Tuesday, December 15, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer

REST

Monday, December 14, 2009

WORKOUT/REHAB

10:30 am - 4.5 mile Run @ 6:00 min/mile pace. End HR 180 bpm.
1:00 pm - Heat, Stim, Massage on Quad at trainer.

Sunday, December 13, 2009

WORKOUT/REHAB

7:30 pm - 6 x 800m run @ 5:30 min/mile pace with 1:30 rest periods. HR/Interval = 167, 172, 174, 174, 177, 177 bpm
10:00 pm - 60 minutes of Ballwork with 5 x 200 yard (10, 20, 30, 40) shuttles.

Saturday, December 12, 2009

REST

Friday, December 11, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer.
7:00 pm - 110 minutes of Ballwork.

Thursday, December 10, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer.
3:00 pm - Upper and Lower Body Lift

• Bench Press (10, 10, 8 @ 155 lbs.)
• Back Squats (3 x 10 @ 115 lbs.)
• Biceps - Machine (3 x 10 @ 75 lbs.)
• Triceps - Machine (3 x 10 @ 75 lbs.)
• Leg Press (3 x 10 @ 230 lbs.)
• DB Shoulder Press (3 x 10 @ 70 lbs.)
• Leg Extension (3 x 10 @ 70 lbs.)
• Lat Pull-Down - Machine (3 x 10 @ 150 lbs.)
• Leg Curls (3 x 10 @ 70 lbs.)

9:00 pm - 90 minutes of ballwork

Wednesday, December 9, 2009

WORKOUT/REHAB

11:00 am - 3.7 mile Run @ 6:00 min/mile pace. End HR 177 bpm.
1:00 pm - Heat, Stim, Massage on Quad at trainer.
10:00 pm - 6 mile Run @ 7:30 min/mile pace. End HR 155 bpm.

Tuesday, December 8, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer.

REST

Monday, December 7, 2009

PEARL HARBOR DAY

REHAB/WORKOUT

1:00 pm - Heat, stim, massage on quad at trainer.
5:00 pm - 3 mile Run @ 6:00 min/mile pace, End HR 180 bpm.

DIET

Snack:
1 package Zebra Cakes
3 glasses of water

Lunch:
1 club sandwich from Fatz Cafe
2 glasses of water

Sunday, December 6, 2009

REHAB/WORKOUT

4:30 pm - 5 mile Trail Run with Tim

Saturday, December 5, 2009

REST

Friday, December 4, 2009

WORKOUT/REHAB

12:45 - Upper and Lower Body Lift

• Bench Press (3 x 8 @ 155 lbs.)
• Biceps - Machine (3 x 10 @ 70 lbs.)
• Triceps - Machine (3 x 10 @ 70 lbs.)
• DB Shoulder Press (3 x 10 @ 70 lbs.)
• Back Squats (3 x 10 @ 95 lbs.)
• Leg Press (3 x 10 @ 205 lbs.)
• Leg Extensions (3 x 10 @ 60 lbs.)
• Leg Curls (3 x 10 @ 60 lbs.)
  

1:30 pm - Heat, Stim, Massage on Quad
4:00 pm - Played 60 minutes of small sided games with the team. Leg feels stronger, on the right track.

DIET

Lunch:
1 plate of bbq beef, baked beans, and a piece of cornbread
2 glasses of water

Dinner:
Went to Fatz Cafe...
5 mini bread rolls with butter
3 Dr. Peppers
Side of Cole Slaw
Cup of soup

SPIRITUAL WORKOUT

Romans 4,5
Proverbs 4
Ephesians 3

Thursday, December 3, 2009

WORKOUT/REHAB

1:20 pm - Heat, Stim, Massage
3:00 pm - 5 mile run @ 7:00 min/mile pace, End HR 177 bpm

DIET

Morning:
1 glass of water

Lunch:
2 bowls of Honey Nut Cheerios with 2% milk

Dinner:
2 chicken sandwiches with ketchup and mayo
1 glass of Coca Cola
1 glass of water
1 bowl of chocolate soft serve

Evening:
3 glasses of water

SPIRITUAL WORKOUT

Romans 2,3
Proverbs 3
Phillipians 2:1-8

Wednesday, December 2, 2009

WORKOUT/REHAB

1:15 pm - Heat, Stim, Massage
2:45 pm - 3 mile Run @ 7:00 min/mile pace, End HR 157 bpm
3:15 pm - Lower Body Lift (to rebuild leg strength)

• Back Squats (3 x 10 @ 45 lbs.)
• Leg Press (3 x 10 @ 180 lbs.)
• Leg Extensions (3 x 10 @ 50 lbs.)
• Leg Curls (3 x 10 @ 50 lbs.)

9:15 pm - Upper Body Lift

• Bench Press (10, 8, 8 @ 155 lbs.)
• Biceps - Machine (3 x 10 @ 65 lbs.)
• Triceps - Machine (3 x 10 @ 65 lbs.)
• DB Shoulder Press (3 x 10 @ 60 lbs.)
• Lat Pulldown - Machine (3 x 10 @ 150 lbs.)

DIET

Morning:
1 Glass of Water

Lunch:
3 Glasses of Water

Snack:
3 Glasses of Water

Dinner:
1 plate of scrambled eggs and 3 sausage links
1 salad with french dressing

Evening Treat:
10 oz Dr. Enuf

SPIRITUAL WORKOUT

Romans 1
Proverbs 2

Tuesday, December 1, 2009

WORKOUT/REHAB

11:30 am: Upper Body Lift for Recovery/Regeneration

• Bench Press (3 x 20 @ 45 lbs.)
• Biceps - Machine (3 x 20 @ 30 lbs.)
• Triceps - Machine (3 x 20 @ 30 lbs.)
• DB Shoulder Press (3 x 20 @ 20 lbs.)
• Lat Pulldown - Machine (3 x 20 @ 60 lbs.)
• Rows - Cable Machine (3 x 20 @ 40 lbs.)

1:15 pm: Heat, Stim, Massage
3:15 pm: Run - 3 miles @ 8:00 min/mile pace, End HR - 148 bpm

DIET

Morning:
2 bowls of Honey Nut Cheerios with 2% Milk

Lunch:
Salad with French Dressing
Sandwich
2 glasses of water

Dinner:
2 plates of Salisbury Steak, Mashed Potatoes, Green Beans and 2 Dinner Rolls with Butter
2 glasses of Sweet Tea
2 Brownies in a bowl with Vanilla Ice Cream

SPIRITUAL WORKOUT

Isaiah 5, 6
Proverbs 1

Monday, November 30, 2009

WORKOUTS/REHAB:

Morning: Heat, Stim, Massage on Quad
12:00 pm: 2 mile jog @ 8:00 min/mile pace. End HR 143 bpm
1:30 pm: Upper Body Lift

• Bench Press (3 x 10 @ 135 lbs.)
• Biceps - Machine (3 x 10 @ 60 lbs.)
• Triceps - Machine (3 x 10 @ 60 lbs.)
• DB Shoulder Press (3 x 10 @ 50 lbs.)
• Lat Pulldown - Machine (3 x 10 @ 130 lbs.)
• Rows - Cable Machine (3 x 10 @ 80 lbs.)

7:00 pm: Elliptical - 45 minutes, End HR - 188 bpm, Resistance - 10, 5.41 miles

DIET

Morning:
5 pancakes with butter and syrup
1 glass of water
1 glass of grape juice

Lunch:
1 bowl of vegetable soup
1 salad with french dressing
1 glass of water

Dinner:
Small plate of Shrip Scampi on Pasta
Small plate of chicken and dumplings on white rice

Evening Snack:
2 glasses of water
2 packages of zebra cakes

Sunday, November 29, 2009

REST

Saturday, November 28, 2009

REST

Friday, November 27, 2009

REST

Thursday, November 26, 2009

REST

HAPPY THANKSGIVING

Wednesday, November 25, 2009

REST

Tuesday, November 24, 2009

WORKOUT/REHAB:

1. Heat, Stim, Massage

REST

Monday, November 23, 2009

WORKOUT/REHAB:

1. Morning: Heat, Stim, Massage
2. Elliptical: 60 minutes, End HR - 131 BPM, Resistance 8, Miles - 6.81
   

Sunday, November 22, 2009

WORKOUT/REHAB

1. Elliptical - 40 minutes, End HR - 151 BPM, Resistance - 10, Miles - 4.56
   

Saturday, November 21, 2009

WORKOUT/REHAB:

1. Elliptical: 45 minutes, End HR 123 bpm, Resistance - 7, 4.80 Miles
   
2. Elliptical: 30 minutes, End HR 158 bpm, Resistance - 10, 3.84 Miles
   

Friday, November 20, 2009

REST

Thursday, November 19, 2009

WORKOUT/REHAB

1. Heat, Stim
2. Elliptical: 40 minutes, End HR - 135 bpm, Resistance - 7, 4.40 miles
   

Wednesday, November 18, 2009

WORKOUT/REHAB

1. Heat, Stim, Massage
2. Elliptical: 30 minutes, End HR - 145 bpm, Resistance - 6,7,8,9, 3.07 miles
3. Elliptical: 30 minutes, End HR - 169, Resistance - 10, 3.49 miles
   

Wednesday, November 4, 2009

Today's Reading:

1 Corinthians 5-10

Tuesday, November 3, 2009

Today's Reading:

1 Corinthians 1-4

Monday, November 2, 2009

Today's Reading:

Romans 12-16

Sunday, November 1, 2009

Today's Reading:

Romans 8-11
Acts 15-16

Saturday, October 31, 2009

Today's Reading:

Romans 6-7

Friday, October 30, 2009

Today's Reading:

Psalm 25
Acts 11-14
Romans 4-5

I Can Only Imagine
MercyMe

I can only imagine
What it will be like
When I walk
By your side

I can only imagine
What my eyes will see
When your face
Is before me
I can only imagine

I can only imagine

Surrounded by Your glory, what will my heart feel
Will I dance for you Jesus or in honour of you be still
Will I stand in your presence or to my knees will I fall
Will I sing hallelujah, will I be able to speak at all
I can only imagine

I can only imagine

I can only imagine
When that day comes
When I find myself
Standing in the Son

I can only imagine
When all I will do
Is forever
Forever worship You
I can only imagine

I can only imagine

Surrounded by Your glory, what will my heart feel
Will I dance for you Jesus or in honour of you be still
Will I stand in your presence or to my knees will I fall
Will I sing hallelujah, will I be able to speak at all
I can only imagine

I can only imagine
I can only imagine

I can only imagine
When all I will do
Is forever, forever worship you

I can only imagine

The Competitor's Creed - FCA: Fellowship of Christian Athletes

THE COMPETITOR'S CREED

I am a Christian first and last.
I am created in the likeness of
God Almighty to bring Him glory.
I am a member of Team Jesus Christ.
I wear the colors of the cross.

I am a Competitor now and forever.
I am made to strive, to strain,
to stretch and to succeed
in the arena of competition.
I am a Christian Competitor
and as such, I face my challenger
with the face of Christ.

I do not trust in myself.
I do not boast in my abilities
or believe in my own strength.
I rely solely on the power of God.
I compete for the pleasure of
my Heavenly Father, the honor of Christ
and the reputation of the Holy Spirit.

My attitude on and off
the field is above reproach -
my conduct beyond criticism.
Whether I am preparing,
practicing or playing;
I submit to God's authority
and those He has put over me.
I respect my coaches, officials,
teammates and competitors
out of respect for the Lord.

My body is the temple of Jesus Christ.
I protect it from within and without.
Nothing enters my body that
does not honor the Living God.
My sweat is an offering to my Master.
My soreness is a sacrifice to my Savior.

I give my all - all of the time.
I do not give up. I do not give in.
I do not give out. I am the Lord's warrior -
a competitor by conviction
and a disciple of determination.
I am confident beyond reason
because my confidence lies in Christ.
The results of my efforts
must result in His glory.

LET THE COMPETITION BEGIN.
LET THE GLORY BE GOD'S.

www.fca.org

Thursday, October 29, 2009

Today's Reading:

Acts 6-10
Romans 1-3

Wednesday, October 28, 2009

Tonight is Senior Night here for Tusculum College Men's Soccer. We play vs. Carson Newman, our rivals at 7:00 p.m. Senior Night brings mixed emotions. It is almost surreal in that I sort of didn't expect it to ever come. To know that one chapter of your life is almost done, even when you prolong your collegiate career like I did is a weird feeling. This is coupled by the fact that I am coming off of a pulled quad injury too early and will not be able to provide much help for my team tonight... It is sort of bittersweet.

I say that, but I realize that I am being selfish. I realize that God's timing is always better than that of my own. Looking at it, I really want to play, but part of my motivation is playing for the praises of men. It is great to be recognized, but I am realizing that there is much more to life than anything that men can do. I feel that I want to instead play and live for the recognition of my Lord. This is what truly matters to me. So when I look at this from that perspective, it is hard to get mad or upset about the circumstances. I must remember that God has reasons for things, like He did this summer, and I only saw them in hindsight... but, when I do... they make perfect sense. So I've decided, with the help of my dad, that we must just worry about controlling the controllables and let God take care of the rest. So, Lord, take control. Show me the way that You want.

Lifesong - Casting Crowns

May the words I say
and the actions I do
make my lifesong sing
bring a smile to You.
Let my lifesong sing to You!
Let my lifesong sing to You!
I want to sign Your name at the end of this day
knowing that my heart was true.
Let my lifesong sing to You!

Today's Reading:

Acts 4-5

Tuesday, October 27, 2009

Today's Reading:

John 13-21
Acts 1-3

Books of the New Testament

Books of the New Testament

Matthew 1-28
Mark 1-16
Luke 1-24
John 13-21
Acts 1-28
Romans 1-16
1 Corinthians 1-16
2 Corinthians 1-13
Galatians 1-6
Ephesians 1-6
Philippians 1-4
Colossians 1-4
1 Thessalonians 1-5
2 Thessalonians 1-3
1 Timothy 1-6
2 Timothy 1-4
Titus 1-3
Philemon 1
Hebrews 1-13
James 1-5
1 Peter 1-5
2 Peter 1-3
1 John 1-5
2 John 1
3 John 1
Jude 1
Revelation 1-22

Monday, October 26, 2009

Today's Reading:

John 7-12
2 Timothy 1-4

The Warrior...

THE WARRIOR

Hallmark - Endurance
Highest Duty - To Serve
Challenge - To Face Death
Attainment - Mastery of Fear

To the warrior is given the duty of unrelenting discipline of mind, body and spirit. The warrior metaphor teaches us all of the lessons required for dealing with our daily lives. Through the practice of the arts and ways of the warrior we develop an iron will and an indomitable Spirit.
JOL

THE WARRIOR TRADITION IN SOCIETY

In virtually every known human society there can be found a group of extraordinary people whose purpose it is to stand between the members of that society and the forces perceived as inimical to it. It is the duty of such men to face any and all threats to their community.

Each community will have it's own perception of the value of those who choose this path. Often they are revered and celebrated as persons endowed with special qualities and higher virtue. In other cases the perception may be quite the opposite.

Whether revered or disparaged by those whom they serve the members of such warrior bands usually develop their own ethos and value most the perceptions of their peers. It is those with whom they serve, those who face the dark forces alongside them, the danger, the fears, the sacrifices and, often, the prospect of imminent death, it is the judgement of their fellows in the great trials of this harsh life that they value most. For, who better to understand, who else know the truth, who else comprehend the inner compulsions and fears of such a life than another who lives it.

For this and other reasons the warrior is often seen as separate, aloof from society. "They are not like the rest of us." Stronger, harder, more disciplined certainly, capable of performing effectively under the harshest of circumstances, of maintaining their commitment over the longest journey and of enduring any hardship to fulfill their duty. The warrior archetype evokes images based on a set of attributes that are essentially the same in every culture no matter how he is viewed by that culture.

These attributes often evolve into beliefs and practices that take on dimensions beyond the purely physical necessities of the warrior culture. For, when one must face the forces of darkness with the very real possibility, indeed often the likelihood, of death, a profound inner journey must be taken. In some cases these practices or beliefs entail simple and, often, naturalistic concepts. In others they may develop into a profound and rich philosophy worthy of a lifetime of diligent study. It is thus that the warrior way begins to emerge as a path not only of the body, the heart and the mind but, also, of the spirit.

THE WARRIOR ARCHETYPE AS METAPHOR

Of the many images, the wide variety of icons we might choose to emulate in our quest for personal actualization, that of the warrior is one of the most powerful. The warrior represents, as much or more than any other archetype, the quintessential doer. "... to know and to act are one." This is a fundamental aspect of the warrior credo. He must "walk the walk" rather than merely talk the talk.

This, as we have seen, is the first and most fundamental requirement for anyone who chooses a path as their way of going through life. The first stage on the path requires that one take action, to live day to day in accord with its' principles. No image more clearly embodies the path of action than the warrior. Everything in the training and education of the warrior is based on the premise that he will someday have to use that training, to act on it in life threatening situations. To do so reliably, repeatedly, in the face of great adversity, requires qualities of heart, of will, of physical and mental strength and endurance that are unique.
The beauty and power of the warrior as metaphor however, lies not only in the attributes themselves but in the training that develops them. It may be that, of all the archetypes, the warrior is the one where the steps necessary to the actualization of the required qualities are most clearly outlined. Sadly, we humans have engaged in violent and aggressive behavior toward one another since time immemorial. In so doing we have developed reliable methods to turn our young into very effective soldiers.

The value of this is that the very same training can be used to develop the attributes required of the committed seeker of self actualization. Rather than focusing on violence and destruction the same qualities of endurance, courage, loyalty, perseverance, skill, dedication, attention to detail, service to the greater good and many others can be harnessed to serve on ones personal journey.

It is here that we must start our training if we intend to stay our course to the end. For the way is long and hard and the temptation to surrender is strong. Who better to prepare us to endure this journey than the warrior whose whole life and training is oriented to just that end. The very same tools and training methods that have evolved over, literally, thousands of years with the aim of destruction can now serve that of transformation. These methods are well known and, indeed, form one of the cornerstones of training for those who choose the path of the Savant.

FUNDAMENTAL ATTRIBUTES

In considering the various attributes we have attempted to determine those that can be most strongly identified with their particular archetype. We acknowledge that all archetypes may, in some ways, demonstrate any or all of the attributes. However, there are those that are more prominently identified with one archetype more than the others. Certain of these may be said to be part and parcel of that archetype in training and in life. These are the powerful qualities by which we differentiate one archetype, indeed one path, from another. We term these the Fundamental Attributes. In the case of the Warrior they are:

The Hallmark - Endurance
The Highest Duty - To Serve
The Challenge - To Face Death
The Attainment - Mastery of Fear

Let us now examine these fundamental attributes as they relate to the warrior archetype and the Way of the Savant.

The Hallmark of the Warrior is Endurance.

This is the "sine qua non" of the warrior way, the most fundamental and most recognizable of the warrior attributes. From the most common soldier to the greatest of spiritual knights, the very first lesson that any and everyone must learn, who choose to undertake warrior training, is to endure. Without this utterly vital capacity, fully developed in mind, body and spirit, the warrior is certainly doomed to fail, to die.

For one who chooses to walk a path of any kind no attribute can be more necessary or more welcome. The reality of the day to day challenges of one who follows a way are such that without the warriors hallmark, endurance, one simply cannot see the journey through.

For the Savant this is more true than most. The Way of the Savant is essentially a choice of commitment and discipline, throughout ones entire lifetime, to study and training of the most rigorous kind. While there are many attributes necessary and certainly this lifestyle is not right for just anyone, those who do pursue the Savant way must assimilate this basic trait deep into their bones, into their blood, into the very essence of their being. Without the capacity to endure the long journey, to meet every challenge with the unwavering belief that, regardless of all else, one will never quit, one is entering battle unarmed.

This (along with instant obedience) is the main reason that the "basic training" of the soldier has evolved into the forms we see today. Centuries of hard lessons have taught the necessity for this lesson to be drilled deeply into the psyche of the warrior trainee. The path of the warrior, the daily hardship, the life and death struggle is such that nothing less than virtually limitless endurance will suffice to see the soldier through. For the warrior there is no saying more true than that "The race is not given to the swift, neither to the strong but to him that endureth to the end."

The Highest Duty of the Warrior is to Serve.

In every ancient tradition service is considered one of the highest forms of expression of personal commitment. To act with the intent to serve the needs of others is a fundamental aspect of higher consciousness and an integral facet of the practice of the Savant lifeway.

Service, of course, may take many forms. The warrior, who has attained a high degree of personal power through his training, offers to use that power in service to his community. The warrior willingly places himself between society and the forces that may endanger it. This act may be quite literal in the form of military, law enforcement, fire service or search and rescue, or in other forms such as political or social activism. In any case the warrior takes up the battle for those who cannot do so themselves and, in so doing, faces the hardships and dangers inherent in such acts of courage.

This process engenders many qualities conducive to personal growth. For there is no greater testing ground for the body, mind or spirit than battle. If the warrior can maintain personal integrity through truly selfless service regardless of the outcome or reward and often without even the appreciation of those he serves then a deep, unassailable awareness of self can emerge which will serve the warrior throughout the journey to self actualization. In essence, by giving service, it is the warrior who is ultimately served.

The Challenge of the Warrior is to Face Death

"The Way of the Samurai is found in Death"
Yamamoto Tsunemoto
HAGAKURE

The ultimate act of courage is to consciously and willingly face the possibility, even the certainty, of one's own death and still act with integrity. This is the true challenge of all who walk the warrior path. One must not however construe this to be concerned only with physical courage for this is not our meaning at all. Physical courage is admirable to be certain. However it is the heart and mind that we must concern ourselves with. This is the battlefield on which the greatest victories and defeats, the most heroic acts of courage and most craven acts of cowardice, will occur.

Every living entity fights to continue its' existence. This is true of all parts of the human psyche, those that serve us and are conducive to our growth and welfare, and those that do not and are not. One of the most difficult parts of the journey is to face those aspects of ourselves that dis-serve us and to take up the sword of discipline and commitment and engage those enemies of personal evolution in battle with the implacable will never to stop until they are, not only defeated, but utterly dead. To, in effect, kill a part of ourselves.

For many this is not just difficult but, indeed, impossible. However it is precisely this that the Savant intends. To seek out and destroy those enemies of self actualization that lie deep within all of us.

The concept of death in all it's many aspects is an intimate acquaintance of the true follower of the warrior ways. He lives with it as a constant companion and comes to know it's many forms and guises. In time the warrior comes to a deep acceptance of his personal relationship with death. Not in a morbid or fatalistic way but rather in a centered understanding of its' essence. "If, by setting one's heart right every morning and evening, one is able to live as though his body were already dead, he gains freedom in the Way. His whole life will be without blame and he will succeed in his calling." Yamamoto – HAGAKURE

The Attainment of the Warrior is Mastery of Fear

Fear is the mind killer. Fear is the little death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.
Frank Herbert
Dune

The greatest impediment to accomplishment, to the attainment of success, to the fulfillment of dreams is fear. Fear runs so deeply in the human psyche that, in one way or another, it can affect every choice and action. The sources, the scope and range of our fears are, quite obviously, one of the most serious subjects in the study of human psychology and can hardly be adequately addressed here. Rather, we may touch briefly upon the effect of the practice of the warrior way in regard to fear.

The warrior arts require, as much as anything else, that we face ourselves. That we learn, on the deepest and most visceral level, certain fundamental truths about our nature. We must then find ways to act in accord with our highest understanding of the principles by which we have chosen to live regardless of the fears that such actions may evoke. In the practice of the soldierly arts this obviously entails facing the threat of death or injury and still doing ones duty. In the case of the warrior path this means facing all of the "slings and arrows of outrageous fortune" with integrity.

The Savant does not attempt to eliminate fear. We accept it as fundamental to human nature. Rather, through the study and practice of the warrior disciplines, we seek mastery of the affects of fear upon our thoughts, choices and actions. For it is the warrior arts that, through long experience, have most effectively developed clear and effective methods to deal with this most debilitating of emotions. In time the warrior may reach a stage where fear is transcended, transmuted into power and where the warrior no longer lives a life bounded, caged by primordial fears that no longer serve a true survival purpose but rather inhibit the process of evolution of consciousness and actualization of our true capabilities.

The Warrior archetype will be seen as containing many powerful and valuable attributes. Historically one only need look at such warrior societies as the Knights Templar, the Samurai, the Sundancer, the Zulu or any of a wide variety of others to find attributes such as loyalty, courage, integrity, discipline, perseverence and many others. Clearly these assert themselves in many forms. Nor are we so naive as to believe that all members of these groups were exemplars of the benevolent warrior. Still it cannot be denied that the qualities and training methods of the warrior offer many powerful and effective tools for those who would follow any path. It is the manner in which those tools are employed that determines their ultimate value to ourselves and our community.

WARRIOR/SAVANT

For the follower of the Savant lifeway the study of the warrior arts and disciplines forms a vital part of the backbone of our practice. The fundamental attributes of the warrior teach us not only the lessons necessary for continued progress on our journey toward self actualization but also for dealing with our daily lives. It is through the forge of intense warrior training that the profound strength of will, of heart and of mind intrinsic to the warrior way is deeply ingrained in the Savant. These attributes become the source on which we rely both in our daily practice and in the times of great difficulty that are sure to be experienced by any who choose to follow a path.

Further, there is an essential quality inherent in each of the archetypes that lies deeper than any specific attribute. This essence may, in fact, be thought of as the distillation of all the attributes into a quality of being that can be seen as the very heart and soul of the archetype. It is to this quality that we refer when we speak of the Warriors Heart or the Healing Heart.

As we study the archetypes it is important that we seek this essence and strive to assimilate it. The true value of the archetypes lies much deeper than any particular attributes. Yes, we work hard to discern the principles and disciplines that will allow us to absorb the various attributes. We emulate the methods and lifestyle of the Great Initiates in the belief that by following some of their ways we will attain similar results to those they achieved. Still, ultimately, there is something deeper and more profound that we seek.

The essence that fills the warrior or healer or artist with the power that creates their reality, their true being. All the training and study is intended to infuse this essence into our minds, bodies and spirits.
Any path ought to include in it's most basic indoctrination, methods to help the disciple develop the strength of body, mind and spirit conducive to continuing the journey. The training methods that develop the warrior attributes are well known and easily adaptable to almost any discipline. This is a perfect example of the Savant concept in action. Determine the attributes required to achieve ones aims and the study and training techniques that will engender those qualities. Make these practices a part of ones daily life so that, in time, the attributes become ingrained patterns. Eventually the patterns become indelibly etched into ones character and, sometimes slowly, sometimes more quickly than one might imagine, true and lasting change occurs. This process, extrapolated through the many attributes of all the archetypes is the essential basis of Savant training.

FOUND AT: http://navyseals.com/forums/showthread.php?t=157932

Wednesday, September 2, 2009

I got to share my testimony in class today. We were going over the book of Job from the Bible and we got into groups of 4-5 and had the group select a story of hardship where we or others felt the desperation that Job did. My group picked me to share my testimony from the summer and I shared it with the class. I was humbled that my peers would choose me to share, but I enjoy sharing how the Lord has changed my life. God is good...


Training with the team 4:00-6:00 p.m. Worked on our defensive shape and dealing with services. The teams this weekend are supposed to play very direct, so we worked on how to deal with the longer services and how to deal with knockdowns and rebounds. Stayed after and did a bit of shooting with a couple of the keepers after the session.

Lifted with Tim and Clay at 9:00 p.m.

• Bench Press (8, 6, 5 @ 155, 175, 175 lbs.)
• Military Press (3 x 8 @ 95 lbs.)
• Biceps Curl - Barbell (3 x 10 @ 65 lbs.)
• Dumbbell Elevated Push-ups with Row (3 x 10 @ 20 lbs. DBs)
• Dip Death - with partner (8 x 5 dips rotating sets immediately after partner)
  

THOUGHT OF THE DAY...

WHAT DEFINES YOU?

Tuesday, September 1, 2009

8:00 a.m. Team Lift
9:00 a.m. 5 Mile Trail Run with Tim

9:00 p.m. Great training session. The guys were buzzing around. Great work rate...

Monday, August 31, 2009

Had a good training session today. Played 5 v 5 with keepers with 3 v 2 in the attacking half. A lot of goals, a good step in the right direction.


Lifted with Tim tonight. Workout includes:

Bench Press (3 x 8 @ 135, 155, 165 lbs.)
Shoulder Press - Dumbbells (3 x 10 @ 35 lbs. each)
Biceps Curls - Dumbbells (3 x 10 @ 30 lbs. each)
Incline Press (3 x 8 @ 95, 115, 115 lbs.)
Dip Death (5 x 5 dips alternating sets immediately with partner)
Leg Lifts - Roman Chair (7 x 10)

Sunday, August 30, 2009

Went to church today at my school at Disciple's Point. Will be praying for Todd, a member at the church, about him and his family and their bought with cancer. His faith is amazing.

Ran 14 miles after church today in 2 hours and 10 minutes. Legs were pretty dead and heavy after the run, but completed it. Listened to some Perry Noble from NewSpring Church during the run.

Went to Gondolier tonight with Tim, Dean, and Chelsea from the girls team. Great company and great Chicken Parmesan.

Saturday, August 29, 2009

Tusculum 2 - Queens Univ. 0

We had a game tonight against Queens University of Charlotte, NC. We beat them 2-0 on a very solid performance. My play was probably about a B effort. A lot of work rate, good switching the point of attack, in to break up some plays defensively.

Areas for improvement:

• No giveaways. Had a couple of mis-hits on cross field switches and a couple of through balls I mis-hit. Also, got stopped on a 1 v 1 in the corner. First part was good with speed, but lost it as I tried to cut in. Probably tried to get a bit too fancy rather then make a quick move and explode.
• Stronger defensively. More tight-nosed defense in the center of the field. If the three of us in midfield can tighten up the reigns, it will be hard for teams to breathe and establish tempo against us. They will need to resort to playing back to front.
• Hit more shots and get them all on frame.
  

Friday, August 28, 2009

Had a good pre-game training session this afternoon. Light and sharp. We are ready for the match tomorrow night against Queens.

Nice to be a Friday and have the weekend to relax. Life is busier and busier these days.

Went to Fatz Cafe with Dean, Tim, and Peter and had a good meal. Chels was serving us and we enjoyed ourselves with some good conversation. Of course, got the Fatz Club with Slaw and a bunch of rolls and a sweet tea... of course...

Tuesday, June 30, 2009

• Woke up and went into Clinton, MS to the gym (i.e. Healthplex).
• Swam 500 meters in about 15 minutes.
• Lifted

1. Bench Press (3 x 10 @ 135 lbs.)
2. Pec-Dec (3 x 8 @ 130 lbs.)
3. Pull-ups: Dead hang with perfect form (4, 4, 3)

• Ran 2 miles in 12 minutes on the Treadmill. 6:00 min/mile pace with a resting HR of 155 BPM (80% of HRMax)
• Took my little host brother to watch Year One this afternoon. Not bad, not great. Funny actors, but could have been a lot better. Interesting Biblical references...
• Night off from MS Brilla Training.
• Read the Bible

1. Joshua 9-14
   

Sunday, June 28, 2009

• Woke up at 10:00 a.m. and had a good 6 mile run. Crazy how hot it gets early in Mississippi. In the future, I think some early morning training might be crucial on game days and hard training days to keep the hydration in the body rather than sweating it out in the back roads of rural Mississippi.
  
• Traveled to Baton Rouge, Louisiana to take on the Capitals and won 3-2. Went in with 28 to go and made a positive impact. Provided a good spark that we needed along with a couple others. After the game I ran some sprints with Justin Roberts a.k.a. JRob. Great to get more work in.
• Read from THE WARRIOR ELITE by Dick Couch. Great book about BUD/S training for the US Navy SEALs.
  
• Read the Bible

1. Joshua 4-8

Saturday, June 27, 2009

• Woke up at 9:00 a.m. and had a nice 4 mile run in 28 minutes. Starting to cut the times down on my runs.
• Took a nice nap and relaxed all day until the game tonight.
• Played the Nashville Metros of the PDL tonight. Played 24 minutes after the game was 4-0 in hand. Their team was not very quality. Love to be challenged. Don't love not to, but I enjoy the game regardless... just want to play.
  
• Read from the Bible

1. Proverbs 27
   
2. Joshua 1-3
   

Frogman

I want to become a fire-breathing, pipe-swinging frogman.



Want to be a Navy SEAL? Get ready...


Preparation has commenced.

Friday, June 26, 2009

• Had the last day of Brilla camp in Ridgeland, MS today. Ended with a big water balloon fight and everybody left with a smile on their face. Met some really cool campers this week and I'm glad I had the opportunity to affect their lives.
• Was my cousin Sean McLinden's Birthday. Happy Birthday COUSIN!!!
• Had training with the MS Brilla at 6:00 p.m.
• After training, went to the pool with Drew and Matty.
• Ate at Margarita's Mexican Food in Clinton and had a tasty plate of Huevos Rancheros.
  
• Bought some goggles at Kroger to aid in my training.
• Watched the SALTON SEA. One of my all time favorites.
• Read from the Bible

1. Proverbs 26
   
2. Deuteronomy 29-33

Thursday, June 25, 2009

• Coached camp this morning in Ridgeland
• Ran 49 minutes before camp. (6.7 miles)
• Helped coach with the MS Brilla Juniors Tryouts from 5:00 - 8:00 p.m. Legs were exhausted.
  
• Had Practice with the MS Brilla tonight, but the lights didn't turn on, so we just jogged and stretched.
  
• Read from the Bible

1. Proverbs 25
2. Deuteronomy 15-28
   

Friday, June 19, 2009

We tied the Bradenton Academics 0-0 @ Mississippi College earlier. I played the last 14 minutes at center mid.


Finished reading The Alchemist by Paulo Coelho. It is a great book and I finished it in a day. I recommend it highly.

Friday, June 12, 2009

• Ran 40 minutes in the morning.
• Left for Panama City, FL for our game tomorrow. Rode in the bus for 9 hours.
• Ran on the beach in Panama City around 10:00 p.m. upon arrival for 30 minutes. Would have done more, but we had to be in for curfew. Man, I forgot how nice it is to run on the beach.
• Read the Bible

1. Numbers 11-12
   

Thursday, June 11, 2009

I made the Southern California Seahorses Media Guide. I thought it was pretty cool :-) haha


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Today was a very good day. Slept in and woke up late today. Had a bowl of our host mom's chicken and dumplings for brunch. Lathered up with the sunscreen and went on a run. Ran 30 minutes and then walked for about 40 minutes and thought about many things.

I've been in a weird place lately with my soccer and life and needed to do some heavy thinking... Walked it out and thought about something Kobe Bryant said in his documentary, Doin Work. He was talking about how much he loved to play the game. I haven't traditionally been the biggest Kobe fan, being from Sacramento it is looked down upon to like the Lakers, but I really like getting into successful athletes' heads and seeing what they are thinking. He was saying that Phil Jackson was a very detail-oriented coach and that he has thrived under that system. Also, he said that he loves the game and can talk with Phil for hours about the games. Seeing game tape just made him want to go out and play some more and you could tell his love was genuine.

This brings me back to the run. So, I start walking a little at the halfway point of the run (I run down the road for 30 minutes and then turn around and run back). I had Kobe's words echoing in my head as I was nearing the turnabout at Carroll Road and was thinking about myself and soccer. For many years I have put countless hours into training. I have paid a lot of dues and worked harder than many guys. One thing that I couldn't say is that I was in love with the game though. I have been working and working, but I haven't had what Kobe was talking about in the documentary. I started walking and thinking how I can get this love back and what I need to do to get my game on track.

One goal of mine has been to become a professional, but today I asked myself why I want to be a pro. I was trying to figure out if I wanted to become a pro so that I can tell people I have played professionally, or if I really enjoyed the game enough to do it everyday. Was I doing it because I didn't want to get a 9-5 job upon graduation from Tusculum College in December? Was I doing it to give me an identity? Did I want to be known as a pro soccer player to others? Did I care that much what others thought about me to make soccer something that defined me? I was reminded of a quote from Cool Runnings in which John Candy says that if you don't feel good enough without it, you will never feel good enough when you get it. He was referring to a Gold Medal, which drove him to cheat, but I replaced a Gold Medal with becoming a professional. Will I be happy enough with myself if I never play professional soccer? Do I want to make soccer my definition?

My father is a hero of mine. He was an All-American Tennis player and played some professional tennis. I have at many times in my life wanted to become an All-American and play professionally and I asked myself today if I wanted to do this because I wanted him to love me or if I needed his approval. I came to the realization that having him as an example has pushed me over the years, but I know deep down that he is very proud of me. He will love me even if I never get a dollar from soccer. My father is a great father and I know that he will be happy with whatever I do as long as I give it my best. This gave me confidence in my journey to become a professional because I know that even if I don't make it big (or at all) I have the support of my family and friends. I will be able to look in the mirror and know that I have given my best and outworked guys and utilized all of the gifts that God has given me. There is a pretty cool quote that says, "Talent is God's gift to you. What you do with it is your gift to God." I am a big believer in this quote because we have many unique talents and we are all dealt a hand in life. What we do with our talents is up to us. I see many players who have all the talent in the world, but don't utilize it due to laziness. John Wooden said in his book, They Call Me Coach, that he may not have been the best player on the court, but he wouldn't ever not be the most physically fit player there. I feel that there is very much potential in humans and that we rarely tap into even half of what we are capable of doing.

After the walking and meditating session I ran back home (30 minutes) and took a shower. Took a nap after for an hour and relaxed for a little bit. At 4:00, Drew and I went into Clinton, MS and picked up dinner to go from the cafeteria and put it in Matty's refrigerator. Matty, Drew and I got to the field around 4:45 and warmed up with some jogging and stretching. Then we did some fast feet with the ladders and juggling. After, we did some partner volleying and movement. We did some passing when everybody started showing up for training. It felt very good to get some good, quality work before training. The touch is coming back and sharpening daily as well as the confidence.

We started training at 6:00 p.m. We started with some movement inside the circle and general warm-up jogging and stretching. After, we had half the players inside and half of the players outside and we worked on some passing and moving as well as partner volleys. After the warm-up and skillwork, we moved into a 3 vs. 3 finishing game and Drew, Rueben and my team did very well. The emphasis was on touch and hit and finishing as quickly as possible. It was 2 v 1 in the defending side and 1 v 2 in the attacking half of a 30 x 20 grid. The object was to finish and you could combine with a striker, or knock the ball to an open player in the back to finish. Shots were limited to the back 2 players, but the attacker could deflect balls in as well as shoot from defensive takeaways and rebounds. After, we had water and moved into a 8 v 8 + keepers game. Played well overall during the session and my confidence is much better. I am happy with the progression of my play the last couple weeks. Also, I had a great time playing tonight and was loving the game. I have found something that I am passionate about and that I love to do. Sometimes it might seem like work, but I still love the game and want to be involved for as long as I can.

After practice, had a good conversation with my head coach about my play. He has been happy with my play as of late and this helped to give me some more confidence. I am going to be getting more time on the field soon, so I am happy with this. I feel that my play has gotten better because my attitude has shifted back to focusing on excellence. If you focus on working towards excellence, the rest is just details that will fall into place.

After practice, went to the Healthplex and lifted. Here is the workout.

Bench Press (8 x 155 lbs, 5 x 175 lbs.)
Pull-Ups (10, 9, 8)
Bicep Curls w/dumbbells (3 x 10 @ 25 lbs. each)
Dumbbell Swings (3 x 10 @ 40 lbs.)
Dips (3 x 10)


Went home and had a great conversation with my great friend, Vinny La Porta. He wrote in an email last week:

The Righteous Union is an ideology established in 2002 to help a friend stop his binge drinking by teaching him how to breakdance. Instead of pregaming and partying he was with me three to five nights a week dancing in the old wrestling mat room in the old gym. Mirrors and all. A great place to dance and practice. We got good enough to compete but needed a name. So we chose The Righteous Union, as we were a union for his righteousness. Acronym, TRU.

His name is ----, and we are still very close. His parents live here in Boston and I go there all the time to hang out.

Simply dancing on Friday and Saturday nights instead of drinking is not sufficient to conclude the chapter that was ----'s drinking habits. Mental adjustments needed to be made as well. This is where The Righteous Union matured through building confidence, thinking altruistically and gaining in self esteem. A fundamental ideology used in establishing the The Righteous Union is to be yourself. Don't let others dictate who you are, or else you are letting them stray you from your pure path, your personal legend, the reason you exist. As a member of The Righteous Union we will change, adapt, be flexible, listen, and understand, but we will do so while always being true to ourselves, congruent with the founding ideology of self esteem. Those matching abilities to change as well as maintain your confidence in your individuality means that all changes are made by only you, and are therefore pure, and if you are pure, your changes will only make you more and more pure, until eventually you peak. That is a good place to be.

love,

-v

I thought about what Vinny wrote about and we had a similar conversation. Instead of letting others dictate to you your self-esteem, it should come from within. If not, you are living for other people. Also, he wrote:

The steps in which you take to reach your goals are simple protocol when you know your goal is going to be reached. If you do not consider your goal as a given, your steps will become hurdles. Stay up, follow The Righteous Union, and keep it pure.

We spoke about this as well tonight and he helped to remind me about the power of the mental game. If we can see ourselves actually completing the goal like watching a movie that has already been played out... All of the trials and tribulations are no longer hardships, but are just simple steps on the road to the outcome. The power of belief is huge and I want to tap into this more. I appreciate Vinny and his friendship. He seems to know how to get me into a great mood and is someone I value very much.

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In conclusion, I've found both my confidence and my love for playing this game. I am believing that I will achieve my goals. I have faith that with the work that I am putting in, I will reach my goals. God has given me many gifts and I want to utilize those gifts. I feel that I can use soccer as an offering. The Bible says to offer God the best of what you have and I feel that every time I step on the field, I can give my best and offer Him all of me. Soccer is my masterpiece and I am thankful for everything He has given me.

Wednesday, June 10, 2009

• Returned home from Austin, TX. Drove all day and finally made it.
  

Tuesday, June 9, 2009

• Ate at Einstein Brothers Bagels. They were delicious.
  
• Played in the US Open Cup game tonight. We lost 0-2 to the Austin Aztex. I played 7 minutes as a left midfielder. Set up a good goal scoring opportunity.
• Walked to Wal-Mart and bought a Texas State Flag. Highlight of the trip.

Monday, June 8, 2009

• Went back to Texas for my first time since I moved to California in 1998. I realized that I have missed the place a lot. We travelled with the MS Brilla to play the Austin Aztex of the USL-1 in US Open Cup play.
• Long, long bus ride.
• Got off the bus, unloaded our stuff in the room. Then, went out and had a training session. I was buzzing around and had a great session. Playing Dallas Texans style soccer. Loved it.
  
• Read from the Bible

1. Proverbs 8
2. Numbers 9-10
   

Sunday, June 7, 2009

• Had No Soda
• Went to Church at Pinelake-Clinton at 11:00 a.m.
• Ran 17.7 miles with Drewski from Terry, MS into town in Clinton, MS. Ended at the pool of one of our friends who has an apartment in town. Run actually felt great minus the chaffing. Run took 2 hours and 35 minutes. Longest run of my life and enjoyed it immensely. Great testing the limits of your body (and I am realizing I haven't even been close) with a great training partner and friend.
• Host family cooked some great food tonight. We feasted like kings!!!
  

Saturday, June 6, 2009

Read the Bible this morning. As I have said I am doing the Read the Bible in 90 Days Challenge and completed today's reading. Today I completed the book of Leviticus by reading Leviticus Chapters 14-27. I also read from the Book of Numbers (Chapters 1 - 8). Finally, I read my Proverb of the Day (6).

Had a game against the Panama City Pirates tonight at 5:30 p.m. @ Mississippi College. We were up 1-0 all game and then Panama City tied it in the 87th minute. Played 12 minutes.

Had a couple drinks with Drew and a couple of the guys. Enjoyed the evening, but nothing too crazy.

Friday, June 5, 2009

Finished up the Terry camp with the MS Brilla and the camp was a success. We had Coach Appreciation Day and that also was a success. Got some really cool artwork and donuts and brownies to boot.

Read the Bible today. As I have said I am doing the Read the Bible in 90 Days Challenge and completed today's reading. Today I read Leviticus Chapters 4 - 13.

A lot of sacrifices... I'm also thankful I don't have a serious skin disease (see Lev 13)

Tonight, we had training with the MS Brilla at 6:00 at Mississippi College. Started with some jogging and stretching. Then, moved into a passing drill in which first touch passing and moving were emphasized. After we played a 8 v 8 + 2 game with goalkeepers. Touch felt good today and was playing out of pressure nicely. Made the roster for the game tomorrow night against the Panama City Pirates at 5:30 p.m. @ Mississippi College.

On Monday, we will bus out to Austin, TX and get ready for our 1st Round US Open Cup match against the Austin Aztex of the USL-1. We will train in Austin on Monday night and play the match in Austin on Tuesday. We will depart from Austin to Clinton, MS on Wednesday morning at 9:00 a.m.

Went and watched THE HANGOVER with some of the teammates tonight. Pretty funny film. Ok... Very funny...

Thursday, June 4, 2009

Coached camp today with the Brilla in Terry, MS today. It was raining pretty hard today so after the first hour, we took the kids inside and played games with them. Hopefully, tomorrow will bring sunshine and smiles for the last day of camp.


Had practice tonight with the Brilla. We trained for an hour in the gym at First Baptist in Clinton, MS and played 3 v 3 futsal.

After camp, we picked up our cafeteria meal and brought it home for dinner. Had a pulled pork sandwich and a bag of chips. Living the dream... Watched the last part of the DC United v NY Red Bulls MLS game and then watched Season 4 of The Office.

MLS Rookie Life

Wednesday, June 3, 2009

• Coached Camp today in Terry, MS.
• Attended SPIN class at the Baptist Healthplex in Clinton, MS.
• No Brilla Training tonight.
• Worked with the ball for 60 min.
• Read from the Bible

1. Proverbs 3
2. Leviticus 1-3
   

Tuesday, June 2, 2009

• Completed my 8th day sans-soda.
• Had MS Brilla Training at 6:00 p.m.
• Lifted after practice

1. Warm-up Complex (Olympic Bar)
   
2. Snatches (5, 5, 5, 2 @ 70, 80, 90, 100 lbs.)
3. Pec Dec (10, 10, 8 @ 90, 140, 160 lbs.)
4. Pull-ups (8, 8)

• Read from the Bible

1. Proverbs 2
   

Monday, June 1, 2009

• 60 min Run (7 miles) - Long, slow distance at 5:30 a.m.
  
• Coached my first day of Brilla Soccer camps out in Terry, Mississippi today. Had a blast coaching with Drew Courtney and the kids were great.
• Completed my first week in awhile without any sodas.
• Had MS Brilla Training at 6:00 p.m.
• Read from the Bible:
  

1. Proverbs 1
2. Exodus 15-40
3. Matthew 1
   

Sunday, May 24, 2009

GAME @ Central Florida Kraze (Orlando, FL)

Win 1-0. Played 1st half (45 minutes)

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We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.
- Romans 5:3-4

5/21/09 - Week 5, Day 4 - Thursday

The Brilla went to the Clinton Nature Center and worked on repairing the Nachez Trace Trail that extends from Nashville to Southern Mississippi. Spent 3 hours there with the guys and did some good, community service work.

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Session 1 (10:00 a.m. - 11:00 a.m.) ~ 60 minutes

Digging a ditch with a pick ax and shovel. Very COOL HAND LUKE if I must say so myself...

Gotta get your mind right boy...

Session 2 (4:30 p.m. - 5:30 p.m.) ~ 60 minutes

Ran from our house down the road through rural Mississippi to Carrol Road and back. 30 minutes out, turn around and 30 minutes back. Trying to build a good, aerobic base. 6 month plan to get ready for pro tryouts/combines in December/January/February...

Session 3 (7:30 p.m. - 9:50 p.m.) ~ 2 hours, 20 minutes

MS Brilla Training. We started with some jogging and stretching. Then we progressed into a 2 v 2 game in which 2 groups were connected to each other. There were 2 goals at each side of the 40 x 20 field that was divided into 2 sections. Essentially, it was 4 v 4 split in half with the defensive 2 trying to win the ball and find the targets. After awhile, a defender could add to the attack, creating a numbers up situation.

Our second drill was 6 (4 midfielders and 2 forwards - like a 4-4-2) v 5 (1 center d mid and 4 backs) to goal. The attackers were supposed to score and the defenders find random targets behind the attackers. This game was very frustrating for me, the d mid of the defending team as I felt I was running around like a chicken with his head cut off. If I did not drop to give cover, one center mid could draw me out, find the striker, who would play it to the other center mid advancing on the other side.

Finally, we played 11 v 11.

My touch was good tonight, pretty strong defensively. Was a frusturating session on average

5/20/09 - Week 5, Day 3 - Wednesday

Session 1 (10:00 a.m. - 11:45 a.m.) ~ 1 hour, 45 minutes

Mississippi Brilla Training. Had a very light session. We jogged an stretched for about 45 minutes. Was not allowed to train with the team as were the others that played over 70 minutes. Was told to take it easy and recover, but the body felt fine. After our jogging and stretching, the starters were the neutral players outside the competitive 4 v 4 to goal game. Wanted to train today.

Session 2 (12:30 p.m. - 1:20 p.m.) ~ 50 minutes

Rode the SPIN cycle after our light training. Rode for 50 minutes at a good, quick, steady pace. Rode at a high cadence with low resistance.

Session 3 - P90X - Ab Ripper X

-----------------------------------------------------------------------------------------------

Finished THEY CALL ME COACH by John Wooden

5/19/09 - Week 5, Day 2 - Tuesday

NO SODA

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GAME vs. New Orleans Jesters - 7:00 p.m. (90 minutes)

We tied tonight 3-3. We scored in the 2nd minute and then fell behind 1-3 at halftime. I played 90 minutes as a defensive midfielder. Felt I was one of the few shining lights in the first half as I gave the ball away only once (on a 25 yard penetrating pass to a forward's feet that got deflected by a sliding defender) and was switching the point of attack well. I felt that I also got stuck in very well in the first half. New Orleans was a team with many guys from England who were more "tough-guys" than soccer players, so the game was a battle from the beginning. Also, they are our main rival, so that played into the intensity. Our team played much better in the 2nd half. Debola was taken down in the box and I took the penalty kick to make it 2-3. Lemma scored the 3rd and I felt that we could have finished them off as we had most of the momentum. Played very simple and quickly, but was almost a 5th defender. Need to get tighter on defense, especially late in the game. A couple of times late, I got turned because I was not touch-length away from my man before he received the ball and he was able to use my momentum against me, which led to numbers down situation for us. Felt that this was the best performance to date of the season.

5/18/09 - Week 5, Day 1 - Monday

At 1:00 p.m., we went to Clinton Middle School and read children's books to 1st grade classes. It was a lot of fun meeting the kids. You can tell how much of a role model that we are to the kids (Mississippi Brilla) and how important it is to set a good example for the kids.

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Session 1 (5:30 p.m. - 7:00 p.m.) ~ 90 minutes

We had a light training session tonight. We started with some 3 v 1 transition work and then did some shadow play to goal to work on our build up play. Then, we did some finishing with shots on goal from outside the box combined with crosses and finishes. Finally, completed the session with a few set pieces. My set pieces were bad tonight. I was not finding the sweet spot on the ball at all, but the corners were good. I want to start working on my shooting from set pieces in front of goal.

Session 2 (7:30 - 8:30 p.m.) ~ 1 hour

Rode the SPIN cycle after our light training. Rode for an hour at a good, quick, steady pace. Rode at a high cadence with low resistance. Building the aerobic base.

5/17/09 - Week 4, Day 7

Went to Pinelake Church this morning at 11:00 a.m.

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NO SODA today...

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Session 1 (2:00 p.m. - 3:00 p.m.) ~ 60 minutes

60 minutes on the SPIN cycle at the Healthplex. Went with little resistance and a high cadence.

Session 2 (3:15 p.m. - 4:00 p.m.) ~ 45 minutes

Olympic Lifting:

Snatches 3 x 5 @ 75 lbs., 85 lbs., 85 lbs.
Push Press 3 x 5 @ 95 lbs.
Front Squats 3 x 5 @ 115 lbs.
Overhead Squats 3 x 5 @ 85 lbs.
Bench Press 4 @ 175 lbs, 5 @ 155 lbs.

Session 3 (7:00 p.m. - 8:00 p.m.) ~ 60 minutes

Ballwork. Did a lot of juggling and fast footwork for an hour.

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Spent the afternoon and evening (when not training) on the back porch of our Terry, Mississippi (rural Mississippi) host family reading John Wooden's book, THEY CALL ME COACH, drinking sweet tea, sitting on a rocking chair, and listening to Kenny Chesney and Zac Brown Band. Life is beautiful

5/16/09 - Week 4, Day 6 - Saturday

Coached a 3 v 3 academy team at 10:00 a.m. @ Traceway Park in Clinton, Mississippi.

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Took the day off to let the body recover

5/15/09 - Week 4, Day 5 - Friday

Session 1 (4:00 p.m. - 4:30 p.m.) ~ 30 minutes

SPIN cycle for 30 minutes at low resistance and a high cadence. Smooth, steady pace.

Session 2 (4:45 p.m. - 5:15 p.m.) ~ 30 minutes

Lifted (Olympic):

Snatches 3 x 5 @ 65 lbs., 75 lbs., 80 lbs.
Cleans 5, 5, 2 @ 135 lbs.
Deadlifts 3 x 5 @ 135 lbs., 155 lbs., 155 lbs.
Push Press 1 x 5 @ 95 lbs.

Session 3 (7:30 p.m. - 9:30 p.m.) ~ 2 hours

Mississippi Brilla Training

5/14/09 - Week 4, Day 4 - Thursday

Personal Training (Coaching) - 1 hour (5:30 p.m. - 6:30 p.m.)

MS Brilla Practice (7:30 p.m. - 9:00 p.m.)

Anybody playing more than 70 minutes after last night's match jogged and stretched for about 45 minutes and then played some light 5 v 2. Legs were a bit tight today, but not too bad.

5/13/09 - Week 4, Day 3 - Wednesday

Game @ Baton Rouge

Win 1-0. Played 90 minutes as a defensive center midfielder.

5/12/09 (Post-Op +40) Week 4, Day 2 - Tuesday

Bed Time: 1:00 a.m.
Wake-Up: 10:00 a.m.
Total Sleep: 9 hours

Woke up this morning a bit stiff and with a bit of a sick feeling. Some drainage in the throat. Pushed very hard yesterday, so it is understandable. Watched some of the Giro d' Italia online.

Session #1 (3:30 p.m. - 4:15 p.m.) Weights - Olympic Lifting

Warm-up Complex (bar)
Snatches 3 x 5 @ 65#
Cleans 3 x 5 @ 115#
Deadlifts 3 x 5 @ 145#
Front Squats 2 x 5 @ 115#
Push Press 3 x 5 @ 95#
Overhead Squats 3 x 5 @ 75#
Bench Press 8, 6 @ 155#

Session #2 (5:00 p.m. - 6:00 p.m.) - Team Training ~ 1 hour

Warmed up with a jog and stretching session. Played 5 v 2 for a bit and then moved into set pieces. Hit some corners and then worked on free kicks. After, we finished with some pattern and possession play to goal.


Coached at the Brilla Academy for an hour and worked on finishing with the kids.

(5/11/09) - Monday, Week 4, Day 1 (Post-Op +39)

Bed Time: 1:00 a.m.

Wake-Up: 10:30 a.m.

Sleep Time: 9 hours, 30 minutes

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Session #1: Team Training (2:30 p.m. - 5:00 p.m.) ~ 2.5 hours

We had practice today at Mississippi College at 2:30. Went in early and got my blisters taped up (heels, breaking in new shoes). We started with a warm-up jog with dynamic and static stretching. After, we worked on some technical passing and combination play. Our first small-sided game was in a 20 x 20 box. We played 4 players on the outside with 3 players centrally keeping the ball from a team of 4 in the center. The defense job was to win the ball and keep it for as long as possible to delay the attacking team from getting points. The attacking team received points when they completed 7 passes. After 2 minutes, the teams of four switched while the 3-man team stayed inside. The game was very demanding and a high-work rate was shown. For the rest of the session we played a 7 v 7 with goalkeepers tournament. Field was about a 40 x 60.

Session #2: SPIN class (5:45 p.m. - 6:30 p.m.) ~ 45 minutes

Drew, Josh, and I attended the 5:45 SPIN class at the Healthplex. We worked out very hard and were constantly pushed. SPIN is no joke and incorporated a lot of intervals as well as steady-pace changing resistance exercises. Our legs were done afterwards. SPIN after practice = near death experience.

Session #3: Lift - Upper (7:00 p.m. - 7:30 p.m.) ~ 30 minutes

Josh and I lifted upper body. Our bodies were dead, but we got some decent work in.

Bench Press 7, 10, 10 @ 135#, 6 @ 155#

Shoulder Press 3 x 10 @ 30# DBells

Biceps (Machine) 3 x 10 @ 50#

Triceps (Machine) 3 x 10 @ 50#

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Finished the day with a reward of Little Caesar's Pizza and a couple Cokes. We then went and took a cold plunge to rejuvenate the muscles.

5/9/09 - Saturday

Game vs. Atlanta Blackhawks (W 2-1) - 7:00 p.m.

Played 90 minutes and had an assist on the game winner. We were down 1-0 at halftime and battled back to win 2-1.

5/8/09 (Post-op +36) - Week 3, Day 5 - Friday

Session #1: Team Training (10:00 a.m. - 11:45 a.m.)

We had practice today at Traceway. The legs were a bit sore today, but loosened up after awhile. Started off with movement in a 40 x 40 box and progressed into stretching, agility, and then some good, old-fashioned Tag. After, we played 5 v 5 in 50 x 50 box to goal and then finished with the 1 v 2, 2 v 2, 3 v 2 finishing game.

Team Meeting @ 1:00 p.m. in the Healthplex

Session #2: Team Intersquad Scrimmage (6:00 p.m.)

We played an intersquad scrimmage tonight. We were divided into 2 teams and played a 30 minute and a 40 minute half. Body felt very good until the last 10 minutes of the 2nd half. Week of hard training started to get to me. Game looks promising for tomorrow.

5/7/09 (Post-op +35) - Week 3, Day 4 - Thursday

Session #1 (12:00 p.m.) - Interval Run

Jog 1/4 mile for warm-up

1 Mile @ 10.0 mph (6:00 min/mile pace) - HR: 154 BPM

Rest 1 minute, 30 seconds

1 Mile @ 10.0 mph (6:00 min/mile pace) - HR: 157 BPM

Rest 1 minute, 30 seconds

1 Mile @ 10.0 mph (6:00 min/mile pace) - HR: 164 BPM

Jog 1/4 mile for cool-down

Session #2 (3:00 p.m.) - Ballwork ~ 45 minutes

Went in with Drew to the racquetball courts and got some touches in. Warmed up on the AirDyne for 1 mile and then went to the court. We did a lot of one and two touch passing and passing and moving. We worked for about 45 minutes. After we got finished we went to the cold plunge for 10 minutes and then I went to the steam room for 5 minutes to open up the lungs.

Session #3 (7:30 p.m.) - Team Training

Team training with the MS Brilla tonight at Treadway Park.

5/6/09 (Post-op +34) - Week 3, Day 3 - Wednesday

Session #1 - (10:00 a.m. - 11:30 a.m.) Team Training

Woke up at 9:00 a.m. and had a couple of bowls of Honey Nut Cherrios and a banana. Took a quick shower and was at the Mississippi College training pitch by 9:45 a.m. (yes, it is about 2 blocks away). We started off with the circle warm-up we did the previous day. We initially began with movement in the circle at random and gradually picked up the pace. After we had run and stretched a bit, we did some technical work where we would touch 3 cones in the middle of the circle before we exploded to the outside to receive a pass from a player and played it back to them. We worked on one touch, two touch, and volleys. On a few, we would do 3 push-ups instead of touching 3 cones before we could receive a pass.

After our technical warm-up, we moved into a 6 v 6 game with 2 neutral players. After we passed the ball we had to run around a cone that were placed 10 yards outside the 40 x 40 playing pitch at the midpoints (like a diamond) before we could receive another pass. We progressed into playing 2 touch without running outside, 2 touch with running outside, and then one touch.

After this game and some water, we went and played 3 vs 3 in a 20 x 20 box with a target player one side and 2 other possession players on the other side. The object of the game was to find the target in the middle 5 yard gate as quick as possible. In order to do this, you could combine with the 2 possession players. The possession players only had one touch, so movement off of the ball was stressed. Also, high defensive pressure on the ball was paramount to keeping the other team from finding their target early.

We had some more water and finished with a finishing game. An attacking team had 3 lines and a defending team had 2 lines on the post of the goal they were defending. The defending team could score in 2 small goals on the outside of the endline where the attackers started. The attackers would start with a 1 v 2 (1 attacker, 2 defender) and try to score quickly. Next, a runner from the right would enter and the group would play 2 v 2 with the same defenders. Finally, a 3rd runner would be added from the left and they would finish with 3 v 2. We each took a turn as attackers and defenders before lightning cleared us off.

It was great to have an early morning training session and then have the rest of the day to do whatever we please. We went and took an ice bath and jacuzzi session and spent 5 minutes in the steam room to open up the lungs before grabbing some lunch in the cafeteria at Mississippi College. I took a nice 2 hour nap afterwards.

Session #2 - (4:30 p.m. - 6:00 p.m.) Weights and SPIN class

I convinced Drew to take a SPIN class with me at the HealthPlex. We lifted some weights and then did the 40 minute class.

Bench Press 3 x 10 @ 115 lbs.

Shoulder Press 3 x 10 @ 30 lbs. (2 x 15 lbs. dumbbells)

Biceps Curl 3 x 10 @ 30 lbs. (2 x 15 lbs. dumbbells)

Machine Row 3 x 10 @ 70 lbs.

Machine Chest Press 3 x 10 @ 110 lbs.

AirDyne Bike 1 Mile

Rode for 20 minutes at a good pace before our SPIN class and then had the SPIN class that lasted for 40 minutes. Ended the workout with a nice stretching session with Drew and then took a dip in the cold plunge and jacuzzi. Spent 5 minutes in the Steam Room to open up the lungs.

Went to bed at 11:45 p.m.