Monday 2/28/11

Sticker Doodle
Objective: Work Capacity - Core emphasis

Warmup:
10,9,8,7.....1
Pushups
Squats
Situps

Training:
1) 8 rounds
400 meter run
3x Sandbag getups each side @ 80lbs
3x kneeling sandbag keg lift each side @ 40lbs
3x jumping lunges each side
3x pullups (strict for men, women may kip)
30 sec plank walkup

2) 3 rounds
3x squat to stand
3/3/3 Toe touch complex
3x floor slide

3) 2 rounds
Jane Fonda Complex - 30 sec each movement
50x shoulder hand job

Comments:
Hard work capacity session today.  Everything is 3x so its easy to remember.  I've noticed with myself and my athletes that it is very difficult to keep track of shit when going deep into the suck.  Many times athletes ask for chalk to keep track of rounds, don't let them.  Thinking clearly under physical duress is part of training our "mental fitness."  If you or your athletes forget which round you are on always guess on the lesser side, think of it as punishment for not staying situationally aware.

I know there are many exercises on the programming that may seem strange and unfamilar.  Rest assured we are slowly but surely building our exercise description videos.  Soon guys.

So you'll start to see circuits like part 3 more often.  What is the purpose?  Stabilizer strength.  All those little tiny muscles that surround the joints (shoulders and hips specifically) need to be strong and supportive to take the abuse that hard training and competition puts on the body.  The stronger these supportive muscles are the less likely you are to get hurt.

Enjoy today, it'll be as hard as you make it.  Really push the 400m run.

-Jake