AdHoc Deep Breathing / Various Background Noise Activity Training

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81

There was this oddball roofing contractor whom roofed by himself. He’d drink 1teaspoon of baking soda with 1cup water in the morning right before he’d haul/run 50-70 shingle packs(80lbs bundles-20shingles per bundle)up the ladder by himself, in 30-45minutes. He said it reduced the lactic acid buildup in his quads and back.

He’d literally run up the ladder with the 80lbs on one shoulder, and he’d always switch to the other shoulder as well to balance out the damage he claimed he was doing to his back, by carrying offload/offbalance weight up a ladder.

Dude also smoked up(cannabis), and claimed he could make an oil from cannabis and everclear alcohol, that would cure any so called disease known to man. This last claim i politely reated “oh okay, do you need a roofers helper?”
Claimed he was related to a fella named weebo ludwig, and that his family was getting cancer from living near drilling sites(alberta natural resources). Also said he rubbed the oil on his skin cancer and it went away.

82

From what I have seen with bicarb he could have been on the money.

There have been claims on the news that cannibus oil works wonders with epelopsy. I gathered it was sourced using a rice cooker.

Clear alcohol and mary goanna oil mixed would cause havic on the road.

83

July 13, 2014(sunday)

Sprints/Strides(Highway concrete slight incline)
warmup: 4x10m(bent limb shuffle crawl), 4x(5reps pushups/6reps dumbbell rows), 3x(20-30secs jump rope skip double foot contacts), 2x(8reps per leg-stepups to flatfoot w/HK dorsi), 2x(8reps per leg-stepups to forefoot w/HK dorsi), 2x(5reps bench press slight incline 170lbs); reps/sets at 0:00, 1:00, 2:00, 3:00, 4:30, 6:00, 7:30, 9:00, 20:00, 21:00, 22:00, 23:30, 25:00, 26:30, 28:00, 30:00, 32:00mins.

3x10m(high knee for frequency-no activel dorsiflex), 3x10m(straight leg run), 3x30m(backpedal jog); reps at 41:00, 42:00, 43:00, 47:00, 48:00, 49:00, 55:00, 56:00, 57:00mins.

3x2.90m(stride 3pt accel)(1.45m rate x2); reps at 1:03:00, 1:04:00, 1:05:00mins.
3x9m(stride 3pt accel)(1.45m rate x2); reps at 1:12:00, 1:14:00, 1:16:00mins.
3x9.45m(stride 3pt accel)(1.50m rate x2)(pass 9.45m at 7contacts); reps at 1:24:00, 1:26:00, 1:28:00mins.

-total forefoot volume: 215m

July 14, 2014(Monday)

General/Labour(roofers helper-2 hours)

tore off approximately 18bundles of asphalt shingles, using a roofing shovel, using one hand(but was sure to switch hands every10minutes or so. Offered more roofing assistance, to the contractor but all he needed from me as helper, was to strip the deteriorated shingles off. In the past it’d take me about 45-60minutes to strip off half a roof of shingles(25-35bundles), so not sure why it took me 2 hours to strip off 18bundles, age may be playing a role lol. Also, since the demolition, or stripping is all I did for this day(no followup 6-8hours of actually installing new shingles), me hands were sore the following day. Whereas, when stripping full roofs and following up with a couple days of installing the shingles, I had never ever had sore hands(maybe something to do with stress hormones driving ‘chi tendon strength/reparation/renovation’ to ligaments and tendons of hands(lol pretty sure its something like that).

July 16, 2014(Wednesday)

Sprints/Strides(grass slight incline)

3x(1x120m(stride walk-into easy easy accel), 1x60m(stride skip-into easy easy accel)(decline/downhill)); reps at 0:00, 2:00, 3:00, 5:00, 6:00, 8:00mins
2x20m(Askip), 3x20m(Bskip); reps at 10:00, 11:00, 12:00, 13:00, 14:00mins
2x10/50m(HK dorsi/stride accel); reps at 16:00, 18:00mins
3x120m(stride stand accel); reps at 26:30, 30:00, 33:30mins.

-total forefoot volume: 1120m

session2(quick session):

General/Bodyweights/Movements

circuit(each exercise continuous after next): reptile crawl(spider man style), pushups(dumbbell grips), atg forefoot squat, rows(bent straight leg stagger stance), 1/2 squats- 3sets X 10m, 12pushes, 12squats, 12pulls, 15squats; each circuit set begins at 0:00, 5:00, 10:00mins.
static stretching: 20minutes, 2-6sec.holds.

84

July 19, 2014(Saturday)

Sprints/Strides(grass slight incline)(quick session to gage the heat and niggling Achilles/soleus complexes)

4x(1x120m(stride walk-in easy easy accel), 1x120m(stride skip-in easy easy accel)(decline/downhill)), 2x20m(Askip), 3x20m(Bskip); reps/runs at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 15:00, 16:00, 17:00, 18:00, 19:00mins.

-total forefoot volume: 1060m

session 2: 5hours later
Sprints/strides(Concrete Smooth asphalt slight incline)(nike Pegasus runners w/extra sole for additional 3-4mm padding)

4x60m(stride skip-into accel), 3x30m(backpedal run), 2x10m(walking toe/ground touches), 2x10swings(lateral leg swings); rep/runs at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:30, 10:30, 11:30, 13:00, 14:00mins.

1x60m(stride stand accel)(1.30m rate x2), 1x90m(stride stand accel)(1.30m rate x2), 1x120m(stride stand accel)(1.30m rate x2); reps/runs at 18:00, 21:00, 25:00mins.

1x240m(stride stand accel)(1.30m rate x2); rep at 40:00mins.

-went to rubberized illuminati track lol
1x200m(stride stand accel)(1.30m rate x2)(120bend-80straight), 1x150m(stride stand accel)(1.30m rate x2)(70bend-80straight), 1x100m(stride stand accel)(1.30m rate x2)(20bend-80straight); reps at 1:08:00, 1:24:00, 1:40:00mins.

-total forefoot volume(session 2) :1290m

July 20, 2014(sunday)

General/weight(quick session)

Bench press slight incline(170lbs)- 2x4reps
Bent over rows(stagger stance)- 2x7reps(40lb.dumbs)

July 21, 2014(Monday)

Sprints/strides(grass slight incline)
3x15m(bent limb shuffle crawl), 2x15m(backward crawl), 3x30m(backpedal run), 2x20m(Askip), 2x20m(Bskip), 2x20m(High Knee), 2x20m(straight leg run), 2x10/20m(Askip/stride accel), 2x15/20m(Bskip/stride accel), walking toe touches scattered in warmup 5x10m; reps at 0:00, 1:00, 2:00, 3:00, 4:00, 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, 13:00, 14:00, 15:00, 16:00, 17:00, 24:30, 26:00, 27:30, 30:30mins.

1x11m(stride stand accel)(1.45m rate x3)(9.00-11.00m rate x1)(pass 11.00m at 8contacts), 2x11m(stride 3pt accel)(1.45m rate x3)(9.00-11.00m rate x1)(pass 11.00m at 8contacts); reps/runs at 40:30, 42:00, 43:30mins.

2x13.1m(stride 3pt accel)(1.45m rate x3)(9.00-13.10m 2.00, 2.10m rates)(pass 13.10m at 9contacts), 2x15.3m(stride 3pt accel)(1.45m rate x3)(9.00-15.30m 2.00, 2.10, 2.20m rates)(pass 15.30m at 10contacts); reps at 51:30, 53:30, 56:00, 1:02:30mins.

1x17.4m(stride 3pt accel)(1.45m rate x3)(9.00-17.40m 2.00, 2.10, 2.20, 2.10m rates)(pass 17.40m at 11contacts); rep at 1:05:30mins.

2x22.1m(stride 3pt accel)(1.45m rate x3)(9.00-13.10m 2.00, 2.10m rates)(20.00-22.10m 2.10m rate)(pass 22.10m at 14contacts); reps at 1:13:30, 1:15:00mins.

2x30m(stride 3pt accel)(1.45m rate x3)(9.00-13.10m 2.00, 2.10m rates)(20.00-24.30m 2.10, 2.20m rates)(pass 24.30m at 15contacts); reps at 1:24:30, 1:27:00mins.

-total forefoot volume: 502m

quick session 2:
General/weights

Bench press slight incline(170lbs)- 2x8reps
Bent Over rows(stagger stance)- 2x8reps
Alt. Dumbbell Curls(40lb.dumbs)-2x9reps(each arm)

Static stretching- 4-6sec. holds 10minutes total

85

July 25, 2014(Friday)

Sprints/strides(grass slight incline)

4x(1x120m(stride walk-in easy easy accel), 1x60m(stride skip-in easy easy accel)(decline)); runs at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30mins
3x10m(bent limb shuffle crawl), 2x10m(backward crawl), 3x30m(backpedal jog); reps at 16:30, 17:30, 18:30, 19:30, 20:30, 21:30, 22:30, 23:30mins.

1x120m(stride stand accel), 1x80m(stride 3pt accel), 1x60m(stride 3pt accel), 1x120m(stride 3pt accel); runs at 28:30, 31:00, 34:00, 42:30mins.

-total forefoot volume: 1100m

July 26, 2014(Saturday)

General/Pool Tempo
-no details recorded

July 27, 2014(sunday)

General/Bodyweights

pullups(overhand)- 4x5reps at 0:00, 1:00, 2:00, 3:00
pullups(hammer underhand)- 5x5reps at 8:00, 9:00, 10:00, 11:00, 12:00
dips(fat bar grip)- 4x7reps at 30:00, 31:00, 32:00, 33:00mins

session2:
Sprints/strides(grass slight incline)

3x10m(bent limb shuffle crawl), 2x10m(backward crawl), 2x(1x80m(stride skip-into easy accel), 1x60m(stride skip-into easy accel)(decline)), 3x30m(backward sprint-forefoot no heel touch), 2x20m(Askip), 2x20m(Bskip), 2x60m(stride skip-into accel); reps at 0:00, 1:00, 2:00, 3:00, 4:00, 5:30, 7:00, 8:30, 10:00, 12:00, 13:00, 14:00, 15:00, 16:00, 17:00, 18:00, 19:00, 20:00, 22:00, 23:30mins.

1x80m(stride stand accel), 1x60m(stride 3pt accel), 1x40m(stride 3pt accel); runs at 34:00, 36:30, 39:00mins.

1x50m(stride stand accel)(1.45m rate x2)(9.00m mark, pass at 7contacts), 1x40m(stride 3pt accel)(1.45m rate x2)(9.00m mark, pass at 7contacts), 1x30m(stride 3pt accel)(1.45m rate x2)(9.00m mark, pass at 7contacts); runs at 1:01:00, 1:03:30, 1:06:00mins.

3x20m(stride 3pt accel)(1.45m rate x2)(9.00-13.00m 2.00m rate x2)(pass 13.00m in 9contacts); runs at 1:18:30, 1:20:30, 1:23:00mins.

1x30m(stride 3pt accel)(1.45m rate x2)(9.00-13.00m 2.00m rate x2)(pass 13.00m in 9contacts), 1x40m(stride 3pt accel)(1.45m rate x2)(9.00-13.00m 2.00m rate x2)(pass 13.00m in 9contacts); runs at 1:31:30, 1:34:00mins.

-total forefoot volume: 940m

July 29, 2014(Tuesday)

General/Bodyweights

circuit(each exercise continuous after other): pushups(deck edge grip), atg squats(8reps feet straight ahead, 8reps feet turned out), stiff bent leg dumbbell rows(40lb.dumbs), atg forefoot squat(6reps feet straight ahead, 6reps feet turned out), bent limb shuffle crawl- 3x8presses, 16squats, 10pulls, 12squats, 10metre crawl; sets begin at 0:00, 5:00, 10:00mins.
half squat- 2x20reps at17:30, 20:00mins.
side lunge- 2X7reps(each leg) at 22:30, 25:00mins
stepups to flatfoot w/high knee dorsiflex- 2x10reps(each leg) at 27:30, 30:00mins
stepups to forefoot w/high knee dorsiflex- 2x10reps(each leg) at 32:30, 35:00mins

July 31, 2014(Thursday)

sprints/strides(grass slight incline)
3x10m(bent limb shuffle crawl), 2x10m(backward crawl), 4x60m(stride skip-into accel), 3x30m(backward sprint), 2x20m(Askip), 2x20m(Bskip), 2x60m(stride stand accel); reps at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 7:30, 9:00, 10:30, 12:00, 13:00, 14:00, 16:00, 17:00, 18:00, 19:00, 22:30, 24:00mins.

1x80m(stride stand accel)(1.45m rate x2)(9.00m mark pass at 7 contacts), 1x60m(stride 3pt accel)(1.45m rate x2)(9.00m mark pass at 7contacts), 1x40m(stride 3pt accel)(1.45m rate x2)(9.00m mark pass at 7contacts); runs at 38:00, 40:30, 43:00mins.

2x20m(stride 3pt accel)(1.45m rate x2)(9.00-13.00m 2.00m rate x2)(pass 13.00m at 9contacts), 1x30m(stride 3pt accel)(1.45m rate x2)(9.00-13.00m 2.00m rate x2)(pass 13.00m at 9contacts); runs at 1:07:00, 1:09:30, 1:12:30mins.

1x30m(stride 3pt accel)(1.45m rate x2)(9.00-13.00m 2.00m rate x2)(pass 13.00m at 9contacts), 1x40m(stride 3pt accel)(1.45m rate x2)(9.00-13.00m 2.00m rate x2)(pass 13.00m at 9contacts); runs at 1:24:00, 1:27:00mins.

1x50m(stride 3pt accel)(1.45m rate x2)(9.00-11.00m 2.00m rate x1)(pass 11.00m at 8contacts), 1x60m(stride 3pt accel)(1.45m rate x2)(9.00-11.00m 2.00m rate x1)(pass 11.00m at 8contacts): runs at 1:42:00, 1:46:00mins.

1x80m(stride 3pt accel)(1.45m rate x2)(9.00-11.00m 2.00m rate x1)(pass 11.00m at 8contacts); rep at 2:00:00mins.

-total forefoot volume: 1040m

General/weights

bench press slight incline(170lbs.)-2x7reps
dumbbell slight incline press(various paths-40lb dumbs)-2x15reps
alternating dumbbell curls(boxing stagger stance-40lb dumbs)-2x10reps
bent over rows(slight knee bend stagger stance 3 reps left leg ahead, 4 reps right leg ahead)- 2x7reps

86

The price of gold- http://www.youtube.com/watch?v=8XnQyI3Mgbc

-its a video on swedish world class athletes, mainly jumpers and multieventers, and injuries they’ve sustained.

87

http://www.youtube.com/watch?v=dP01N8MSijM

-alex ariza, former team pacquiao strength and conditioning on pacquiao/mayweather fight never happening.

http://www.youtube.com/watch?v=2AtdMFBdcCk

-again, alex ariza, on old school training techniques vs science, im assuming mainly in regards to nutrition intake leading up to the weigh-ins and fight time.

88

Tyson gay rome2013 9.79- http://www.youtube.com/watch?v=ouzQ26oEhzE

-at 3:05minutes, commentator must of wanted to see tyson get a 9.65, since said with warmer temperature and better start he’d get that.

89

http://www.hangthebankers.com/cannabis-oil-helping-treat-multiple-diseases/

-its an article on cannabis oil as a treatment for multiple auto-immune diseases.
-lol at the site address.

90

Asafa powell 30m- http://www.youtube.com/watch?v=sx_Qtwu5p88

Asafa powell start- http://www.youtube.com/watch?v=bzvSU6MHPFg

Asafa powell start front on shot- http://www.youtube.com/watch?v=te4nxN0eRcs

91

Aug.3,2014(sun.)

Sprints/strides(highway road surface incline)

Session 1warmup: 3x10m(bent limb shuffle crawl), 2x10m(backward crawl), 6x20m(side shuffle), 6x20m(carioca)

Session 2(90minutes later): 2x60m(stride skip-in accel), 1x40m(stride skip-in accel), 2x20m(Askip), 2x20m(Bskip), 2x20m(HK), 2x20m(SLR),
1x11m(stride stand accel)(1.45m rate x2)(9.00-11.00m 2.00m rate), 1x11m(stride 3pt accel)(1.45m rate x2)(9.00-11.00m 2.00m rate); reps at 0:00, 1:30, 3:00, 4:00, 5:00, 6:00, 7:00, 8:00, 9:00, 10:00, 11:00, 14:00, 15:30mins of session.

-1x13.1m(stride stand accel)(1.45m rate x2)(9.00-13.10m 2.00, 2.10m rate), 1x13.1m
(stride 3pt accel)(1.45m rate x2)(9.00-13.1m 2.00, 2.10m rate); reps at 20:00, 21:30mins

-2x20m(stride 3pt accel)(1.45m rate x2)(9.45-15.80m 2.10, 2.10, 2.15m rates); reps at 29:00, 31:00mins.

-total forefoot volume: 409m

Aug.4,2014(mon.)

Weights(quick session)
-bench press incline(180lbs.)-2x3reps

Aug.5,2014(tues.)

Weights(quick session)
-bench press incline(180lbs.)-1x6,1x5reps

session2: Bodyweights
-4x30m strides(driveway)(2x flatfoot pronate, 2x
forefoot strike)
-stepups to flatfoot w/HK dorsiflex-2x8reps
-stepups to forefoot w/HK dorsiflex-2x8reps

92

Aug.6,2014(wed.)

Sprints/strides(grass slight incline)

Session1: 4x(60m decline, 80m incline)(stride walk-in accel); reps at 0:00, 1:30, 3:00, 4:30, 6:30, 8:00, 9:30, 11:00mins

2x20m(Askip), 3x20m(Bskip), 1x60m(stride skip-in accel), 1x80m(stride stand accel), 1x80m(stride stand accel), 1x120m(stride stand accel), 1x90m(stride stand accel); reps at 18:00, 19:00, 23:00, 24:00, 25:00, 29:00, 31:00, 42:00, 45:00
, 52:00mins.

Session 2(3hours later): (concrete asphalt highway slight incline)
-3x50m(stride skip-in accel), 2x20m(Askip),
2x20m(Bskip), 1x60m(stride stand accel)(1.45m rate x2), 1x50m(stride 3pt accel)(1.45m rate x2), 1x40m(stride 3pt accel)(1.45m rate x2); reps at 0:00, 1:30, 3:00, 4:30, 5:30, 6:30, 7:30, 9:00, 10:30, 16:00mins

-1x40m, 2x50m, 3x60m (all 6 runs)(stride 3pt accel)(1.45m rate x2); reps at 25:30, 34:30,
43:30, 54:00, 1:05:00, 1:17:00mins.

-total forefoot volume: 1790m(session1-1090m; session2-700m)

-session2(continued): bodyweights(supplementary/warmup pre static stretching)

Bench press incline(180lbs)-1x4, 1x6; reps at
1:40:00, 1:44:00mins.
half squats- 4x20reps; reps at 1:45:00, 1:46:30, 1:48:00, 1:49:30mins.
Stiff bent leg rows- 2x10; reps at 1:51:00, 1:53:00
Alt. curls-2x10; reps at 1:55:00, 1:57:00
ATG squats duck foot stance-2x20reps; 1:58:30, 2:00:00
ATG squats pidgeon foot stance-2x20reps; 2:01:30, 2:03:00

Static stretching- 4-10sec.holds(8-10 stretches)(hips, back, quads, calves, achilles)

Session notes: ive done longer holds in past post workout(sprinting, ice hockey, 8-10hour construction labor), for holds of 10-30secs and was attaining some ‘DOMS’, so keep my stretch holds capped at 10secs.

93

Aug.8,2014(fri)

Sprints/strides(grass slight incline)

-3x10m(bent limb shuffle crawl), 2x10m(backward crawl), 1x90m(stride walk-in easy accel), 1x60m(stride walk-in easy accel)(decline), 1x90m(stride walk-in easy accel), 1x60m(stride skip-in easy accel)(decline), 4x30m(backward sprint); reps at 0:00, 1:00, 2:00, 3:00, 4:00, 6:00, 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, 13:00

-3x(60m decline, 90m incline)(stride skip-in easy accel), 2x(80m decline, 120m incline)(stride skip-in easy accel); reps at 19:00, 20:00, 21:00, 22:00, 23:00, 24:00, 26:00, 27:30, 29:00, 30:30mins

-total forefoot volume: 1220m

94

Aug.10,2014(sun.)

Sprints/strides(rubber flat track)

3x10m(bent limb shuffle crawl), 2x10m(backward crawl), 3x10m(VMO hops), 2x20m(Askip), 2x20m(Bskip), 2x20m(HK), 2x20m(SLR), 2x10/20m(Askip/stride accel), 1x15/20m(Bskip/stride accel); reps at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 5:30, 6:30, 7:30, 8:30, 10:00, 11:00, 19:00, 20:00, 21:00, 22:00, 25:30, 27:00, 29:00mins

-2x15/20m(Bskip/stride accel), 1x9m(stride stand accel)(1.45m rate x3)(get 9.00m in 7contacts), 2x9m(stride 3pt accel)(1.45m rate x3)(get 9.00m in 7 contacts); reps at 32:30, 34:00, 45:00, 46:30, 48:00mins

-1x9.5m(stride stand accel)(1.5m rate x3)(get 9.5m in 7contacts), 2x9.5m(stride 3pt accel)(1.5m rate x3)(get 9.5m in 7contacts); reps at 59:00, 1:01:00, 1:03:00mins

-had to leave session to pick up family

-session resumed: 2x4.5m(stride 3pt accel)(1.5m
rate x3), 2x11.6m(stride 3pt accel)(1.50m rate x3)(9.50-11.60m 2.10m rate)(get to 11.60m in 8contacts); reps at 1:54:00, 1:55:00, 1:58:00, 2:00:00mins

-2x20m(stride 3pt accel)(1.5m rate x3)(9.50-13.70m 2.10m rate x2)(pass 13.70m at 9contacts), 2x20m(stride 3pt accel)(1.5m rate x3)(9.50-11.60m 2.10m rate)(pass 11.60m in 8contacts); reps at 2:10:00, 2:13:00, 2:18:00, 2:20:00mins

-2x50m(stride 3pt accel)(1.5m rate x3)(pass 11.60m in 8contacts); reps at 2:29:00, 2:35:00mins

-total forefoot volume: 593m

95

Aug.16,2014(sat.)

Sprints/strides(highway concrete surface slight incline)

-1x150m(stride walk-in easy accel), 1x60m(stride skip-in easy accel)(decline), 1x120m(stride walk-in easy accel), 1x60m(stride skip-in easy accel)(decline), 1x90m(stride walk-in easy accel), 1x60m(stride walk-in easy accel)(decline); reps at 0:00, 2:00, 3:00, 5:00, 6:00, 8:00mins.

-2x20m(Askip), 2x20m(Bskip), 1x60m(stride skip-in easy accel), 1x120m(stride skip-in easy accel), 1x150m(stride skip-in easy accel); reps at 15:00, 16:30, 18:00, 19:30, 21:30, 23:30, 26:30mins

-2x180m(stride stand accel)(1.3m rate x2); reps at 31:30, 36:30mins

-total forefoot volume: 1310m

96

Aug.19,2014(tues.)

Sprints/strides(grass flat)

-1x60m(stride skip-in easy accel), 1x90m(stride walk-in easy accel), 1x60m(stride skip-in easy accel), 1x90m(stride walk-in easy accel), 1x30m(stride stand accel), 1x60m(stride skip-in easy accel), 1x30m(stride stand accel), 1x60m(stride skip-in easy accel); reps at 0:00, 1:00, 2:00, 3:00, 5:00, 6:00, 7:00, 8:00mins.

-2x20m(Askip), 2x20m(Bskip), 2x60m(stride skip-in easy accel); reps at 10:00, 11:00, 12:00, 13:00, 28:00, 30:00mins

-had to leave grass field since it was a soccer game.

-session resumed on concrete asphalt running track(400m track)

-2x30m(stride skip-in accel), 1x4.5m(stride stand accel)(1.5m rate x3), 2x4.5m(stride 3pt accel)(1.5m rate x3); reps at 1:03:00, 1:04:00, 1:06:00, 1:08:00, 1:09:30mins

-1x11m(stride stand accel)(1.5m rate x3)(get
11m at 8contacts), 2x13m(stride 3pt accel)(1.5m rate x3)(get 13m in 9contacts), 1x15.1m(stride 3pt accel)(1.5m rate x3)(get 15.1m in 10contacts), 1x17.3m(stride 3pt accel)(1.5m rate x3)(get 17.3m in 11contacts); reps at 1:18:00, 1:19:30, 1:21:00, 1:24:00, 1:27:00mins.

-1x11.6m(stride 3pt accel)(1.5m rate x3)(get 11.6m at 8contacts), 1x13.7m(stride 3pt accel)(1.5m rate x3)(get 13.7m in 9contacts), 1x15.8m(stride 3pt accel)(1.5m rate x3)(get 15.8m in 10contacts), 1x17.9m(stride 3pt accel)(1.5m rate x3)(get 17.9m in 11contacts); reps at 1:44:00, 1:46:00, 1:49:00, 1:54:00

-3x20m(stride 3pt accel)(1.5m rate x3)(9.5-20.00 2.1m rate x5); reps at 2:08:00, 2:12:00, 2:18:00mins.

-session notes: regarding the stride length ‘monitors/markers’, which ive been calling ‘rate’, its pretty much a misnomer, which I believe is a justified misnomer at that. Basically, since in my mind when im running over these stride length monitors/marks im aiming to use a powerful as relaxed as possible frequency/rate.

97

http://www.youtube.com/watch?v=Qg8esKukmmo

-lebron james flexibility training for recovery

98

http://www.youtube.com/watch?v=KKlcTiPktSk

-a quick vid of the chicago blackhawks(nhl-ice hockey top pro league), and some of their pre and post skate/practice/game routines.
-patrick kane(chicagos top scorer), is one of the few to opt for some pre game mobility/rom, to shake out some lactic acid.
-alternatively john toews(another of chicagos top scorer and team captain), it appears does not opt for the mobilty work.
-john toews style of skating, mostly straight forward skating with only 1-2(maybe 3)crossovers at the most to react/change direction to the game situation, mean while pat kane style is more crossovers(4-5 at most), and seems to possess the puck longer than toews(thus having to crossover more.
-pat kane physique/torso limb ratios: apparent short torso with high inseam(long legs)
-john toews physique/torso limb ratios: apparent longer torso with average/possibly shorter legs.

-another former nhl top scorer(russian sniper ilya kovalchuk-atlanta thrashers, new jersey devils), also seemed to be getting alot of assisted mobility/rom work, in training videos i’d observed
back in 2007-2009.
-this ilya kovalchuk had some sick change of direction crossovers during his 2003-2005 years with atlanta, basically dominated any defender he came up against with 3-5continuous crossovers(left or right), and could wrist/snap shot goals from anywhere in offensive zone(alot of nice goals he whipped in from blue line area)
-then 2005-2010 his play slowly started to decline, it appeared as if he lost stability and stride extension for his straight forward striding(as if their was a disconnect somewhere in his back or maybe foot)
-perhaps his violent explosive crossovers wore down his back(si joint maybe???), however he was still a top scorer on his team, but seemed to lack stability/grit on defensive plays in defensive zone , as well as when controlling offensive plays carrying puck for 5+seconds.

99

Ilya kovalchuk pre skate stretch assisted massage routine lol- http://www.youtube.com/watch?v=l1J6vHdlE3M

-stretch/massage/shakeout at 0:45secs - 1:25secs

100

Flettotenko,
We don’t really know what the heck this guy is really doing for training or if he warmed up before he did this stretching or what he did?
Hockey players know how to play hockey but while I think the training has been improving I am not sure what to say about a sport where consuming massive quantities
of alcohol is part of their training methodology.