west of philly - bob

Frank_Sinatra · Post by **Frank_Sinatra** » 23 Nov 2009 15:21

[quote="Rieferman"]Therefore, my goal is to take tricks from each category and move them up the pile. So a â€œnever hit trickâ€

Rieferman · Post by **Rieferman** » 24 Nov 2009 06:24

a race/challenge would be fun.

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well, the list was really hard to work from, but it was a great practice last night.

Basically, I did 10 minute chunks of working on different things, until I'd played for 40 minutes. Ultimately, I want my practices to be 1 hour long each, but I'm being careful to build up so that I don't get injured again.

So, I did:
10 minutes of warmups which included all the "common" tricks that I do, as well as basic bops, tiltless, kicks.

10 minutes of incorporating tricks that I can do, but rarely actually use, into normal strings.

10 minutes working on some stuff that's just out of reach

5 minutes working on some restful unusual stuff that would be fun to have

5 minutes working on stuff that's pretty far out of reach right now

Highlights..
- none really, but here you go anyways
- rake is fun
- double over down is doable, hit a few of them
- neck stall to flipping it back up in the air off the back of your head to some other trick is fun
- whirling swirl strongside shouldn't be too bad to get solid. weakside... that's another story (i.e. I looked like I was having a medical spasm of some sort)
- hit a couple gyro butterflies on both sides. first times ever tried or hit.

overall, I was happy to have a way to stop the brain mash that prevents me from trying new stuff all the time. And the practice still felt pretty shreddy overall because I tend to work most hittable stuff into a string rather than just trying it over and over and over (I find that working a trick in a realistic way.. a string.. makes it more consistent later).

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tonight I'm shredding with brian.

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changes to the program going forward.

- I'm going to put all the tricks onto note cards. I'll have stacks based on how well I can do the tricks/how often I use them.

In the first 10 minutes, I'll pull several cards from the "common/very good at these tricks" pile.

In the next 10 minutes, I'll pull several cards from the "less common/needs improvement" pile

and so on, until I've filled up my practice.

I've really been enjoying tiltles/bops/kicks mixed in style of fooling around shred too. So, at end of each practice, I'll put on a song I like and just play out with whatever is fun.

later

Rieferman · Post by **Rieferman** » 25 Nov 2009 06:13

Oh hey, I just noticed Mathieu commented right at the end of the previous page. Thanks for stopping in

I get comments from the same 5 guys, so it's always fun to get a new perspective.

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Did my new practice last night. Holy cow that's a good workout. I think it's a coordination-improving style of playing. I say that because I can suddenly hit weakside eggbeater which was like brushing teeth lefty for me.

It's like that workout P90X where they tout the virtues of "muscle confusion".. basically, if you keep each muscle guessing with different types of exercise, they get stronger faster. Well, I'm thinking that coordination confusion (from randomly working various concepts, various difficulty levels, etc.) may make your body more coordinated faster. we'll see.

Anyways, I forget what I worked on, but I'll try to remember from now on.

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a couple more changes to the program (need some help on this part)

So, I'll basically have a few piles of notecards. Each notecard has a trick on it.

The piles of notecards are (the underlined portion is my short name for each pile):
- warmup stuff
- bread and butter stuff
- unusual tricks
- should own.. stuff that should be bread and butter if i'd focus on it more
- once hit... stuff I've only hit a couple times
- wish list.. stuff I've never hit

And I want to make one last pile of notecards, and this is where I need some help/ideas:
The last pile will be types of practices. All practice are to be under 1 hour long.

For example, a practice type would be:
10 minutes warmups (and I pick randomly through pile 1 to do my warmup)
10 minutes unusuals
20 minutes of should owns + bread and butter
10 minutes wish list
10 minutes warmups

The idea would be to have several practices that all work my game a different way. I randomly pick the type of practice, and then randomly pick tricks from piles to fit the practice type. Incorporate those tricks into runs, or work on them individually based on how close I am to being able to hit the trick.

What do you think of the approach?

Rieferman · Post by **Rieferman** » 26 Nov 2009 11:14

had a great practice last night using the new methods. what a fun way to practice. beyond a great workout that didn't feel like a grind in any way, i had about 4-5 firsts. did another practice today, emphasizing different piles as i talked about above. again, really fun, hard workout, and some new firsts again!

happy turkey day

Rieferman · Post by **Rieferman** » 27 Nov 2009 12:49

Rieferman · Post by **Rieferman** » 28 Nov 2009 19:01

ha ha, it's such radio silence here these days! my major OCD on full display in the pics above and still nothing

Everyone that's reading needs to start talking on the forum again. It's fucking fun to talk about all these things, even if it's the millionth time.

edit: and by "here" I mean modified in general. c'mon people, let's stop being so "cool" and aloof and start talking again.

anyways, I actually came on to say i'm super pumped to play at 11 a.m. tomorrow morning. Then take the kids to get a christmas tree. it's gonna be a great day.

CIC flurry · Post by **CIC flurry** » 28 Nov 2009 19:34

I'm interested to see how it goes. Since there are single moves on the cards, do you work one move for each part of the workout?

Rieferman · Post by **Rieferman** » 29 Nov 2009 05:53

Hi Tom!
Depends on the pile. For example:

For tricks that from the piles where I have lower chances of hitting the trick, I'll just pick 2 tricks at a time to work on. If I hit the trick on both sides before dropping, I'll try to do the 2nd trick. Rarely happens so far.

For tricks in the bread and butter pile, I'll pick 4 cards (or so) at a time with the goal being to incorporate all 4 tricks into a run, preferably both sides, but I'm not into shred robot style, so I don't mandate it. I'd rather just start a 2nd run and do the weakside that time around.

Make sense?

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One of the most fun parts of this practice style is decciding ahead of time how much time I'll spend on each pile that day. Each practice feels totally different.

Sporatical_Distractions · Post by **Sporatical_Distractions** » 01 Dec 2009 00:10

That new workout routine is pretty cool. What's on your wishlist?

CIC flurry · Post by **CIC flurry** » 01 Dec 2009 16:34

Sounds good. I was looking for Anssi's thread about different training regiments in case you hadn't seen it. I've been doing (not strings which I've never been good with during solo):

sometimes pushups to warm up (especially if playing outside)
warm-up
harder warmup that I can hit but want to improve
2-3 move combo repeatable or BS
other 2-3 move combo repeatable or BS that I want to put in strings
big moves 3x each side

so I've generally been doing the same combos for about a week, but switching them up after that, but still including the same concepts: blenders, atoms, toe spinning mirage, barrage/terrage, paradon/DSO

Rieferman · Post by **Rieferman** » 05 Dec 2009 06:57

mr. kev... wish list.. some of it isn't that dreamy at all to bsos'ing nemesis fools like yourself. mostly 5's from footbag.org move list. almost nothing involving torque as that move just hurts my whole body. just think, growing up I wanted to be even bigger to help my future nba career.

--

tom, pushups before kicking? I always do them after because I was finding that with pushups before hand, my stupid body would redirect blood flow to my upper body and I'd be a little uncoordinated while kicking. did you experience that at all? or does it go away?

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anywhooooo. back from business trip from hell. was in san fran area but no time to link up with any friends/players. really, it was trip from hell, took my entire week up. but, shred barn and i will be reunited today. how i missed thee shred barn. and nothing (NOTHING DAMN IT) will get in my way for the next few weeks. Then I'll shred with pittsburgh guys while digesting too many of my mom's delicious christmas cookies.

Ian Brill · Post by **Ian Brill** » 05 Dec 2009 08:02

I really need to find the time to read up on your blog. Those cards look amazing... not enough time!!!

CIC flurry · Post by **CIC flurry** » 05 Dec 2009 12:20

I always do them after, but just for the cold I'd do them before. Don't think I've noticed a difference though, but I'll pay attention, though it's bitch cold here now in the 20's so playing in socks in the living room doesn't require such a warm up.

Rieferman · Post by **Rieferman** » 05 Dec 2009 15:20

dark, snowing, cold, raw... but in shred barn, warm, light, music blaring, shred a shreddin'.

footbag can be so fun. if you're less than 33 years old (my age) and you're healthy enough to play, and you're not playing... well, shake out of it and play. there's only so much time. Im using it

Rieferman · Post by **Rieferman** » 06 Dec 2009 18:34

nice, shred with bryan tonight.. haven't played with him in over a month I believe. he really noticed how my game is changing (without me saying anything to him to be on the look out etc) so I was really psyched about that. later

Rieferman · Post by **Rieferman** » 09 Dec 2009 05:25

great practice followed by lifting last night. Interestingly, as I take notes on each trick, I find that I'm "really fucking far" from hitting many things. ha ha

edit: and this forum is so dead it's pointless, everyone is too cool to talk on here I guess.

g00d33 · Post by **g00d33** » 09 Dec 2009 10:54

I remember not even 2 years ago when I first started going on modified, it took a couple months for me to be the only user online. I was so weirded out. But now, I see it at least once a day. But then again, I do always have a tab open of modified.

The whole card thing sounds like a really cool concept. I might try that sometime in the nearer future.

Drew · Post by **Drew** » 09 Dec 2009 14:46

Bob, wanna kick over break ?

Ian Brill · Post by **Ian Brill** » 09 Dec 2009 15:39

We need to find out when and where we are kicking.

Looking forward to finishing up my grad school applications so I can post do little things in life like post in modified.

flash · Post by **flash** » 09 Dec 2009 21:07

Hey Bob,

I was looking forward to possibly kicking with you as well over the holidays. I'm flying into Pittsburgh next week, but I have succumbed to injury and probably can't play before Jan. 1. Bit of a bummer, I was looking forward to the possibility of playing w/ you.

I want to say that I read your footblog pretty regularly. I'm sorry I don't post it in much. I love shred barns, but notecards would take some of the fun out of it for me. As long as you do what you like, I support rieferman.