Friday, April 24, 2009

Postmen vs. Sonoma State

Stanford Ultimate Invitational, Day 2, March 8, 2009 from doug greenwood on Vimeo.

Defenses were:
  1. Force Middle for X+3 (poach handlers for first 3) to force forehand
  2. Force Middle for X+3 (poach handlers for first 3) to force backhand
  3. Longbow for 3 to Spoon for X+1 (trapping forehand) to force forehand
  4. Longbow for 3 to Spoon for X+1 (trapping backhand) to force backhand
  5. Longbow for 5 to straight up for X to force forehand
  6. Longbow for 5 to straight up for X to force backhand

My comments:
  • 0:43 - Missed bid leads to breakmark huck and score. Was bidding a good decision here?
  • 1:00 - Looks like Crab run badly. Horizontal cuts across to the open side usually are poor risk/reward.
  • 1:26 - As soon as Kip sees Gspence cutting into his lane, Kip should be busting deep to set up an under cut as soon as Gspence catches the disc.
  • 2:20 - Great mark by Baatz. Notice Tranholt right next to him talking. Notice the rest of the sideline players 20+ yards away from the action.
  • 2:55 - Gspence should be sprinting to get dump set in the right place.
  • 3:00 - Decent huck look. Will probably could have had an open breakside huck if he had cut actross to the break side for the dish
  • 5:02 - I'm not sure this is what Gspence wanted to throw, but the huck could not have been placed any better. Will's defender never has a chance. We also have a cutter making a deep cut down the open sideline at the same time. What's he looking for?
  • 6:37 - What's Cead taking away on the mark? Where's the sideline help?
  • 7:23 - Not a good decision on the huck. Kip's 40 yards downfield, there's no lane to throw to, and Cead has to throw with a weird release to get around the poach.
  • 8:05 - Kip should be looking to create space instead of standing still.
  • 10:45 - Cutters are coming in way to close to the disc.
  • 11:00-11:15 - Luke is awesome. Really smart cutting.
  • 11:55 - We move the disc immediately after the turn and get an easy score.
  • 12:45 - Good stuff happens when nobody holds the disc for more than 2 seconds.
  • 16:50 - If Gspence lays out and catches his D, he would have looked really cool.
  • 17:00 - Tranholt has an easy, wide-open forehand, but decides to throw a really difficult breakmark backhand.
  • 18:07 - Tranholt is wide open going deep. Huck was a reasonable decision, hitting a poached Luke probably would have been a better decision.
  • 18:45 - I don't like the IO there.
  • Our man defense is pretty bad. We give up under cut after under cut to the open side.
  • Watch the entire game again, but this time just watch Luke. He almost never cuts for the player with the disc. Instead, he's always looking to create space for other cutters and set himself up to get open in a couple passes.

Monday, April 20, 2009

Podbox Invitational - 4/25

Captains meeting at 3:50.

  • Stall comes in at 5.
  • Picks are legal.
  • Rolling subs.
  • Must clear the disc on every score or change of possession.
  • Make it, take it.
  • Spikes are mandatory after scores if you are winning by 3+.
  • Sun's out=Guns out.
  • 1st Place - Bottle of cranberry drink
  • 2nd Place - 100 burpees each
  1. Pod D - Apocalypod (baby blue)
  2. Pod A - Anthropod (white)
  3. Coaches - UPS-C (pink)
  4. Pod C - Podrasaurus-Sex! (black)
  5. Pod B - Peas in a Pod - (green)

Thursday, April 16, 2009

Westside for Skinny Bastards

This is the template I suggest you use for your summer lifting. You can also download a pretty PDF of the same info here.

You get to choose what exercises you want to use. You should rotate exercises every 3-4 weeks. I suggest you stick to pullup variations for your max effort upper body exercise.

As always, do a dynamic warmup before you lift. You should try to arrange your lifting schedule so you play Ultimate on your upper body days.

Offseason Lifting Goals

From most to least important, your lifting goals for the offseason should be:
  1. Don't get injured.
  2. Get strong.
  3. Don't get fat.
I will be making some suggestions for summer workout templates. However, you can do any program you want, so long as you keep these goals in mind.

In order to quantify your progress, I've come up with a Relative Strength Index (RSI). To calculate your RSI, you need to know:
  • BW=Bodyweight
  • FS=2 rep max full (below parallel) front squat
  • CU=2 rep max chinup from dead hang (including bodyweight)

Hypothetical Fat Coach (HFC) weighs 195, fronts squats 265 for 2 reps, and can do 2 chinups with 60 pounds of added weight (255 total). HFC's RSI=(265+255)/195=2.67.

You should test yourself every 4-6 weeks. If your RSI is increasing, keep doing what you're doing. If it's not, you should try something different.

RSI strength standards:
  • <2.0 - Shit
  • 2.0 - Suck
  • 2.5 - Good
  • 3.0 - Great

Wednesday, April 15, 2009

Early Offseason Lifting

Before you start lifting heavy, it's a good idea to take 1-2 weeks and do some lower intensity lifting. I suggest doing the following Escalating Density Training workout two times per week.

EDT guidelines:
• Biomechanics: EDT is based on the concept of doing progressively more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) are consistent on every workout. If you perform strict curl form on one workout and loose form the next, you aren’t really doing more work (the arms at least!)

• Each workout consists of 2 PR Zones of 15-minute duration each, separated by a short (5-minute) rest period. In each PR Zone, you’ll perform two exercises, for a total of 4 exercises per session.

• In each PR Zone, you’ll perform these two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

• Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates. As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.

NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

The workout:

PR Zone 1 (15 minutes)
A1. Step-up into reverse lunge (alternate legs each rep)
A2. Chinups

PR Zone 2 (15 minutes)
A1. Pushups (on knuckles, hands shoulder width apart, palms facing)
A2. Inverted Row

360ish days...

Here are some things you can do now to start preparing for next year:

1. Take a week or two to relax and give your body a change to recover. Do some light lifting, go play pickup.
2. Without looking at what you wrote four months ago, do a new self-assessment and set goals for the summer. If you want comments, send it to .
3. Sign up for the Sockeye/Voodoo Combine.
4. Find a club team for the summer. Play/practice with the best open team that will take you. Sean might be figuring out what's going on in Tacoma sometime soon.
5. Get in the gym and get really strong. More details on lifting coming soon.