4/19 Throwing with Allison and Jake T, about half short and half long throws
4/20 PT, upper body, and core
PT: stretching glute, hamstring, and piriformis, single leg glute bridges, modified bicycles
Upper body: total of 50 push-ups, 5 negative chin-ups, 10 barbell chin-ups. Maybe biceps do win championships...if so, glad I'm on Zuba's team!
Core: 1min planks front and each side, 30 bicycles ea, 2x20ea rotational V-sits w/10lb, 3x10 back extensions w/25lb, 2x10ea oblique extensions w/25lb, rotational core with cable (not sure what to call the exercises, but 10 each low to high, high to low, and lateral rotation with 30-50lbs)
Movement Prep 10 min Reps Glute Bridge- 1 Leg Hip Flexed 12 Miniband Standing 2 Leg External Rotation 12 Lateral Shuffle- Overhead Arm Action 20 Sumo Squat to Hamstring Stretch 6 Knee Hug Lunge Elbow to Instep 6 Hand Walk- Reverse 6 Walking Quadriceps Stretch- Same 6 Repeat the following movement 2 times. Rapid Response 2 Inch Runs to Sprint :5
Plyometric 5 min Reps Circuit: repeat the following movements 2 times. Lateral Hop, Hop, Bound 2 Rotational Bound- 90 Degree Continuous 5
Medicine Ball 5 min Reps Circuit: repeat the following movements 2 times. Medicine Ball Perpendicular Rotational Throw- Standing 12 Medicine Ball Parallel Rotational Throw- Standing 12 Medicine Ball Overhead Slam- Rotational 5
Strength 60 min Reps
Circuit: repeat the following movements 3 times. Hang Snatch - Barbell 3 Sumo Squat to Hamstring Stretch 5
Circuit: repeat the following movements 5 times. Pec Stretch- Rack 6 Bench Press 4 Push Up- Plyometric Bench 4 Lat Stretch- Rack 5 Row- 1 Arm/1 Leg Contralateral Dumbbell 5
Circuit: repeat the following movements 3 times. Oblique Crunch- 2 Point 6 Cable Chop- Lateral Half Kneeling 5
4/20: Core performance:
Prehab 5 min Reps Pillar Bridge- Lateral :45 Pillar Bridge- Front :45 Hip Abduction - Standing Cable 10 Hip Adduction - Standing Cable 10 Hip Crossover - Standing Cable 10 Hip Extension - Standing Cable 10 Hip Flexion - Standing Cable 10 Ankle Theraband PNF D1.1 20 Ankle Theraband PNF D1.2 20 Ankle Theraband PNF D2.1 20 Ankle Theraband PNF D2.2 20
Movement Prep 10 min Reps Glute Bridge- 1 Leg Hip Flexed 12 Miniband Standing 2 Leg External Rotation 15 Skipioca 10 Drop Lunge to Lateral Lunge 6 Knee Hug Lunge Elbow to Instep 8 Straight Leg March 8 Repeat the following movement 2 times. Rapid Response Base Rotations to Sprint :5
Plyometric 10 min Reps Circuit: repeat the following movements 4 times. Squat Jump- Continuous 4 Box Blast- Alternating Continuous 6
Medicine Ball 10 min Reps Circuit: repeat the following movements 2 times. Medicine Ball Chest Pass- Standing 12 Medicine Ball Granny Toss- Reverse 5 Medicine Ball Perpendicular Rotational Throw- Standing 12 Medicine Ball Overhead Slam- Rotational 6
Movement Skills 15 min Reps Circuit: repeat the following movements 5 times. Acceleration Wall Drill- Running :6 Acceleration- Split Stance 5 Acceleration/Deceleration 90' Runs (r/l) 4
Then did: 6 x tennis ball 6-cone drill, 45 seconds rest between sets
4/21 throwing and agilities with Allison, Jake T, Brandon, and Andy. Six cone CP change of direction drill once through. Six cone tennis ball drill three times. Two suicides.
I have not yet posted on here. I have been doing the workouts along with some of my own stuff. I have not had time to transfer the info from my journal to the web. Still catching up on all the workouts but i am cranking them out.
4/20: Track workout
ReplyDelete77, 81, 83, 85, 83, 83
65, 66, 66, 67
85, 84
4/19 Throwing with Allison and Jake T, about half short and half long throws
ReplyDelete4/20 PT, upper body, and core
PT: stretching glute, hamstring, and piriformis, single leg glute bridges, modified bicycles
Upper body: total of 50 push-ups, 5 negative chin-ups, 10 barbell chin-ups. Maybe biceps do win championships...if so, glad I'm on Zuba's team!
Core: 1min planks front and each side, 30 bicycles ea, 2x20ea rotational V-sits w/10lb, 3x10 back extensions w/25lb, 2x10ea oblique extensions w/25lb, rotational core with cable (not sure what to call the exercises, but 10 each low to high, high to low, and lateral rotation with 30-50lbs)
Did the track workout with Dave Dalzin and threw around for 20 minutes, plus 56 burpees.
ReplyDeleteTrack times:
77, 77, 76
77, 77, 76
57, 58
57, 55
79, 78
Booyah Consistency.
I'll get on the train b/c I'm procrastinating starting a take home final. Since last friday:
ReplyDelete4/15- PT hip and core
4/16- Track workout: 2-mile in 13:29 (trying to beat brandon's 11:40 but no dice)
Then 85,84 87,83 (these were significantly harder after the 2-mile than last time..)
4/17- 4-5 mile trail run (with brandon) up and down 3 "peaks".
4/19:PT hip and core
4/20: 4 mile trail run (hard on the uphills)
Hip is feeling good again AND the trees are leafing out!
picked up at henlopen w/ 7express over the weekend...fun times and lots of playing!
ReplyDelete4/18 - easy 25 minute jog to/around the beach
4/20 - track workout w/ lowell and sean in stamford:
79 (what?!), 91, 91, 93, 93, 92 (consistency...yesss)
64,65,64,65 (super consistent!)
97 (ouch), 90 (pushed through in the end!)
4/18: 30 minutes on bike. D5 plyo workout. really good stretch out and work on roller. felt great!
ReplyDelete4/19: Core Performance
Prehab 5 min Reps
Diagonal Arm Lift- Feet Shoulder Width 8
Miniband Bent Knee Lateral Walk- Ankle 15
Dorsiflexion Stretch - Half Kneeling 8
Y- Standing 10
T- Standing 10
W- Standing 10
L- Standing 10
Movement Prep 10 min Reps
Glute Bridge- 1 Leg Hip Flexed 12
Miniband Standing 2 Leg External Rotation 12
Lateral Shuffle- Overhead Arm Action 20
Sumo Squat to Hamstring Stretch 6
Knee Hug Lunge Elbow to Instep 6
Hand Walk- Reverse 6
Walking Quadriceps Stretch- Same 6
Repeat the following movement 2 times.
Rapid Response 2 Inch Runs to Sprint :5
Plyometric 5 min Reps
Circuit: repeat the following movements 2 times.
Lateral Hop, Hop, Bound 2
Rotational Bound- 90 Degree Continuous 5
Medicine Ball 5 min Reps
Circuit: repeat the following movements 2 times.
Medicine Ball Perpendicular Rotational Throw- Standing 12
Medicine Ball Parallel Rotational Throw- Standing 12
Medicine Ball Overhead Slam- Rotational 5
Strength 60 min Reps
Circuit: repeat the following movements 3 times.
Hang Snatch - Barbell 3
Sumo Squat to Hamstring Stretch 5
Circuit: repeat the following movements 5 times.
Pec Stretch- Rack 6
Bench Press 4
Push Up- Plyometric Bench 4
Lat Stretch- Rack 5
Row- 1 Arm/1 Leg Contralateral Dumbbell 5
Circuit: repeat the following movements 3 times.
Oblique Crunch- 2 Point 6
Cable Chop- Lateral Half Kneeling 5
4/20: Core performance:
Prehab 5 min Reps
Pillar Bridge- Lateral :45
Pillar Bridge- Front :45
Hip Abduction - Standing Cable 10
Hip Adduction - Standing Cable 10
Hip Crossover - Standing Cable 10
Hip Extension - Standing Cable 10
Hip Flexion - Standing Cable 10
Ankle Theraband PNF D1.1 20
Ankle Theraband PNF D1.2 20
Ankle Theraband PNF D2.1 20
Ankle Theraband PNF D2.2 20
Movement Prep 10 min Reps
Glute Bridge- 1 Leg Hip Flexed 12
Miniband Standing 2 Leg External Rotation 15
Skipioca 10
Drop Lunge to Lateral Lunge 6
Knee Hug Lunge Elbow to Instep 8
Straight Leg March 8
Repeat the following movement 2 times.
Rapid Response Base Rotations to Sprint :5
Plyometric 10 min Reps
Circuit: repeat the following movements 4 times.
Squat Jump- Continuous 4
Box Blast- Alternating Continuous 6
Medicine Ball 10 min Reps
Circuit: repeat the following movements 2 times.
Medicine Ball Chest Pass- Standing 12
Medicine Ball Granny Toss- Reverse 5
Medicine Ball Perpendicular Rotational Throw- Standing 12
Medicine Ball Overhead Slam- Rotational 6
Movement Skills 15 min Reps
Circuit: repeat the following movements 5 times.
Acceleration Wall Drill- Running :6
Acceleration- Split Stance 5
Acceleration/Deceleration 90' Runs (r/l) 4
Then did:
6 x tennis ball 6-cone drill, 45 seconds rest between sets
4 x 16-cone drill, 45 seconds rest between.
Then went 18 for 20 on free throws.
4/21: 2 mile run. 13:48 looking forward to getting back to the rainy cold northeast tomorrow.
ReplyDelete4/21 throwing and agilities with Allison, Jake T, Brandon, and Andy.
ReplyDeleteSix cone CP change of direction drill once through. Six cone tennis ball drill three times. Two suicides.
4/20-- track workout
ReplyDelete4/21--- throwing and agility with Jake T, Brandon and Andy :)
4/21 -- off day, just some throwing with smash and SeanLaing.
ReplyDelete4/22 -- Track workout
74,76,75
75,75,75
55,55
55,55
63,70
way behind on posting, catching up the past few weeks:
ReplyDelete4/22 week 2 track work out
14:00 2 mile
80,82,83,82
4/20 leg strength workout plus upper body
4/16-4/17 henlopen
4/14 goaltimate
4/13 speed training
4/12 leg strength workout plus upper body
4/11 week 1 track workout
don't remember exact times, all were between 80-85 while dodging stupid high schoolers watching baseball
4/22
ReplyDeleteTrainer
mile warmup, dead lifts, backwards lunges, v-up abs, leg press, calf raises, cable rows, shoulder somethings
4/19
Trainer
busted ACL but still alive and kickin
ReplyDelete20 min exercise bike
3 sets of 10 reps each:
-body weight squats
-hamstring curls
-leg adduction & abduction
-heel slides
-heel bridge lifts
-heel raises
-quad fires
-passive leg extension
-v sits w/ med ball
-1 min plank
2 sets of 10 reps each -
-arm rows
-wall angels
-chest stretch
-15 sec hang
-negative pull-ups
-push-ups
ice bath, e-stim, rinse, repeat
4/22 track workout with Andy
ReplyDelete86, 88, 87,
87, 88, 87,
62, 62,
62, 62,
86, 82
i chose the windiest day to do the track workout (thursday) because doesn't that sound like fun?!
ReplyDelete87 82 81 80 / 77 80
58 58 / 59 57
79 77
let that first one be a lesson to you kiddies for why warming up properly is important.
4/19
ReplyDeleteLifting
4/20
3 mile run 23 min
4/21
Lifting
Agilities with Liz, Brandon, Jake and Allison
4/22
Track workout with liz m!
73,75,75
75,76,75
54,53
53,53
79,71
4/24 Skills and Drills with Rafe, Kendra and Liz M
I have not yet posted on here. I have been doing the workouts along with some of my own stuff. I have not had time to transfer the info from my journal to the web. Still catching up on all the workouts but i am cranking them out.
ReplyDelete4/25
75,73,71
76,76,75
56,53
55,54
76,70
20 minutes of solid throwing.