Wednesday, March 30, 2011
Monday, March 28, 2011
March 28
24 burpees.
April's almost here. It's less about how badly you want it and more about what you're willing to do to get it. Recognize.
Leg Strength and Endurance: Week 4
5 circuits w/ 30 sec between exercises, 1 min between circuits
In case you've forgotten, the circuit is:
20 body weight squats
10 lunges per leg alternating legs
10 side lunges per leg alternating legs
10 step ups per leg alternating legs
10 squat jumps
Enjoy.
In case you've forgotten, the circuit is:
20 body weight squats
10 lunges per leg alternating legs
10 side lunges per leg alternating legs
10 step ups per leg alternating legs
10 squat jumps
Enjoy.
March 25,26,27
21, 22, and 23 burpees respectively. Spent a few hours on Saturday with Mazur running a clinic for Hotchikiss and Choate's ultimate teams. Warmed up for that with a mile run and this weeks leg strength workout. Looking forward to track workouts starting next week.
Thursday, March 24, 2011
March 24
I skipped two days of burpees, so I made them up tonight after class.18, 19, and 20, over a span of about 30 minutes. Tiring. Recognize.
Youtubes for Circuit workout
In case there's any ambiguity about the exercises, here's roughly how I've been doing them:
Squat - Body weight: http://www.youtube.com/watch?v=L4KhIEwoZHI (only a little faster, and hands behind head)
Lunge - http://www.youtube.com/watch?v=dJ95qwNaD78 (also faster, hands behind head)
Lateral Lunge - http://www.youtube.com/watch?v=yu-82RlK0T8&feature=related (less of an English accent)
Step ups - http://www.youtube.com/watch?v=KDwzB6xuZ9o (couldn't find a good one how I do them, but this looks pretty good. I do them alternating legs each time and exploding off of the box)
Squat jumps - http://www.youtube.com/watch?v=jY8AgiMBxXY&feature=related (I don't go this low ... looks bad for the knees. but yeah ...)
-Rafe
Squat - Body weight: http://www.youtube.com/watch?
Lunge - http://www.youtube.com/watch?
Lateral Lunge - http://www.youtube.com/watch?
Step ups - http://www.youtube.com/watch?
Squat jumps - http://www.youtube.com/watch?
-Rafe
Wednesday, March 23, 2011
Effective cross training
Sometimes you need something new to keep your training exciting.
Ben Crane has some neat ideas...check them out.
Ben Crane has some neat ideas...check them out.
Tuesday, March 22, 2011
Leg Strength and Endurance Revision
On Rafe's suggestion, we're adding a lateral component to the leg strength workouts. The circuit is now:
Body weight squats (20)
Lunges (10 each leg)
Lateral lunges (10 each way)
Step ups (10 each leg)
Squat jumps (10)
Rest intervals will continue to change each week. Track workouts starting April 4.
Body weight squats (20)
Lunges (10 each leg)
Lateral lunges (10 each way)
Step ups (10 each leg)
Squat jumps (10)
Rest intervals will continue to change each week. Track workouts starting April 4.
March 21
17 burpees. Last week's leg strength and endurance workout. A bunch of pullups, crunches, hip flexor work, and medicine ball throws. Stretching.
Monday, March 21, 2011
Leg Strength and Endurance: Week 3
Week 3: 5 circuits w/ 30 sec between exercises, 1.5 min between circuits
Recognize that only one team can be the hardest working team in the country.
Recognize that only one team can be the hardest working team in the country.
March 18, 19, and 20
14, 15, and 16 burpees respectively. IOP with some squat jumps and sprints afterwards.
Friday, March 18, 2011
March 16 and 17
Two long days of work and class. 11 and 12 burpees respectively. Doing this week's workout tonight.
Tuesday, March 15, 2011
Ides of March
10 burpees this morning before my workout partner woke up. I think he's still thrown off by DST.
Monday, March 14, 2011
Leg Strength and Endurance: Week 2
Week 2: 4 circuits w/ 45 sec between exercises, 2 min between circuits
Try to work on your form. These should be controlled movements, not out of control herky jerks.
Enjoy.
Try to work on your form. These should be controlled movements, not out of control herky jerks.
Enjoy.
March 11, 12, and 13
7, 8 and 9 burpees respectively. Midnight madness hat tournament in Hamden...ehh. IOP on Sunday night...ehh again. No complaining. Get back to work. Happy Monday!
Friday, March 11, 2011
Wednesday, March 9, 2011
March 9
30 minutes on the bike, and another solid 30 stretching.
1 set of 5 burpees....followed by another set after Jayden got really excited about it.
Did this week's leg strength workout as a warmup for East Windsor Winter League...and felt pretty good.
1 set of 5 burpees....followed by another set after Jayden got really excited about it.
Did this week's leg strength workout as a warmup for East Windsor Winter League...and felt pretty good.
Monday, March 7, 2011
Leg Strength and Endurance: Week 1
This year I'm planning on posting three different sets of workouts over the course of the year. The first two slightly overlap and are targeted at leg strength and endurance and will carry us from March through June. You should be working to strengthen your core and big muscles at this point, preparing the base of fitness that will be the foundation for you throughout the season. Feel free to substitute, remove, add or change things however you'd like...you're responsible for your own body. These workouts are meant to provide a structured suggestion. The third will transition into agility and much shorter explosive actions. We'll begin that transition in early July.
In all cases, feel free to post your times, comments, etc in the comments.
The Leg Strength and Endurance structure is simple, and should be sandwiched between adequate warm-up and stretching.
There are four exercises, which you perform in a circuit:
(a) Body-weight squat
(b) Lunge
(c) Step-up
(d) Squat jump
Performing (a)-(d) is one set. What changes over the course of the workout is how long you rest between exercises/sets and how many sets you perform. Technique notes: it's important to perform every rep quickly (as close to 1/sec as possible). Hands are behind the head for every exercise except the squat jump, where they're on the hips. Make sure to take a nice long step in the lunge. The step-up is on about a 14-inch step.
If you don't have a good strength base, the circuit is: 10 squats, 5 lunges/leg, 5 step-ups/leg, 5 squat jumps. If you have a good strength base, the circuit is: 20 squats, 10 lunges/leg, 10 step-ups/leg, 10 squat jumps.
The workout for Week 1 is 3 circuits with 45 seconds between exercises and 3 minutes between circuits.
In all cases, feel free to post your times, comments, etc in the comments.
The Leg Strength and Endurance structure is simple, and should be sandwiched between adequate warm-up and stretching.
There are four exercises, which you perform in a circuit:
(a) Body-weight squat
(b) Lunge
(c) Step-up
(d) Squat jump
Performing (a)-(d) is one set. What changes over the course of the workout is how long you rest between exercises/sets and how many sets you perform. Technique notes: it's important to perform every rep quickly (as close to 1/sec as possible). Hands are behind the head for every exercise except the squat jump, where they're on the hips. Make sure to take a nice long step in the lunge. The step-up is on about a 14-inch step.
If you don't have a good strength base, the circuit is: 10 squats, 5 lunges/leg, 5 step-ups/leg, 5 squat jumps. If you have a good strength base, the circuit is: 20 squats, 10 lunges/leg, 10 step-ups/leg, 10 squat jumps.
The workout for Week 1 is 3 circuits with 45 seconds between exercises and 3 minutes between circuits.
March 5 and 6
One burpee Saturday. Two on Sunday while JJ tried to figure out how to do them with me. IOP and some stretching. Workout for this week to come...
Friday, March 4, 2011
Burpee Challenge
**** If you don't know what a burpee is, go here. ****
Jake and I are embarking on a burpee-a-day challenge between now and Mixed Easterns. The deal is this. Starting tomorrow you do one more burpee than you did the day before. So tomorrow is 1. Sunday is 2. Monday is 3, and so on. The Friday before Mixed Easterns will be the 90th day.
You should get on board.
Jake and I are embarking on a burpee-a-day challenge between now and Mixed Easterns. The deal is this. Starting tomorrow you do one more burpee than you did the day before. So tomorrow is 1. Sunday is 2. Monday is 3, and so on. The Friday before Mixed Easterns will be the 90th day.
You should get on board.
Wednesday, March 2, 2011
Converting Strength to Power - One Easy Tip
Wow. Has it already been 4 months since the end of last season?! By now, you have probably built up a good base of strength. But it is time to start slowly converting that strength to usable power: power that will make you faster and quicker, and not just win a bench press competition.
One easy way to make this transition gradually (we are still two months from tryouts, after all) is to supplement your current workout routine with explosive movements that mimic the lifting you are already doing. This is particularly useful for the exercises you are doing that work a whole group of muscles. For example, after every set of:
-Bench presses ... do 3 "clapper" push-ups
-Squats or leg-presses ... do 3 squat jumps for height
-Lunges ... do 3 alternating lunge-jumps
-Rows or Lat pulldowns ... do 3 fast pull-ups
-Dead-Lifts ... do 3 granny throws with a light medicine ball (4-5 lbs). If you don't have easy outdoor access, do the same explosive motion upward but don't let go of the ball.
Lifting increases the length of your muscle fibers. Adding these zero-weight, explosive motions immediately after doing the strength exercises will train your muscle fibers to contract quickly, which is key to generating usable power."
-Rafe
One easy way to make this transition gradually (we are still two months from tryouts, after all) is to supplement your current workout routine with explosive movements that mimic the lifting you are already doing. This is particularly useful for the exercises you are doing that work a whole group of muscles. For example, after every set of:
-Bench presses ... do 3 "clapper" push-ups
-Squats or leg-presses ... do 3 squat jumps for height
-Lunges ... do 3 alternating lunge-jumps
-Rows or Lat pulldowns ... do 3 fast pull-ups
-Dead-Lifts ... do 3 granny throws with a light medicine ball (4-5 lbs). If you don't have easy outdoor access, do the same explosive motion upward but don't let go of the ball.
Lifting increases the length of your muscle fibers. Adding these zero-weight, explosive motions immediately after doing the strength exercises will train your muscle fibers to contract quickly, which is key to generating usable power."
-Rafe
Tuesday, March 1, 2011
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