness could be better. i have to start my cuts earlier. but definately a good day overall.

AND YEAH HAWKS!!!

[nikarun@udel.edu]

nikarun@udel.edu on June 11, 2010 at 9:39 am #99200

6/10:

played pickup today for about an hour and a half. we only had eight kids total so we just did 4v4 with a smaller field. i was pretty sore from yesterday when it started but it helped me loosen up, also got to work on some flashier throws im not confident enough as yet to use in a game.

[nikarun@udel.edu]

nikarun@udel.edu on June 12, 2010 at 6:08 pm #99265

6/11:

hang snatch 4×4 (85-95)
hurdle hops 5×5
ATG front squat 2×4,2×3 (115-140)
OHB shot x 8

early morning lifting. then spent the whole day on my feet at the bamboozle road show in milwaukee. guess ill see how the legs are feeling tommorow…

[Eric Broadbent]

Eric Broadbent on June 12, 2010 at 9:45 pm #99266

I am a huge fan of ultimate frisbee..glad to see you are doing some training on the side to go along with it. Your training looks pretty good. I was just wondering if you were going to add some fartleks in there or something on sundays maybe. Might be better than a 30 min run, but that’s my only suggestion/question.

[nikarun@udel.edu]

nikarun@udel.edu on June 13, 2010 at 8:04 am #99278

that’s awesome that you’re an ultimate fan! you’re a dec guy, correct? so you also must know the feeling when you wake up the morning after competing the entire day for two days straight haha.

thanks for the suggestion, the long distance part of me still wants to keep a steady continuous run in there once a week, but i definately think a fartlek would be more beneficial for ultimate, especially since i usually will be resting thursday so i dont really need sunday to be super easy.

as for training today

6/12:

800m jog
static/dynamic flex
sprint drills + 4x40m buildups
3x5x25m various starts (2′,5′ rest)
special walks x 2

felt much better today than i expected. i wanted to do some sled pulls today but it was pouring outside so we went to the gym and used the indoor turf field for the sprints. we did pushup position, forward roll, seated backwards, mountain climber, and 3 point as the different start positions. i was consistantly keeping up with me friend who plays d1 tennis, so that’s a pretty good sign.

[nikarun@udel.edu]

nikarun@udel.edu on June 14, 2010 at 8:11 am #99340

6/13:

30 minute fartlek run

done barefoot on grass. i like going barefoot sometimes as i feel it helps lower leg injury prevention and has some therapeutic benefits as well.

[nikarun@udel.edu]

nikarun@udel.edu on June 15, 2010 at 10:05 am #99374

6/14:

power clean 5×2 (145-165)
skip for height 4x30m
reverse front lunge 4×5+5 (105-125)
multi throws x 4e.

cleans started off pretty sluggish, i felt better at 165 than 145. lunges felt good.

[nikarun@udel.edu]

nikarun@udel.edu on June 16, 2010 at 10:39 am #99403

6/15:

10min jog
static/dynamic flex
sprint drills w/ 5m accel after each
2x4x35m hills w/ 10m run-in (2′,5′ rest)
400m jog

pouring like crazy again today. track was closed so i used a concrete hill by my house with a fairly steep incline where footing would be somewhat good. im on my feet or teaching lessons in the pool all day (work as a camp counselor) so my legs weren’t super fresh but i still felt pretty quick.

second league game tommorow, weather permitting.

[nikarun@udel.edu]

nikarun@udel.edu on June 17, 2010 at 1:45 pm #99430

AM curl to press 3×10+10 (25)
pullups 3×10
jacknife pushup 3×8
barbell curls 3×20 (45)
bench dips 3×20
shoulder fly’s 3×15 (10)
medball pushups 3×8+8
ab roller 3×10

PM game 2 north competitive ultimate league. win.

im playing sloppy, i still scored a bunch but im rounding my cuts and not using my quickness to it’s potential. my decision making was much better in season when we were playing/practcing 4 to 5 times a week.

[nikarun@udel.edu]

nikarun@udel.edu on June 18, 2010 at 2:17 pm #99461

6/17:

rest. needed it.

[nikarun@udel.edu]

nikarun@udel.edu on June 19, 2010 at 11:21 am #99490

6/18:

hang snatch 4×3 (95-100)
lunge jumps 4×5+5
A2G front squat 5-4-3-2-1 (115-160)
SLJ x 8

pretty good day. felt explosive on the jumps. it’s pretty humbling to see everyone elses training and my weights not even being close to what they warm up with, but whatever. have to start somewhere. ass to grass squats are especially tough for me, i think because i have a fairly long hip to knee length.

[nikarun@udel.edu]

nikarun@udel.edu on June 20, 2010 at 5:53 am #99509

1500m run
static/dynamic flex
sprint drills + 3x50m buildups
5x20m sled sprints (45lbs)
25m medball sprint
35m flying w/ 15m run-in
25m medball sprint
35m flying w/ 15m run-in
multi throws x 4e.
light skips

got alot accomplished in this workout. felt really powerful after i was done with the sled and everything else felt really good. me and my friend also competed against each other with the medball throws at the end which was fun.

[nikarun@udel.edu]

nikarun@udel.edu on June 21, 2010 at 4:05 am #99542

6/20:

35min lap swim

decided to go to the pool instead of running because i was pretty sore from yesterday/squatting on friday. i still got the aerobic benefit i wanted without the pounding, feeling pretty good about my training at the moment.

[nikarun@udel.edu]

nikarun@udel.edu on June 22, 2010 at 10:55 am #99599

6/21:

power clean 3-2-2-1 (145-175)
hurdle hops 5×5
reverse front lunge 5×4+4 (115-145)
OHB shot x 10

really tiring day at work, chasing kids and being attacked by about 15 eight year olds in the pool haha. thought i would feel dead for the workout but suprisingly felt great! 175 for the clean went up really quick. pretty sure i could pr in the clean right now, lunges also were good.

[nikarun@udel.edu]

nikarun@udel.edu on June 23, 2010 at 1:39 pm #88641

6/22:

800m jog
static/dynamic flex
sprint drills + 2x70m buildups
300-300-200-200m @ 45.0,46.0,28.9,28.4 (5min rest)
800m jog

a bit slow on the second 300 but everything else was on pace. ultimate league game tommorow (upperbody lift in the morning), going for 3-0.

[nikarun@udel.edu]

nikarun@udel.edu on June 24, 2010 at 1:04 pm #99146

6/23:

AM curl to press 4×10+10 (25)
pullups 3×12
bench dips 3×25
curls 4×12 (60)
shoulder fly’s 3×15 (10)
pushups 3×20
ab roller 4×10

PM ultimate got cancelled because of a severe storm and tornado warnings. i was pretty dissapointed because the sky’s were pretty much clear after an hour or so. instead did a 3 mile run w/ last 1500m in 5:14 just to test out my lungs. wasn’t too bad, but legs were tired from work.

[nikarun@udel.edu]

nikarun@udel.edu on June 25, 2010 at 11:45 am #89301

6/24:

rest

[nikarun@udel.edu]

nikarun@udel.edu on June 26, 2010 at 11:36 am #99746

6/25:

hang snatch 3×4 (95-105)
skip for distance 4x30m
A2G front squat 2×3,2×2 (125-155)
shot throws x 2e.
medball throws x 2e

last few reps of snatch were tougher than they should have been. other than that happy with how things are progressing.

[nikarun@udel.edu]

nikarun@udel.edu on June 27, 2010 at 8:14 am #99761

6/26:

5min jog
static/dynamic flex
sprint drills w/ 10m accel. after each
2x20m ea. uphill SL hops
4x2x35m hill sprints w/ 90sec,6min rest
special walks

tough tough tough. 90 seconds in 85 degree weather seems like nothing. hardest i’ve pushed myself in a while. having someone else there to go through it with you makes it so much easier to perform at a higher intensity.

[nikarun@udel.edu]

nikarun@udel.edu on June 28, 2010 at 11:08 pm #99783

6/27:

active rest

swam for 15 minutes, then went into the steam room for a bit, and finished up with some abs.

[nikarun@udel.edu]

nikarun@udel.edu on June 29, 2010 at 1:29 pm #99816

6/28:

power clean 4×3 (145-160)
hurdle hops 5×4
reverse front lunge 2×5,2×4 (115-150)
multi throws x 3e.

was feeling dead after work so stopped at starbucks before lifting to get some caffeine. made all the difference, cleans felt fast/powerful, and my OHB medball throws were getting pretty good distance.

[nikarun@udel.edu]

nikarun@udel.edu on June 30, 2010 at 1:18 pm #99835

6/29:

800m jog
static/dynamic flex
sprint drills + 2x70m buildups
3x200m (27.6,28.3,28.3)
4x100m (13.9,13.5,13.8,13.8)
(all with 5 minutes rest)
400m jog

legs were feeling pretty heavy by the last two 100’s, everything else felt ok. seeing good progress on this once weekly controlled speed work.

[nikarun@udel.edu]

nikarun@udel.edu on July 1, 2010 at 2:52 pm #99850

6/30:

AM alt. plate press 3x8e. (35)
mixed grip chins 4×10
bench dips 3×25
overhead tricep extension 3×10 (35)
barbell curls 4×10 (55)
pushups 3×25
shoulder fly’s 3×15 (10)
ab roller 4×10

PM game 3 north competitive ultimate league. loss 15-4

lol. we got blown out this game, we had to play a man down the whole first half and once the other team had momentum from that they just kept it. we played much better the second half though, even though the score doesn’t show it. my cuts were great this game though, even though we were playing on a field where grass was up to our shins. really fast changes of direction and field awareness. tired now.

[nikarun@udel.edu]

nikarun@udel.edu on July 2, 2010 at 12:38 pm #99875

7/1:

rest.

and eating wayyy too much food for not training at all today..

[nikarun@udel.edu]

nikarun@udel.edu on July 3, 2010 at 10:36 am #99900

7/2:

hang snatch 4×3 (95-110)
skip for height 2x30m,skip for distance 2x30m
A2G front squat 2×4,2×2 (125-155)
BLF,OHB shot x 4e.

i guess you have to have a bad workout every once in a while. felt sluggish/sloppy on lifts and throws were abysmal. probably from a really tiring/active day at work. oh well. i may switch up my lifting program after this week to a more conventional oly/leg/upper with less plyo’s and throws while maintaining the wednesday morning upper body circuit. any thoughts?

[nikarun@udel.edu]

nikarun@udel.edu on July 4, 2010 at 7:59 am #99915

7/3:

1500m run
static/dynamic flex
sprint drills + 3x50m buildups
3x25m sled pulls (45lbs) w/ 2’30” rest
2x60m pushup starts w/ 4’30” rest
3x25m sled pulls (25lbs) w/ 2’30” rest
2x60m pushup starts w/ 4’30” rest
special walks

felt much better today. 60’s felt really fast. those are the longest full out sprints ive done this summer and it felt good holding top speed for an extended time.

[nikarun@udel.edu]

nikarun@udel.edu on July 5, 2010 at 3:55 am #100042

7/4:

25 minute jog on grass
8x80m barefoot buildups to loosen legs
lots of stretching

edit: got lost with some buddy’s and ended up walking 8 miles in flip flops before going to see fireworks. my legs are toast. im going to foam roll and stretch a little bit but im probably gonna have to back off my lifts monday..

[nikarun@udel.edu]

nikarun@udel.edu on July 6, 2010 at 1:01 pm #100058

7/5:

power clean 2×3,2×2 (150-175)
reverse front lunge 4×5+5 (135-165)
ab roller 3×10
medball throws x 3e.

wow. GREAT session today. the most ive ever cleaned is 180 and i did 175 twice with pretty good bar speed. the lunges were also way more than ive done in past workouts. really suprising considering i was running on low sleep (+ some caffeine) and my legs were thrashed from lots of walking around yesterday. i want to get a 200lb clean (@150 bodyweight) by the end of the summer

[nikarun@udel.edu]

nikarun@udel.edu on July 7, 2010 at 1:40 pm #100087

7/6:

800m jog
static/dynamic flex
sprint drills + 2x70m buildups
400m @ 59.8
300m @ 45.0
200m @ 28.2
100m @ 14.1
all w/ 8 minutes rest
400m jog

pretty good except for the last 100. the 59.8 felt real smoothe. any suggestions on a GS upperbody circuit i could complete in 30 minutes or so? i wanna change it up a little from what i’ve been doing so im doing less isolation work.

what im thinking ill do tommorow morning before work is go to a park by my house and do 3 sets of the following:
– monkey bar dips x 10
– pullups x 10
– decline pushups x 10
– monkey bar rows x 10
– hanging leg raises x 10
with 2 minutes rest in between

[nikarun@udel.edu]

nikarun@udel.edu on July 9, 2010 at 1:48 pm #100121

7/7:

AM upperbody circuit @ park
4 times through w/ 2′ rest between sets:
dips x 10
inverted row x 10
decline pushup x 10
pullups x 10
hanging leg raise x 10

+ pedestal routine

PM north comeptitive ultimate league game 4 loss 13-12

game got called short b/c of lightning which is dissapointing because we were making a comeback. played solid today, my fitness is at a very high level right now, and for not doing any change of direction work besides ultimate that aspect of my game was feeling excellent.

[nikarun@udel.edu]

nikarun@udel.edu on July 9, 2010 at 1:51 pm #100122

7/8:

75 minutes of pickup ultimate.

not that intense or structured, played hard enough to loosen up (sweated a ton though due to humidity) and spent the whole time working on throwing and upline cuts.

[nikarun@udel.edu]

nikarun@udel.edu on July 10, 2010 at 11:41 am #100142

7/9:

hang snatch 4×5 (95)
1/2 squat 6×4 (155-205)
RDL 3×8 (185)
hip flexion 3×10+10

solid, taking how dead i was feeling into account. ive always been a horrible squatter…compared to my other lifts it’s way off. probably a combo of long femur/fear of getting really low with heavy weight.

[nikarun@udel.edu]

nikarun@udel.edu on July 11, 2010 at 10:48 am #100156

7/10:

5 minute jog
static/dynamic flex
sprint drills + 2x35m uphill skips for height
6x45m hills [1 min rest] 6 hurdle hops [6 min rest]
light skipping

really hot today but had some good power. hamstrings were sore before the workout but loosened up after the warmup. next week i’ll be racing a 200 and 400 at a local all comers meet so ill be able to see where im at.

[nikarun@udel.edu]

nikarun@udel.edu on July 13, 2010 at 12:29 pm #100175

7/11:

power clean 5-5-3-3-2-1 (145-180)
reverse front lunge 3×6+6 (145-165)
ab roller 3×10
BLF/OHB shot throws x 4e.

didn’t feel as good as i did last monday..i wanted to progress to 185 in the clean but decided against it because my bar speed was suffering at 180

[nikarun@udel.edu]

nikarun@udel.edu on July 14, 2010 at 12:25 pm #100199

7/12:

1500m jog
static/dynamic flex
sprint drills + 2x50m buildups
4x25m 3 point accelerations
60m-80m-60m-80m (5min rest)
3x30m skip for distance
light skips + special walks

whole workout done on grass. first time in a while doing a running workout without my training partner; he’s on a ten day trip to nicaragua so i have a couple more to do solo. i feel like im powering off the start too hard, if that’s possible. i’m going balls to the wall the first 20m or so of each sprint and then feel kinda flat when i’m supposed to be going top speed. i’ll post some pics of the session later.

[nikarun@udel.edu]

nikarun@udel.edu on July 18, 2010 at 7:52 am #100284

alright so i haven’t posted in a while….

7/13:
AM pushup 3×20
pullups 3×10
decline pushup 3×15
nuetral grip pullup 3×8
jacknife pushup 3×10
wide grip pullups 3×6
abs

PM north competitive ultimate league game 5 win 12-11
felt solid but need to keep running towards the disc once a disc is thrown towards me

7/14:
rest

7/15:
hang clean 2×4,2×3 (135-f165)
snatch grip deadlift 5×5 (185-205)
plyo pushup 3×8
medball throws x 3e.

first time doing sdl in a while and it felt pretty good. good only get one good rep of 165 on the last set of hang clean.

7/16:
5 minute jog
static/dynamic flex
sprint drills + 4x100m buildups
3x20m/1x50m fast
400m RACE 57.5
jog/skip cooldown

ehh. felt really fast during the warm up and then was just standing around for half an hour because they changed the order of events..wanted to run a 56 but it’ll come eventually