Wednesday, July 29, 2009
Track Week 5
Fox says it's a light week, to go for a 2 mile run. If you've missed one of the previous weeks, you can make it up this week.
Tuesday, July 21, 2009
Track Week 4
Hey team we have a really good track workout this week that I am really excited to get into. Every workout I do consistently I know that I am a better player afterward!
Here is a cool article for those of you who want to learn stuff about sprinting. Keep in mind this is a track article and cant always be used on the field. Cause they dont have to change direction or stop suddenly.
http://www.criticalbench.com/sprint-technique.htm
The exercises
Split Squat Jump-Start from a forward lunge position chest upright and tall shoulders back slightly you are going to repeatedly jump from this position for the required time.
Jack-knife Sit ups- this one is thanks to the wii lay on your back legs straight and arms on the floor above your head your are going to do a sit up bringing your arms and your legs ups the goal is to tough your toes with your hands but if the best you can do is a V thats okay also.
Floor Wipers- Watch this video and ignore the bar bell and the 90 lbs sitting on it
http://www.youtube.com/watch?v=VQLtfH9clx4
Back planks- lay on the floor facing up you are going to raise your body while resting on the back of your shoulders and heels.
Tuck Jumps- Jump while driving your knees to your chest and then back down to the floor. Jump agains as soon as your toes hit the ground. you are aimming for speed here not height.
Warm-up
3x40 yard strides 1 set 1-5 minutes rest for stretching if necessary
5xW's 2 sets do all 5 reps starting from the same cone, on the second set start from the other side 1 minute rest
3x Soft S's 3 sets 1-2 minutes rest
4x40 yard sprints 3 sets walk back to the start cone (use this time for a short rest between reps)2-3 minutes rest
Core workout 30 s work 15 secs rest 2-3 sets
1. Split Squat Jump Left leg front
2. Push-ups
3. Jack Knife sit-ups
4. Split Squat jump right leg front
5. Floor Wipers
6. Back Planks
7. Tuck Jumps
Here is a cool article for those of you who want to learn stuff about sprinting. Keep in mind this is a track article and cant always be used on the field. Cause they dont have to change direction or stop suddenly.
http://www.criticalbench.com/sprint-technique.htm
The exercises
Split Squat Jump-Start from a forward lunge position chest upright and tall shoulders back slightly you are going to repeatedly jump from this position for the required time.
Jack-knife Sit ups- this one is thanks to the wii lay on your back legs straight and arms on the floor above your head your are going to do a sit up bringing your arms and your legs ups the goal is to tough your toes with your hands but if the best you can do is a V thats okay also.
Floor Wipers- Watch this video and ignore the bar bell and the 90 lbs sitting on it
http://www.youtube.com/watch?v=VQLtfH9clx4
Back planks- lay on the floor facing up you are going to raise your body while resting on the back of your shoulders and heels.
Tuck Jumps- Jump while driving your knees to your chest and then back down to the floor. Jump agains as soon as your toes hit the ground. you are aimming for speed here not height.
Warm-up
3x40 yard strides 1 set 1-5 minutes rest for stretching if necessary
5xW's 2 sets do all 5 reps starting from the same cone, on the second set start from the other side 1 minute rest
3x Soft S's 3 sets 1-2 minutes rest
4x40 yard sprints 3 sets walk back to the start cone (use this time for a short rest between reps)2-3 minutes rest
Core workout 30 s work 15 secs rest 2-3 sets
1. Split Squat Jump Left leg front
2. Push-ups
3. Jack Knife sit-ups
4. Split Squat jump right leg front
5. Floor Wipers
6. Back Planks
7. Tuck Jumps
Monday, July 13, 2009
Track week of 7/13
Week 3
This week we are going to do things a little different. We are going to do the core workout first then the track workout.
Front planks with moving object- on your forearms and toes like a regular front plank, have a water bottle in front of you. You are going to pick up and move the object 1 foot or so to the right with your right hand put it down then pick it back up with your right hand and put in back in front of you. Then do the same with your left hand. While you are moving the object you should have 3 points of contact with the ground, One forearm and 2 feet.
Wall pushups- are to be done with one hand at what ever angle you can handle, other hand behind your back or at your side.
hour glasses-place 4 cones in a 10 yard square and run the following pattern
Burpees-http://www.youtube.com/watch?v=c_Dq_NCzj8M
Reverse lunges- like a regular lunge but your stepping backwards.
10 yard starts- just like the first week except you will do one set at the start facing forward, backward, facing left, and facing right. You turn to foward then sprint on the sets you are not facing forward. (These have gotten me in trouble so be careful where you do these, people might think you are attacking them.
Warm-up (I am going to put together an new one for workouts for those of you tired of oatmeal)
Core circuit2-3 sets w/ 3 minutes rest
1. Tricept Bench Dip
2. Body weight squats
3. Front planks with moving object
4. Reverse lunges
5. Burpees w/o push-up
6. Pelvic Twist
7. Left arm wall pushups
8.Right arm wall pushups
3x 40 yard strides
5x10 yard starts 4 sets (one facing each direction at the start) 1 min rest
3x10 yard hour glasses 3 sets 1-2 min rest
8x20/10's 1 set
This week we are going to do things a little different. We are going to do the core workout first then the track workout.
Front planks with moving object- on your forearms and toes like a regular front plank, have a water bottle in front of you. You are going to pick up and move the object 1 foot or so to the right with your right hand put it down then pick it back up with your right hand and put in back in front of you. Then do the same with your left hand. While you are moving the object you should have 3 points of contact with the ground, One forearm and 2 feet.
Wall pushups- are to be done with one hand at what ever angle you can handle, other hand behind your back or at your side.
hour glasses-place 4 cones in a 10 yard square and run the following pattern
Burpees-http://www.youtube.com/watch?v=c_Dq_NCzj8M
Reverse lunges- like a regular lunge but your stepping backwards.
10 yard starts- just like the first week except you will do one set at the start facing forward, backward, facing left, and facing right. You turn to foward then sprint on the sets you are not facing forward. (These have gotten me in trouble so be careful where you do these, people might think you are attacking them.
Warm-up (I am going to put together an new one for workouts for those of you tired of oatmeal)
Core circuit2-3 sets w/ 3 minutes rest
1. Tricept Bench Dip
2. Body weight squats
3. Front planks with moving object
4. Reverse lunges
5. Burpees w/o push-up
6. Pelvic Twist
7. Left arm wall pushups
8.Right arm wall pushups
3x 40 yard strides
5x10 yard starts 4 sets (one facing each direction at the start) 1 min rest
3x10 yard hour glasses 3 sets 1-2 min rest
8x20/10's 1 set
Monday, July 06, 2009
Track Workouts7/5-11
Many of us have AFDC mid-season this weekend so I recommend doing the workout Tuesday or Wednesday, if you have to Thursday at the latest. To give you time to rest and get ready for this weekend, and for those of you who were wondering T.O. does show up to AFDC tournaments.
AT- Training for this week, for the people not going to league, is to run 400's. A little different though, warm up like normal. Then you are going to sprint the first 100 and jog, not walk, the 300 at your recovery speed. Not sure of you recovery speed? Jog the 300 as fast as your body will let you, if you have to slow down, do so. Do this for about 6-8 400's.
30 yard sprint and backs with push-up starts, you will need to cones one at 0 yards and one at 30 yards. start as if you were in the bottom of a push-up then do a push up and begin sprinting from that position. Sprint to 30 yards and stop quickly at the cone and sprint back to the start, just like a cut hmmmm...... when you get back to the start decelerate at a moderate pace (after the cone) and walk to the cone then, repeat.
canoes- sit with you legs bent and in the air and back as straight as possible, the only thing that should be touching the floor is your butt. Either put your hands together or hold a weight and twist your body placing the weight/hands by your hips in a semicircular motion. You will preform the side to side motion by twisting your core side to side (more body movement than arm movement).
Squat Hops with reach feet shoulder width apart, quickly bend knees to 90 degrees and jump as high as you can, be sure to use your arms when you jump. Arms should be at 90 degrees and swing them backward as you are squatting down then froward and up while you are jumping. While in the air reach one hand up (alternate between jumps) as if to catch a disc hmmmm again....... When you land quickly squat down again and repeat.
mermaids- lay on your back with you feet 6 inches off the ground raise them to like 12 from there (18" from the ground) like you are a dolphin swimming in a sea of pain which you will project on to your opponents.
Warm up (The usual Rival warm-up plus what ever stretching you want to do)
3- 40 yard strides-1 set
5-10 yard starts-2 sets w/ 1 min rest between sets
5-Stops- 3 sets w/ 1 min rest
3-30 yard "sprint and backs" with push-up starts -3 sets 2-3 mins rest between sets
Core Circuit 30 sec Work 15 sec Rest 2-3 sets w/ 2 mins rest between sets
1. Canoes with or without weight
2. Squat Hops with reach
3. Mermaids/Mermens
4. Push-ups
5. Front Planks
6. Jumping jacks or Jumping rope
7. Pelvic twists
--
AT- Training for this week, for the people not going to league, is to run 400's. A little different though, warm up like normal. Then you are going to sprint the first 100 and jog, not walk, the 300 at your recovery speed. Not sure of you recovery speed? Jog the 300 as fast as your body will let you, if you have to slow down, do so. Do this for about 6-8 400's.
30 yard sprint and backs with push-up starts, you will need to cones one at 0 yards and one at 30 yards. start as if you were in the bottom of a push-up then do a push up and begin sprinting from that position. Sprint to 30 yards and stop quickly at the cone and sprint back to the start, just like a cut hmmmm...... when you get back to the start decelerate at a moderate pace (after the cone) and walk to the cone then, repeat.
canoes- sit with you legs bent and in the air and back as straight as possible, the only thing that should be touching the floor is your butt. Either put your hands together or hold a weight and twist your body placing the weight/hands by your hips in a semicircular motion. You will preform the side to side motion by twisting your core side to side (more body movement than arm movement).
Squat Hops with reach feet shoulder width apart, quickly bend knees to 90 degrees and jump as high as you can, be sure to use your arms when you jump. Arms should be at 90 degrees and swing them backward as you are squatting down then froward and up while you are jumping. While in the air reach one hand up (alternate between jumps) as if to catch a disc hmmmm again....... When you land quickly squat down again and repeat.
mermaids- lay on your back with you feet 6 inches off the ground raise them to like 12 from there (18" from the ground) like you are a dolphin swimming in a sea of pain which you will project on to your opponents.
Warm up (The usual Rival warm-up plus what ever stretching you want to do)
3- 40 yard strides-1 set
5-10 yard starts-2 sets w/ 1 min rest between sets
5-Stops- 3 sets w/ 1 min rest
3-30 yard "sprint and backs" with push-up starts -3 sets 2-3 mins rest between sets
Core Circuit 30 sec Work 15 sec Rest 2-3 sets w/ 2 mins rest between sets
1. Canoes with or without weight
2. Squat Hops with reach
3. Mermaids/Mermens
4. Push-ups
5. Front Planks
6. Jumping jacks or Jumping rope
7. Pelvic twists
--
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