Monday, March 7, 2011
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
Tuesday, February 1, 2011
Sunday, January 2, 2011
Monday, December 6, 2010
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