Blogging goes to the bottom of the list when you're short on time. Over 4 months since the last post, just been a little too busy for this activity. I need a blog app the transfers my thoughts into posts. Got an app for that?
It's Coach Frank Beamer's 65th birthday and true to our boot camp tradition we celebrate by correlating the number of reps or timed drills to the # of years. We usually only do this for the clients in the class but 65 was a good endurance # and Frank is worth celebrating. Go Hokies!
Place: Parking Garage
Length of session: 65 minutes
Equipment needed: Exercise tubes, weighted jump ropes, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Jump rope - 65 secs
Leg Progression:
* body weight squats, 30 reps
* squats w/ med ball, 25 reps
* squats w/ resistance tube, 10 reps
Total of 65 reps, get it?
1 lap around parking area
Push-Up Progression:
* Regular push-ups, 30 reps
* Push-ups off med ball. 10 right hand on the med ball, 10 left hand on the med ball = 20 reps total
* Closed grip/tricep push-ups with toes on the med ball and hands on the ground, 15 reps
1 lap around parking area
Jump rope - 65 secs
Leg progression:
* Split squats w/ one foot toes down on med ball. 15 reps each leg = 30 reps
* Jump alternating split squats w/ med ball 25
* Mountain climbers off med ball 10 each leg (yeah it = 20 but who's counting anyway?)
1 lap around parking area
Back progression:
* Reverse fly w/ resistance tube, 30 reps.
* Reverse fly w/ increased resistance on tube, 25 reps.
* Reverse fly w/ more resistance on tube, 10 reps.
1 lap around parking area
Jump rope - 65 secs
Leg progression:
* Lateral lunge, 15 each side = 30 reps.
* Skaters w/ med ball, 20 reps.
* Squat jump w/ med ball, 15 reps.
1 lap around parking area
Bicep progression:
* Resistance tube curls, 30 reps.
* Increased resistance tube curls, 20 reps.
* More resistance tube curls, 15 reps.
1 lap around parking area
Jump rope - 65 secs
Put it all together for one BIG super set. Repeat all of the above (minus the lap and jump rope) in one complete set w/ only few second break between exercises. Challenge your mental and physical endurance.
Sprints:
3 all out sprints 40 yds each.
Abs/Core
Stretch
Tuesday, October 18, 2011
Monday, June 6, 2011
At age 50, Willie Gault still burns up the track
http://profootballtalk.nbcsports.com/2011/06/06/at-age-50-willie-gault-still-burns-up-the-track/
We so often hear about former NFL players who are hobbling around on bad knees that it’s nice to occasionally see a story about a former player who moves almost as well in retirement as he did on the field.
Willie Gault, who played wide receiver for the Bears and Raiders in the 1980s and 1990s, is now 50 years old and still blazingly fast: He recently set world records in the 50-54 age group in both the 100-meter dash (10.88 seconds) and 200-meter dash (22.44 seconds).
As we noted in today’s one-liners, Gault hasn’t lost much speed from his playing days, and he attributes that to living the right way.
“I’ve always thought about what I want to accomplish and how I want my body to look,” Gault told the Daily Herald. “I eat right. I’m a vegetarian. I don’t drink, I don’t smoke, and I don’t do drugs. I know I’m only going to get one body. You can’t trade it in like a used car. I’ve always been very conscious of my body, and I treat my body right. I try to be stress free. I realize I’m never as great as my best day or as bad as my worst day. I don’t take anything too seriously, I laugh a lot and I play a lot. Acting like a kid sometimes helps keep me young.”
Gault says that his health goes beyond just working out and eating right, and is part of his whole life philosophy.
“Life is too short to have bitterness,” he said. “Don’t hold grudges; move on. You’re only here for a short time, even if you live to be 100.”
As good a player as he was on the football field, Gault says the sport he loves most is track.
“Track and field is the greatest sport in the world,” Gault said. “I think [track] is better than football as a pure sport. . . . Is football a great sport? Of course. I’ve done a lot of sports, but track and field is the greatest because it’s just you out there.”
The vast majority of people could never run a 100-meter dash in less than 11 seconds at any point in their lives, let alone after turning 50. But Gault says everyone can be in good shape late in life if they’re willing to work at it.
“I just never really stopped running,” Gault said. “It’s really easy to get out of shape, especially when you get older, and then it’s just way too hard to get back. People get discouraged because after a few weeks they’re not seeing great results, so they give up. I never want to get out of shape. I’ll do it 3-4 times a week until I die.”
We so often hear about former NFL players who are hobbling around on bad knees that it’s nice to occasionally see a story about a former player who moves almost as well in retirement as he did on the field.
Willie Gault, who played wide receiver for the Bears and Raiders in the 1980s and 1990s, is now 50 years old and still blazingly fast: He recently set world records in the 50-54 age group in both the 100-meter dash (10.88 seconds) and 200-meter dash (22.44 seconds).
As we noted in today’s one-liners, Gault hasn’t lost much speed from his playing days, and he attributes that to living the right way.
“I’ve always thought about what I want to accomplish and how I want my body to look,” Gault told the Daily Herald. “I eat right. I’m a vegetarian. I don’t drink, I don’t smoke, and I don’t do drugs. I know I’m only going to get one body. You can’t trade it in like a used car. I’ve always been very conscious of my body, and I treat my body right. I try to be stress free. I realize I’m never as great as my best day or as bad as my worst day. I don’t take anything too seriously, I laugh a lot and I play a lot. Acting like a kid sometimes helps keep me young.”
Gault says that his health goes beyond just working out and eating right, and is part of his whole life philosophy.
“Life is too short to have bitterness,” he said. “Don’t hold grudges; move on. You’re only here for a short time, even if you live to be 100.”
As good a player as he was on the football field, Gault says the sport he loves most is track.
“Track and field is the greatest sport in the world,” Gault said. “I think [track] is better than football as a pure sport. . . . Is football a great sport? Of course. I’ve done a lot of sports, but track and field is the greatest because it’s just you out there.”
The vast majority of people could never run a 100-meter dash in less than 11 seconds at any point in their lives, let alone after turning 50. But Gault says everyone can be in good shape late in life if they’re willing to work at it.
“I just never really stopped running,” Gault said. “It’s really easy to get out of shape, especially when you get older, and then it’s just way too hard to get back. People get discouraged because after a few weeks they’re not seeing great results, so they give up. I never want to get out of shape. I’ll do it 3-4 times a week until I die.”
Wednesday, May 25, 2011
Outdoor Athletic Boot Camp Workout 5-19-11
Place: Parking Garage (good chance of storms, needed some shelter, no excuses, no limits to get the workout in)
Length of session: 1 hour
Equipment needed: Exercise tubes, 4 cones, weighted jump ropes, agility sticks, agility ladder, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Jump rope - 90 secs
Leg Progression: space out 4 cones about 10 yds apart, everyone lines up side by side at first cone
* body weight squats, tempo 3:1, 10 reps, run to 2nd cone and back
* body weight squats, tempo 2:1, 15 reps, run to 3rd cone and back
* body weight squats, tempo 1:1, 20 reps, run to 4th cone and back
Jump rope - 90 secs
Push-Up Progression: space out 4 cones about 10 yds apart, everyone lines up side by side at first cone
* Regular push-ups, tempo 3:1, 10 reps, run to 2nd cone and back
* Regular push-ups, tempo 2:1, 15 reps, run to 3rd cone and back
* Regular push-ups, tempo 1:1, 20 reps, run to 4th cone and back
Jump rope - 90 secs
Med ball progression - lower body:
* Squats x15 reps, run to 2nd cone w/ med ball
* Reverse lunge x20 reps, run to 3rd cone w/ med ball
* Mountain climbers off med ball x30 secs, run to 4th cone w/ med ball
* Squat jump w/ med ball press overhead x10 reps
Med ball progression - upper body:
* Left hand on med ball, right hand off x10 reps, run to 2nd cone w/ med ball
* Right hand on med ball, left hand off x10 reps, run to 3rd cone w/ med ball
* Feet on med ball, decline push ups x10 reps, run to 4th cone w/ med ball
* Both hands on med ball, tricep isolation push ups x10 reps
Agility stick - lower body:
* Lateral hops, both feet, side to side over stick x20 reps, run to 2nd cone w/ med ball
* Front to back hops, both feet, back and forth over stick x20 reps, run to 3rd cone w/ med ball
* Single leg lateral hops x10 reps each foot, run to 4th cone w/ med ball
* Single leg front to back hops x10 reps each foot
Obstacle Course:
* Quick feet through agility ladder
* Lateral step over agility 7 sticks
* Frog hop over 5 stacked agility sticks
* Icky shuffle through agility ladder
Repeat x3
Sprints:
3 all out sprints from bottom of ramp on one level to the top of the ramp on the next level (uphill).
Abs/Core
Stretch
Length of session: 1 hour
Equipment needed: Exercise tubes, 4 cones, weighted jump ropes, agility sticks, agility ladder, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Jump rope - 90 secs
Leg Progression: space out 4 cones about 10 yds apart, everyone lines up side by side at first cone
* body weight squats, tempo 3:1, 10 reps, run to 2nd cone and back
* body weight squats, tempo 2:1, 15 reps, run to 3rd cone and back
* body weight squats, tempo 1:1, 20 reps, run to 4th cone and back
Jump rope - 90 secs
Push-Up Progression: space out 4 cones about 10 yds apart, everyone lines up side by side at first cone
* Regular push-ups, tempo 3:1, 10 reps, run to 2nd cone and back
* Regular push-ups, tempo 2:1, 15 reps, run to 3rd cone and back
* Regular push-ups, tempo 1:1, 20 reps, run to 4th cone and back
Jump rope - 90 secs
Med ball progression - lower body:
* Squats x15 reps, run to 2nd cone w/ med ball
* Reverse lunge x20 reps, run to 3rd cone w/ med ball
* Mountain climbers off med ball x30 secs, run to 4th cone w/ med ball
* Squat jump w/ med ball press overhead x10 reps
Med ball progression - upper body:
* Left hand on med ball, right hand off x10 reps, run to 2nd cone w/ med ball
* Right hand on med ball, left hand off x10 reps, run to 3rd cone w/ med ball
* Feet on med ball, decline push ups x10 reps, run to 4th cone w/ med ball
* Both hands on med ball, tricep isolation push ups x10 reps
Agility stick - lower body:
* Lateral hops, both feet, side to side over stick x20 reps, run to 2nd cone w/ med ball
* Front to back hops, both feet, back and forth over stick x20 reps, run to 3rd cone w/ med ball
* Single leg lateral hops x10 reps each foot, run to 4th cone w/ med ball
* Single leg front to back hops x10 reps each foot
Obstacle Course:
* Quick feet through agility ladder
* Lateral step over agility 7 sticks
* Frog hop over 5 stacked agility sticks
* Icky shuffle through agility ladder
Repeat x3
Sprints:
3 all out sprints from bottom of ramp on one level to the top of the ramp on the next level (uphill).
Abs/Core
Stretch
Monday, May 16, 2011
Outdoor Athletic Boot Camp Workout 5-12-11
Place: Elementary School Playground
Length of session: 1 hour
Equipment needed: a hill, Exercise tubes, weighted jump ropes, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Snake the hill - run up and down the length of the hill in a snake-like formation
Leg Progression on the hill: everyone lines up side by side at the bottom of the hill
* lunge walk up the hill, jog back down x3
* frog hop up the hill, jog back down x3
* reverse lunge walk up the hill, jog back down x3
Snake the hill - run up and down the length of the hill in a snake-like formation
Return to playground area
Jump rope - 90 secs
Resistance Tube Upper Body Progression:
* Reverse flys x15 reps
* Shoulder press x15 reps
* Upright rows x15 reps
* Back rows (wrap your tube around a pole or fence post) x15 reps
Run back to start and repeat for 3 sets
Jump rope - 90 secs
Med ball progression on benches:
* Step up and balance on single leg, press med ball above head, step back down, alternate legs x20
* Decline Push ups w/ feet on bench x10 reps
* Dips off bench w/ med ball in lap x15 reps
Repeat for 3 sets
Sprints: (on soccer field)
Sprint end line to midfield line, rest 10 secs
Sprint midfield line to end line, rest 10 secs
Repeat x3
Abs/Core
Stretch
Length of session: 1 hour
Equipment needed: a hill, Exercise tubes, weighted jump ropes, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Snake the hill - run up and down the length of the hill in a snake-like formation
Leg Progression on the hill: everyone lines up side by side at the bottom of the hill
* lunge walk up the hill, jog back down x3
* frog hop up the hill, jog back down x3
* reverse lunge walk up the hill, jog back down x3
Snake the hill - run up and down the length of the hill in a snake-like formation
Return to playground area
Jump rope - 90 secs
Resistance Tube Upper Body Progression:
* Reverse flys x15 reps
* Shoulder press x15 reps
* Upright rows x15 reps
* Back rows (wrap your tube around a pole or fence post) x15 reps
Run back to start and repeat for 3 sets
Jump rope - 90 secs
Med ball progression on benches:
* Step up and balance on single leg, press med ball above head, step back down, alternate legs x20
* Decline Push ups w/ feet on bench x10 reps
* Dips off bench w/ med ball in lap x15 reps
Repeat for 3 sets
Sprints: (on soccer field)
Sprint end line to midfield line, rest 10 secs
Sprint midfield line to end line, rest 10 secs
Repeat x3
Abs/Core
Stretch
Thursday, May 12, 2011
Outdoor Athletic Boot Camp Workout Cinco de Mayo edition
Place: Elementary School Playground
Length of session: 1 hour
Equipment needed: Exercise tubes, weighted jump ropes, 3 cones, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Jump rope - 90 secsBody Weight Leg Progression: (set up 3 cones 10yds apart for stop points)
* Squats x15 reps, run 10 yds to next cone
* Lateral Lunge x20 reps, run 10 yds to next cone
* Split jump squats x30 secs
Run back to start and repeat for 3 setsJump rope - 90 secs
Resistance Tube Upper Body Progression: (set up 3 cones 10yds apart for stop points)
* Reverse flys x15 reps, run 10 yds to next cone, keep tube w/ you
* Shoulder press x15 reps, run 10 yds to next cone, keep tube w/ you
* Back rows (wrap your tube around a pole or fence post) x15 reps
Run back to start and repeat for 3 sets
Jump rope - 90 secs
Med ball progression:
* Squat and chest pass against a wall x10 reps, run to next cone
* Push ups w/ feet on med ball x10-15 reps, run to next cone
* Squat jump, pushing ball overhead x10 reps
Run back to start and repeat for 3 sets
Sprints: (3 cones, 10yds apart, first cone is 10 yds from start line)
Sprint to 1st cone and back, rest 10 secs
Sprint to 2nd cone and back, rest 10 secs
Sprint to 3rd cone and back, rest 10 secs
One full shuttle - cone 1 and back, cone 2 and back, cone 3 and back.
Abs/Core
Stretch
Length of session: 1 hour
Equipment needed: Exercise tubes, weighted jump ropes, 3 cones, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Jump rope - 90 secsBody Weight Leg Progression: (set up 3 cones 10yds apart for stop points)
* Squats x15 reps, run 10 yds to next cone
* Lateral Lunge x20 reps, run 10 yds to next cone
* Split jump squats x30 secs
Run back to start and repeat for 3 setsJump rope - 90 secs
Resistance Tube Upper Body Progression: (set up 3 cones 10yds apart for stop points)
* Reverse flys x15 reps, run 10 yds to next cone, keep tube w/ you
* Shoulder press x15 reps, run 10 yds to next cone, keep tube w/ you
* Back rows (wrap your tube around a pole or fence post) x15 reps
Run back to start and repeat for 3 sets
Jump rope - 90 secs
Med ball progression:
* Squat and chest pass against a wall x10 reps, run to next cone
* Push ups w/ feet on med ball x10-15 reps, run to next cone
* Squat jump, pushing ball overhead x10 reps
Run back to start and repeat for 3 sets
Sprints: (3 cones, 10yds apart, first cone is 10 yds from start line)
Sprint to 1st cone and back, rest 10 secs
Sprint to 2nd cone and back, rest 10 secs
Sprint to 3rd cone and back, rest 10 secs
One full shuttle - cone 1 and back, cone 2 and back, cone 3 and back.
Abs/Core
Stretch
Friday, April 8, 2011
Outdoor Athletic Boot Camp Workout 4-7-11
Place: Elementary School Playground
Length of session: 1 hour
Equipment needed: Exercise tubes, weighted jump ropes, 4 cones, med balls, a hill or something w/ an incline, rugby or football, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Hill work:
Forward lunge up hill, walk or jog back down
45 degree, angle lunges up hill, walk or jog back down
Forward lunge and step up hill, walk or jog back down
Reverse lunge up hill, walk or jog back down
Sprint up hill, walk or jog back down
Back pedal up hill, walk or jog back down
Repeat the sequence 2x
Jump rope - 90 secs
Boot Camp Rugby:
Set up a "field" w/ 4 cones designating the end line or goal line
Divide your group into 2 teams
Rules:
1) each player gets 3 steps w/ the ball
2) you can pass to a teammate by throwing the ball forward, backward, sideways
3) the person w/ the ball has 5 secs to get rid of it, after 5 secs it is a turnover and the other team takes possession
4) no one can rip the ball from another player but if they hold it, think jump ball, for 5 secs then it is turnover and the ball goes to the opposing team
5) get the ball across the goal line for a score by throwing to a player in the "end zone" or running across if you don't exceed 3 steps
6) playing time 5 minutes
7) the difference in the score is how many sprints everyone does at the end of the session
8) if the group is as competitive as ours be ready to referee :)
Jump rope - 90 secs
Partner med ball exercise:
Face each other and squat chest pass back and forth for 20 reps
Face each other and Reverse lunge (alternate legs), step and chest pass back and forth for 20 reps
Face each other and Burpee to chest pass back and forth for 20 reps
Repeat sequence 2x
Exercise tube Circuit: (set 5 stop points 10-15yds apart)
Legs - alternating lunge for 1 rep each leg and 1 squat w/ tube, jog to next stop point, alternating lunge for 2 reps each leg and 2 squats w/ tube, jog to next stop point, alternating lunge for 3 reps each leg and 3 squats w/ tube, jog to next stop point, alternating lunge for 4 reps each leg and 4 squats w/ tube, jog to next stop point, alternating lunge for 5 reps each leg and 5 squats w/ tube, jog to beginning
Biceps w/ tube- alternating curl for 1 rep each arm and 1 curl both arms, jog to next stop point, alternating curl for 2 reps each arm and 2 curls both arms, jog to next stop point, alternating curl for 3 reps each arm and 3 curls both arms, jog to next stop point, alternating curl for 4 reps each arm and 4 curls both arms, jog to next stop point, alternating curl for 5 reps each arm and 5 curls both arms, jog to beginning
Push ups (no tube)- from plank position on hands Star (aka. windmill or rotational) push up for 1 rep each side and 1 regular push up, jog to next stop point, Star (aka. windmill or rotational) push up for 2 reps each side and 2 regular push ups, jog to next stop point, Star (aka. windmill or rotational) push up for 3 reps each side and 3 regular push ups, jog to next stop point, Star (aka. windmill or rotational) push up for 4 reps each side and 4 regular push ups, jog to next stop point, Star (aka. windmill or rotational) push up for 5 reps each side and 5 regular push ups, jog to beginning
Shoulders w/ tube- alternating arm overhead press for 1 rep each arm and 1 shoulder press both arms, jog to next stop point, alternating arm overhead press for 2 reps each arm and 2 shoulder presses both arms, jog to next stop point, alternating arm overhead press for 3 reps each arm and 3 shoulder presses both arms, jog to next stop point, alternating arm overhead press for 4 reps each arm and 4 shoulder presses both arms, jog to next stop point, alternating arm overhead press for 5 reps each arm and 5 shoulder presses both arms, jog to next stop point, jog to beginning
Jump rope - 90 secs
Repeat Exercise tube sequence
Sprints: (4 cones, 10yds apart, first cone is 10 yds from start line)
Sprint to 1st cone and back, rest 10 secs
Sprint to 2nd cone and back, rest 10 secs
Sprint to 3rd cone and back, rest 10 secs
Sprint to 4th cone and back, rest 20 secs
One full shuttle - cone 1 and back, cone 2 and back, cone 3 and back, cone 4 and back.
Abs/Core
Stretch
Length of session: 1 hour
Equipment needed: Exercise tubes, weighted jump ropes, 4 cones, med balls, a hill or something w/ an incline, rugby or football, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Hill work:
Forward lunge up hill, walk or jog back down
45 degree, angle lunges up hill, walk or jog back down
Forward lunge and step up hill, walk or jog back down
Reverse lunge up hill, walk or jog back down
Sprint up hill, walk or jog back down
Back pedal up hill, walk or jog back down
Repeat the sequence 2x
Jump rope - 90 secs
Boot Camp Rugby:
Set up a "field" w/ 4 cones designating the end line or goal line
Divide your group into 2 teams
Rules:
1) each player gets 3 steps w/ the ball
2) you can pass to a teammate by throwing the ball forward, backward, sideways
3) the person w/ the ball has 5 secs to get rid of it, after 5 secs it is a turnover and the other team takes possession
4) no one can rip the ball from another player but if they hold it, think jump ball, for 5 secs then it is turnover and the ball goes to the opposing team
5) get the ball across the goal line for a score by throwing to a player in the "end zone" or running across if you don't exceed 3 steps
6) playing time 5 minutes
7) the difference in the score is how many sprints everyone does at the end of the session
8) if the group is as competitive as ours be ready to referee :)
Jump rope - 90 secs
Partner med ball exercise:
Face each other and squat chest pass back and forth for 20 reps
Face each other and Reverse lunge (alternate legs), step and chest pass back and forth for 20 reps
Face each other and Burpee to chest pass back and forth for 20 reps
Repeat sequence 2x
Exercise tube Circuit: (set 5 stop points 10-15yds apart)
Legs - alternating lunge for 1 rep each leg and 1 squat w/ tube, jog to next stop point, alternating lunge for 2 reps each leg and 2 squats w/ tube, jog to next stop point, alternating lunge for 3 reps each leg and 3 squats w/ tube, jog to next stop point, alternating lunge for 4 reps each leg and 4 squats w/ tube, jog to next stop point, alternating lunge for 5 reps each leg and 5 squats w/ tube, jog to beginning
Biceps w/ tube- alternating curl for 1 rep each arm and 1 curl both arms, jog to next stop point, alternating curl for 2 reps each arm and 2 curls both arms, jog to next stop point, alternating curl for 3 reps each arm and 3 curls both arms, jog to next stop point, alternating curl for 4 reps each arm and 4 curls both arms, jog to next stop point, alternating curl for 5 reps each arm and 5 curls both arms, jog to beginning
Push ups (no tube)- from plank position on hands Star (aka. windmill or rotational) push up for 1 rep each side and 1 regular push up, jog to next stop point, Star (aka. windmill or rotational) push up for 2 reps each side and 2 regular push ups, jog to next stop point, Star (aka. windmill or rotational) push up for 3 reps each side and 3 regular push ups, jog to next stop point, Star (aka. windmill or rotational) push up for 4 reps each side and 4 regular push ups, jog to next stop point, Star (aka. windmill or rotational) push up for 5 reps each side and 5 regular push ups, jog to beginning
Shoulders w/ tube- alternating arm overhead press for 1 rep each arm and 1 shoulder press both arms, jog to next stop point, alternating arm overhead press for 2 reps each arm and 2 shoulder presses both arms, jog to next stop point, alternating arm overhead press for 3 reps each arm and 3 shoulder presses both arms, jog to next stop point, alternating arm overhead press for 4 reps each arm and 4 shoulder presses both arms, jog to next stop point, alternating arm overhead press for 5 reps each arm and 5 shoulder presses both arms, jog to next stop point, jog to beginning
Jump rope - 90 secs
Repeat Exercise tube sequence
Sprints: (4 cones, 10yds apart, first cone is 10 yds from start line)
Sprint to 1st cone and back, rest 10 secs
Sprint to 2nd cone and back, rest 10 secs
Sprint to 3rd cone and back, rest 10 secs
Sprint to 4th cone and back, rest 20 secs
One full shuttle - cone 1 and back, cone 2 and back, cone 3 and back, cone 4 and back.
Abs/Core
Stretch
Friday, April 1, 2011
Outdoor Athletic Boot Camp workout 3/31/11
Place: Parking Garage (rainy day)
Length of session: 1 hour
Equipment needed: Exercise tubes, weighted jump ropes, 5 cones, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Stabilization Exercises:
Single leg bent over touches x8 each leg
Reverse cross-over lunge w/ arm extension overhead x5 secs, 3 each side
Single leg bent over touches w/ med ball x8 each leg
Plank with hand on med ball x20-30 secs
Circuit Training: set up 4 cones, 10 yds apart to form a box, place tubes at 2 cones diagonal from each other and med balls at the other 2 cones diagonal from each other.
Circuit 1:
Cone 1: perform med ball split squats, alternating legs and add jump for more intensity
Cone 2: perform bent over reverse flys w/ tube handles crossed
Cone 3: perform med ball squat, touch ball to ground and press up overhead as you return from squat position
Cone 4: perform bent over rows standing on tube w/ feet hip width apart or farther apart for more resistance
Exercises are to be peformed for 20-30 secs each
After doing 2-3 sets of each exercise perform agility drills around the box created by the cones.
Start at cone 1, run forward, around cone 2, side shuffle, around cone 3, back pedal, around cone 4, side shuffle. Repeat 3x
Jump rope - 90 secs
Circuit 2:
Cone 1: perform mountain climbers off the med ball, alternating legs
Cone 2: perform standing shoulder press w/ tube
Cone 3: perform med ball skaters
Cone 4: perform squats w/ tube
Exercises are to be peformed for 20-30 secs each
After doing 2-3 sets of each exercise perform agility drills.
Place the 5th cone in the middle of the box
Start at cone 1, run forward, around the middle cone and back pedal to cone 2.
Start at cone 1, side shuffle, turn at the middle cone and side shuffle to cone 2.
Start at cone 1, sprint and touch the middle cone, quick change of direction and sprint to cone 2.
Repeat 3x
Jump rope - 90 secs
Partner tube exercise:
Chest Press - 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Chest Flys- 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Back Row - 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Back Flys - 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Sprint 10yds and back between sets.
1-2 sets of each exercise for each partner.
Med Ball Sprints w/ Partner:
Carrying the med ball, sprint 10 yds and back, hand off to partner for them to do the same sprint.
Then 20 yds and back.
Then 30 yds and back.
That's a wrap, I'm spent!
Stretch
Length of session: 1 hour
Equipment needed: Exercise tubes, weighted jump ropes, 5 cones, med balls, mat, water, towel
Athletic Warm Up: walking lunge, knee hugs, frankensteins, squat turns, jog, butt kickers, high knees, side shuffle, karioca, high knee skips, back pedals
Static Stretch: calves, hamstrings, quads, shoulders, runner's stretch, inner thighs
Stabilization Exercises:
Single leg bent over touches x8 each leg
Reverse cross-over lunge w/ arm extension overhead x5 secs, 3 each side
Single leg bent over touches w/ med ball x8 each leg
Plank with hand on med ball x20-30 secs
Circuit Training: set up 4 cones, 10 yds apart to form a box, place tubes at 2 cones diagonal from each other and med balls at the other 2 cones diagonal from each other.
Circuit 1:
Cone 1: perform med ball split squats, alternating legs and add jump for more intensity
Cone 2: perform bent over reverse flys w/ tube handles crossed
Cone 3: perform med ball squat, touch ball to ground and press up overhead as you return from squat position
Cone 4: perform bent over rows standing on tube w/ feet hip width apart or farther apart for more resistance
Exercises are to be peformed for 20-30 secs each
After doing 2-3 sets of each exercise perform agility drills around the box created by the cones.
Start at cone 1, run forward, around cone 2, side shuffle, around cone 3, back pedal, around cone 4, side shuffle. Repeat 3x
Jump rope - 90 secs
Circuit 2:
Cone 1: perform mountain climbers off the med ball, alternating legs
Cone 2: perform standing shoulder press w/ tube
Cone 3: perform med ball skaters
Cone 4: perform squats w/ tube
Exercises are to be peformed for 20-30 secs each
After doing 2-3 sets of each exercise perform agility drills.
Place the 5th cone in the middle of the box
Start at cone 1, run forward, around the middle cone and back pedal to cone 2.
Start at cone 1, side shuffle, turn at the middle cone and side shuffle to cone 2.
Start at cone 1, sprint and touch the middle cone, quick change of direction and sprint to cone 2.
Repeat 3x
Jump rope - 90 secs
Partner tube exercise:
Chest Press - 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Chest Flys- 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Back Row - 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Back Flys - 10 slow w/ heavy resistance, 20 burn out, fast reps w/ lighter resistance. Don't sacrifice form and technique!
Sprint 10yds and back between sets.
1-2 sets of each exercise for each partner.
Med Ball Sprints w/ Partner:
Carrying the med ball, sprint 10 yds and back, hand off to partner for them to do the same sprint.
Then 20 yds and back.
Then 30 yds and back.
That's a wrap, I'm spent!
Stretch
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