Nietzsch Factor Off-Season Training. Post your training logs and any other messages below. Recent posts are at the top of the page, so you can find the original posts by scrolling down or using the links on the right. To post login is nftrain and password is nietzsch; from there you can create a new post. Make sure to sign your name at the bottom of each post, "republish" the blog, and logout when you're done.

Saturday, June 10, 2006

Keeping Tabs

It might be simplest to just have a thread at the top of the page that marks people's work in the comments section. So, whenever you workout or do anything to help the team over the summer, just add a new comment to this thread. Let's hear it!

98 Comments:

Anonymous Anonymous said...

BVH did a track workout - see it under track workouts. I just got back from the weight room, did the weight workout, core workout and added some plyos at the end (star jumps, quick feet, slalom jumps).
-Jody-

2:17 PM

 
Anonymous Anonymous said...

I hope I'm not the only one working out -
gym yesterday, less intense than usual due to some nagging injuries. Did the lift routine and then swam a bit. Swimming is a phenomenal workout - low impact of course - and it takes you out of your comfort zone in terms of muscles and movements. Highly recommended.
-Jody-

4:46 PM

 
Anonymous Seth said...

Here is the Sockeye workout from this week. Not too much in the way of cardio conditioning, but the plyos are great for increasing speed and jumping and preventing injury:

*Speed Endurance
- 40yard sprint, rest 12 seconds.
Repeat.
8 reps at maximum sprint.

*rest 3 minutes.

*300yard 80% sprint

*rest 3 minutes.

*300yard 80% sprint

*rest 3 minutes.

*Conditioning
- Bent-leg bicycles 2x16

*Plyos: Phase 2
- Hurdle & stick 3x5
- Single-leg hurdle & stick 3x 5 per leg
- Lateral bounds 3x10

- 2-3-4-5s x8, alternate starting leg
- Turn and burns x4 each side

- Single-leg lowering 2x 8 per leg
- Single-leg low bridges 3x 20 sec per leg

12:11 PM

 
Anonymous Anonymous said...

Monday I did the worlds team conditioning workout with some of my buddies who are on the team. 1-2 mile warm-up jog around track. 6 X 200yard 80%. 4 x 100 90%.

Wednesday I did an upper body workout in the gym:
CHEST:
1)Chest press: 15 warm up and 8 heavy
2)Incline chest press: 8 heavy
3)Cable press: 8 heavy
4) Bench presses with free hand weights: 8 heavy

BACK:
1)Pull ups: 15 warm up with counter-weight assistance and then 8 without counter-weight.
2)Close grip pull down 8 heavy weight
3)Machine rows 8 heavy
4) one arm cable rows 8 heavy

SHOULDER:
1)Shoulder press 15 warm-up lighter weight and 8 heavy.
2)Dumbell shoulder flys 8 heavy
3)Anterior lifts (one arm at a time) 8 heavy.

BICEPS:
1)Seated bicep curl 15 warm-up and 8 heavy.
2)Cable curls 8 heavy
3)Straight bar curls 8 heavy

TRICEP:
1)Tricep press 15 warm-up and 8 heavy.
2)Dips 2X8 body weight
3)overhead rope press 8 heavy.

Some adivce about lifting:
1) always do a warm-up (lighter weight) set of reps for each muscle group before you increase the weight and challenge yourself. You should not be failing by the end of the warm-up reps.
2)Try and work the same muscles in different ways. For example don't just sit on a bench and do bicep curls until you can't anymore. Find different machines or other ways to work the same muscle.
3) If anyone has any questions about what some of the terminology/workout lingo just send me, one of the alumni, or someone else on the team who knows what they are doing an email and we can help you out.

-Phil

4:50 PM

 
Anonymous Anonymous said...

Oh yah and I have been going on cross-country type runs around the area that I live about 2-3 times a week. I usually run about 2-3 miles each time and make sure that part of the run has steep uphill, slightly uphill, level, and some slightly downhill portions. This is better than just running on a flat surface for a long peroid of time.

-Phil

4:55 PM

 
Anonymous Anonymous said...

I've been drinking a lot of beer, representing the team alcohol style. drugs too.

your welcome nf

-hunter

8:56 PM

 
Blogger BVH said...

lifting tuesday:
jumprope/warmup
4x4 push jerk
3x10 leg press/superset w/ 2x20 quad
3x8 incline dumbbell bench
3x8 lat pulldown
3x15 weighted calf raises
2x12 barbell bicep curl
2x12 dips
3x up-down wrist-rollers
abdominal/core circuit

track wednesday:
6 min fartlek (30 sec recovery-speed slowjog/30 sec fast run/30 sec 85% sprint/repeat)
4 min rest
400, 400, 400, 200 (90 sec rest inbetween)
4 min rest
200 (75 sec)
200 (90 sec)
400 (90 sec)
400 (90 sec)
200 (75 sec)
200
times: fartlek 6 min/about 1 mile; 77, 73, 72, 32; 32, 31, 80, jogged 2nd 400 w/ a cramp, 33, 33.

lifting today (thursday):
4x4 hang clean
3x8 bench split squat
3x10 incline bench press
3x8 reverse-grip bent-over cable row
2x10 upright row
2x12 dumbbel bicep curl
2x12 tricep pulldown
2x20 crossover hamstring curls (10 each side)
2x15 calf press (leg-press machine)
abdominal circuit

2:56 PM

 
Anonymous Anonymous said...

Way to win the party for us Hunter!
WE ALWAYS WIN THE PARTY. Can Lucus top that?
-Phil

12:08 PM

 
Anonymous Anonymous said...

sunday through tuesday I took part in an Orcas Island workout involving a few liters of wine, a little over a dozen joints, a pack or two of cigarettes, freebase cocaine, and muscle relaxants. oh yea, also i'm starting to run 2-3 miles a couple times a week in addition to playing summer league whenever my bitchass work lets me.
-luke-ass

11:34 PM

 
Anonymous Anonymous said...

6/15 Thursday I threw a disc around in the park for 1 1/2 hours with a friend. We worked on short and long throws and also cuts/runs.

6/17 Saturday I ran 2 miles on a tred mill with varying speeds (walk, fast-walk, jog, run, hard run).

6/18 Sunday (father's day) I did the same upper body workout at the gym that I have already posted above.

More guys should be posting! It seems like either we are not doing anything or just not posting. In either case start up as soon as you can and post what you do.

-Phil

2:46 PM

 
Anonymous Anonymous said...

Played goaltimate last night. Threw four two-pointers. Solid!
-Jody-

6:20 PM

 
Anonymous Anonymous said...

threw at the park yesterday for a couple of hours.
-Phil

11:51 AM

 
Anonymous Anonymous said...

threw at the park yesterday for a couple of hours.
-Phil

11:51 AM

 
Anonymous Anonymous said...

I spent the first month of summer resting 4 chronic injuries that I have developed and therefore haven't been able to train too hard. Summer is really the only time that there is to rest injuries except for part of november and december because we have the fall season, winter training, and the spring season.

Anyway...

I'm going to be starting a routine that involves track workouts, lifting, plyos, and distance. I am also going to be playing on a club team and in two summer leagues (one of which is a rec league.)


This blog is a really good idea and I hope that more people will post.

-nags

5:41 PM

 
Anonymous Anonymous said...

Also, threw for a couple hours in the park and played soccer for an hour.

-Nags

5:42 PM

 
Anonymous Anonymous said...

I lifted 3 times this last week in the gym and threw at the beach (ran into Seth) or in the park at least every other day. Basically I try and lift 3 times a week and run/throw atleast three times a week.
-Phil

10:17 AM

 
Anonymous Anonymous said...

Played in summer league. We killed the other team. Lifting starts tomorrow.

-Nags

6:39 PM

 
Anonymous Anonymous said...

Played in a 30-team coed ultimate tournament. It was a big party tournament that had some very good and very bad teams. Our team took 8th, losing to the first seed in A-quarters.

Also, I lifted today.

-Karl Nags

3:30 PM

 
Anonymous Anonymous said...

Played in Potlach (the largest coed tournament in the world) this past weekend with Jody and BVH. We made it to the A pool and lost to the team that won the whole tournament by two points.
-Phil

9:18 AM

 
Anonymous Anonymous said...

That's impressive. I want to see someone else top that one!

-Karl

3:33 PM

 
Anonymous Anonymous said...

Potlach with BVH, Phil and future factorian Gus was the shit.

From the looks of this blog, with Phil and Nags working hard, and the ocassional drunked heckle from Hunter and Luke, there's no stopping NF next year.

Seriously - there are other people on the team, right?
-Jody-

11:27 AM

 
Anonymous Anonymous said...

I fucking injured my foot playing in summer league when I caught it in the endzone and landed and someone came down with all their weight on my foot. I am probably going to be going to the doctor. I'm worried that I tore a tendon or two. Hopefully it is just a bruise.

That's my contribution for the week.

-Karl

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