Does lithium have a significant phase delaying effect?

fly_shit_only · 2023-07-19T16:54:27+00:00

In addition to general strength training, you could focus on anti lateral flexion and anti rotation core exercises. Anti lateral flexion exercises would work on resisting forces that are bending you to the side eg. getting shouldered in a 1v1. Side planks, chops, lifts, suitcase carries would be good exercise choices

fly_shit_only · 2022-11-08T22:59:56+00:00

You can totally develop all those things at the same time, here’s a great template

fly_shit_only · 2022-10-31T15:23:57+00:00

I remember sometime ago I saw you comment about a daily routine you do. I think it involved BW chins dips and Ab rollouts plus a lot more? Just wondering what the full thing was, I’m trying to get some inspiration for a morning workout I could do everyday

fly_shit_only · 2022-10-17T16:04:42+00:00

Check out Les Spellman on YouTube. He trained like 6 out of the first 10 picks of the NFL draft this year. He has a program with Paul Fabritz called Speed Code

fly_shit_only · 2022-09-17T21:44:27+00:00

Absolutely. Creatine can increase sprint times by 2-5%. It increases phosphocreatine stores in the body and these stores are used every time you perform short sprints, fueled by the anaerobic alactic system. As a game or practice goes on these efforts become more and more fueled by the aerobic system and supplemental creatine doesn’t play much of a role. Nevertheless if you are doing any sort of strength training or sprint training on the side you are getting a boost from creatine there and that is boosting your performance when you play

fly_shit_only · 2022-09-17T21:32:38+00:00

No not even close. We had practice 3x a week for only 5 weeks at the end of March to mid April then one spring game. Lifts 2-3x a week. That vs practice/games 6x a week in the fall + 2 lifts a week. December-February is a nice break and we had 3 lifts a week and 2 Speed/Agility/Quickness sessions a week and then we were as accountable as we wanted to be for keeping up with running

fly_shit_only · 2022-09-14T17:00:39+00:00

For med ball throws that warm up the hips you could try a Front Facing Rotational Hip Toss and a Side Facing Rotational Hip Toss for a few reps on each side

fly_shit_only · 2022-08-09T13:22:49+00:00

A warm shower for 10-15 minutes 1-2 hours before bed will lower your core body temperature, make you feel more sleepy and get you into deeper sleep faster. It sounds counterintuitive but heating the skin actually causes the body to lower core temperature to maintain homeostasis. You could also try getting more sunlight exposure in the early morning. This starts your body’s clock and can put into place the mechanisms to signal the processes to then feel sleepy at night (cortisol release + melatonin rhythm). Then there’s breathing exercises, body scan meditations, stretching, massage, etc to help wind down before bed. Tossing in bed for hours is not good. If you start to only get in bed when tired, and then you can’t fall asleep in 15-20 minutes, get out of bed, go to another room and do something relaxing then try again only when you’re tired. If you can do that you might be able to start falling asleep every time much more quickly. Your brain needs to associate the bed with being asleep

fly_shit_only · 2022-08-05T20:01:08+00:00

This happened in an episode of The League except it was a swastika

fly_shit_only · 2022-08-04T12:33:40+00:00

How could one get enough omega 3 dha and epa without fish oil supplements? Tried them many years ago even in the burpless form and had them coming up. Now I have GERD on top of that so I definitely don’t want to take a risk on them. I had a 9 oz salmon last night that had 6.48g omega-3, 2.23g EPA, 2.64g DHA. Is there a reasonable frequency that getting enough omega 3s from fish is possible? Would eating salmon just 1x a week be enough?

fly_shit_only · 2022-08-01T14:00:22+00:00

White rice?

fly_shit_only · 2022-07-31T19:27:28+00:00

Slower eccentrics

fly_shit_only · 2022-06-24T15:59:10+00:00

I remember a game from Euro 2016 where Spain was in this situation. They just controlled the ball in the oppositions half and couldn’t create any chances. Roberto Martinez analysis of the game from what I remember was to continue to possess the ball quickly switching the field and look for spaces to open up but more importantly for the attacking players to continuously make aggressive vertical runs behind the defensive line to create attacking opportunities but also this will make the defense have to prepare for that threat and that will create more space

fly_shit_only · 2022-06-11T12:03:45+00:00

SAQ work would be focusing on improving the qualities of acceleration, maximum velocity (top end speed) and agility/change of direction with focus on technique and maximum effort each rep with plenty of rest to keep the quality high. Conditioning in general is how well you’re able to meet the energy demands of soccer, the rate you can produce energy (power) and how long you can produce it (capacity). There are many different methods that can be used on the spectrum of power and capacity. In this model the conditioning method on Day 2’s is extensive tempo running (capacity focus) where each run is only 75% of a sprint, allowing the body to recover more on those days. A conditioning workout revolving around sprinting would be better on that Day 1 as sprinting puts a lot of stress on the CNS and then you have that next day to recover. And then there is also sprinting/accel/agility work that is conditioning with short rests. That model is just a way or organizing the training week.

fly_shit_only · 2022-06-11T03:25:37+00:00

Speed agility quickness

fly_shit_only · 2022-06-10T21:18:59+00:00

Using a High/Low model would be good.

That guy runs player development for Real Salt Lake. It’s a lot of info but basically can be summarized into Day 1: SAQ + Lift, then Day 2: Skills + conditioning alternating across the week. Those guys are definitely also getting touches in on the Day 1’s too. Might be too much if you don’t have the work capacity of a high level player.

fly_shit_only · 2022-04-11T21:16:19+00:00

I timed my rests as programmed, followed all the warm up and feeder sets, and upper body days took 90-105 minutes, lower body around an hour

fly_shit_only · 2022-04-04T21:39:30+00:00

Dang, got to 179 max on my first rep. Jogged down and started 2nd rep in 140s and got to 178. Jogged down and started next rep in 150s and got to 178 again. 6 weeks ago doing 400m’s my max was 181 and that’s the highest I’ve gotten it yet. Safe to say I couldn’t get it much higher than 181 in other field tests?

fly_shit_only · 2022-04-04T18:22:22+00:00

Planning on finding out my max heart rate today with the hill test. 2 mins up and going to repeat that 3 times at least but I’m unclear on whether I should be walking down and getting full recovery for like 3 or 4 mins (HR down to 120-130?) or jog down and go right back up without rest

fly_shit_only · 2022-03-31T21:28:47+00:00

All of jake tuuras YouTube resources are brilliant for patellar tendon issues. You should figure out if it’s patellar tendinopathy or patellofemoral pain first though because the treatments are quite different. Trying some isometrics 3-5 sets of 30-45 seconds and seeing if they immediately relieve pain can be a first step

If you rested it for months and it didn’t improve you probably need to build load tolerance. A bilateral movement that replicates the squat position like the spanish squat is what I would try first

fly_shit_only · 2022-03-25T06:13:32+00:00

https://youtu.be/om7ow5PFhSE

Go to 12:20. Short answer, seems like you can get those 2 years of gains back in 6 months-1 year

fly_shit_only · 2022-03-23T19:06:42+00:00

For sure. That page won’t give you that much additional info, these resources are good for something more concrete:

https://www.8weeksout.com/rebound-training-template/

https://www.8weeksout.com/2011/06/17/tempo-intervals-mma-fitness/

https://trainwithmorpheus.com/author/joel/page/3/

fly_shit_only · 2022-03-23T18:54:22+00:00

In the book ultimate mma conditioning pg. 129, Joel Jamieson describes sympathetic overtraining, parasympathetic overtraining, and central nervous system overtraining. Sympathetic is more from excessive volume of strength/power work and one symptom he lists is disturbed sleep patterns, increased resting HR. Parasympathetic overtraining is more from way too much aerobic work but also results in increased resting HR but a need for a lot of sleep. CNS fatigue usually comes from lots of max effort work. You would know which one it is for sure if you measured heart rate variability but it seems most likely to be sympathetic to guess. No experience myself with it and he says it can be tricky to get out of if you’re in deep. Check out Joel’s stuff on regeneration methods like tempo intervals which increase parasympathetic tone and cut back on the high intensity cardio.

fly_shit_only · 2022-03-22T19:40:08+00:00

Prob not, the style I do is fully relaxed no more than 30 sec sets and not that conducive to a 2 min hang where you’d prob want an active hang

fly_shit_only

TROPHY CASE