speed agility program for Sept

To the USM track squad - I am looking forward to working with you this year. I have high hopes for you all, nationals is our goal and I know you can get there. We will work hard, we will eat smart, you will rest and recover when asked to, and leave the workout planning up to the coaches. We have your back and we are ready to roll.... are you?					I have no idea what this program is doing with my typing. Weird.

	USM 2013-2014 Jumpers, Sprinters, Throwers  Speed, Plyo, agility workouts
SEPTEMBER
Tuesday			Thursday				Friday
2-Sep			4-Sep				5-Sep
Ray Miller Park			Ray Miller Park				McGilley
warmup			warmup				warmup	50 jj
300-200-300 walk back (r5)			5x20,4 x30,3 x40,3 x30,				run court	push ups 25
2x500 walk back (r5)			3x40, 2 x50, 1x60, 5x30				run court	squats 25
500, 300, 200, 300,walk back (r5)			(r10) x 2 sets				run court	50 jj	split
300,then @ 200 full speed							run court	push ups 25	staggered
							run court	squats 25	sumo
							run court	50 jj	clap under
							run court	push ups 25	staggered
							run court	squats 25	box/bench
							Rest 3	3 sets
10-Sep			Sept 12 Coach Crystal				13-Sep
Ray Miller Park			McGilley Gym go to Genesis bikes				Ray Miller Park
4x100 25Sec r 2 sets 3 min R			Spin 1m 75%, easy 30 sec				Plyoball partner side pass 20 ea
200 30sec r 200  r 3min 2 sets			Spin 1m75%, easy 30 sec				Plyoball partner twist backto back 20 ea
300  45 sec r 100 r 3min  2sets			Spin 1m75%, easy 30 sec				plyoball over and under partner 20 ea
2 x 300 full effort, full recovery			Spin 1m 75%, easy 30 sec				ladder 2 steps in ea
			spin 20 sec hill 90%, easy 40 sec				ladder 1 step in ea
			spin 20 sec hill 95%, easy 40 sec				ladder side 2 in
			spin 20 sec hill 95%, easy 40 sec				ladder side 1 in
			spin 30 sec 65%, spin 30 sec 40%				ladder 2 in 2 out
			spin 30 sec 75%, spin 30 sec 50%				ladder ffobbo
			spin 1 min 50%				5 hurdles x 5 12", 18" 24"
17-Sep			19-Sep				20-Sep
LV track parking lot			Ray Miller Park				McGilley Gym
warm up jog 1 mile			warm up fast/slow dynamics				Run court	Sept 13 workout
10 x hills south of track			Parachute 60s x 10
street bottom/ top walk dwn
24-Sep			26-Sep				27-Sep
LV Track parking lot			McGilley Gym				Volleyball sand pit
stadiums 16 ups hitting			Sept 13  wkout 25 ea plyoball partner				ankle hops 25
every step quick, walk down			Ladder A's, b's high knees, butt kicks				bunny hops 25
5 hills south of track			carioca, ffobbo, tuck jumps, 180 rocket straddle,
							frog hops 25
							SLJ 10
							St Triple 5
							Rockets 25
							x 3 5 min rest after set

Program tweek for August Challenge

The upright rows work better with the wide squat. Have Fun!

Did you know building up your shoulders can help make the waist line look smaller. So need this.

August Challenge

Here's the new challenge for August. July kicked my tail. I didn't make it to five miles or all the hills, but it kept me trying, so I'll keep working to get there. I've recently started Herbalife and I truly feel it has made a difference in the way I feel stronger, more energetic and recovery is shorter. My runs increased from 2 1/2 to 4.2 miles without stopping this past month. It was nice to see progress in the build and also in the shrinkage, just a little around the waistline, but I might find those six packs after all with the better nutrition.

3 exercises

to do for the challenge. Squat with shoulder fly - hold dumbbells and take arms out from side and up as far as you can go. Do that for set number or for time on specific days.

Lunge with overhead press - step out, press up, then back up and step out with other side. Do both legs for # of step outs.

Wide squat with Tricep kickback - spread feet just past shoulder width and turn feet out a little, holding arms in at side press weights (dumbbells) back until arm is straight but not hyperextended or locked.

Stay down in squat positions until all movements are completed.

Self Acceptance

Today was an eye opener for me. I actually accepted myself a bit more. This growing old thing that I've been fighting isn't as bad as I thought it was. Today I stopped by to meet with my sponsor with Herbalife to set up a Smoothie Party at her shop next month ( Aug. 18th, 2:00 @ Green Leaf on Kansas St. in Lansing - Be there). Anyhoo - She has a Tanita body composition scale that has more screening capabilities then the one I bought when I started chemotherapy. Body water % was as issue for me during that time.  I kicked the shoes off and stepped on. It read body weight, body fat %, body water %, muscle mass, physique Rating DCI/BMR (number of calories to eat a day to maintain), Metabolic age, bone mass, and visceral Fat. This was totally cool to see what it said versus what I thought I. I will say I did a little dance on Metabolic Age = 17. Yeah!! and my bone mass was good.
It was a nice feeling to know that the working out this summer is making a difference even though the six pack is still covered with a layer. It will eventually go - I plan to keep after it.
If you would like to see what your body %'s are please feel free to come to the party. Or give me a holler, we can schedule a time to meet for one.
Self acceptance - it's a good thing.
Have a great weekend.

Week 8 of summer program

Week 8 hmmm, what should you be doing? TRAINING!! Easy enough said, but doing is another thing. So many things keep popping up and getting in the way. Well, you need to make the time. Wh
en you come back we are starting with testing to get maxs' and to see just how much will you put into a workout. No - not the beep test. The Gauntlet, or at least a modified version of it for jumpers, throwers, sprinters. 800, 400, 200. Men 2:45, 60, 28 1 minute rest between. Ladies 3:15,70, 33. If you are doing the workouts you will be ready.

My strength and conditioning class has been an eye opener. The workouts will be different then last year. We will utilize Genesis as a team more this year.

So for week 8 Tuesday is an even day (July Challenge) 4 miles  with run 600, walk/jog 400, run 600, walk/jog 400. Get at least 3 miles done before you hit the track for the 600's.

Thursday PLyos you are in stage 3 now. Follow the design from the Plyo Progression chart. Check May and June post if you need to see it again.

Friday cross-training at least 40 minutes
Saturday sprints - 10 x 100.

Weight training is still high volume low intensity. Keep the rest period short - cardio between sets will be a great addition to the program - jumping jacks, jump rope, box hops. keep the heart rate up in the zone.
Did you know that getting bigger in the shoulders actually helps to make the waist line look smaller. So, I bought new dumbbells today.
Email me. Let me know how you are doing?
facebook.com/momsthecoach

See you soon.

July challenge has begun

Today's workout was to be 50 situps, 40 squats, 30 lunge steps, 20 burpees, 10 push ups and 1 minute planks - front, side,side and supine.
Since I'm using a workout app I thought I'd stay with it on the exercises it includes. Here is where today's workout ended.
situps 96,
squats #25  98
lunge step #10 30
Burpees 20
Push up modified to knees 71
chin ups pull and hold 10
planks F,S,S,Sup 1 minute each

WOSS suspension trainer
rows 30
calf raises straight, out, in 3 x 20
ham curls 30
pike and pull throughs 12

I realized that even though I'm left dominate, that arm is no longer the stronger arm. Mainly because I had to learn to pull right in archery. New goal is to get the arms strong and balanced.

Tonight will be a walk with Hubby 3-4 miles.

Tomorrow is 3 miles, 10 easy hills and 100 jumping jacks.

Get to it. Don't let the challenge limit what you do.

July Workout Challenge

week 5 and week 6

We are on week 5 of training. Have you noticed you are doing a lot of crossfit type of training on Tuesdays? Working your aerobic capacity if you are moving from one to the other on the exercises and runs.
This week (Tuesday)was shuttle runs on the grass from 5 meters to 40 meters with returns at every 5 additional meters.

Next week (Tuesday) will be 100m strides 80-85% squeezed  between 100 jumping jacks at the end zones. Then walk/jog back to the starting end zone.
Burpees 25 are in the end zones with the 100m down the middle. Get the picture?
Lunge steps 20.
Mountain man 50 toe taps
Push ups 25
100 crunches
50 side sit ups L at one end R at the other end.

On your core exercises I want you to make them cardio. Last suggested was jump ropes between sets of exercises.
In week six do 10 burpees after each set of 25 core exercise, then give yourself 20 more seconds of rest (get a drink) before doing the next exercise.
Don't cheat on the burpees. But you don't have to jump up at the top of them - not yet anyway.

Plyo routines you are still in stage 2. I hope you have found a box or step to use. Don't be too worried about the height right now. If you can only use a step, at least you are doing it.

Friday cross training is 30 minutes.

Saturday Anaerobic work for week 5 is 8 x 100. 90% with walk back. You can keep these in the grass for the easy on the body.
Week 6 will be 4 x 100, 4x30,4x50,4x80. 90%

If you  have fallen away from the program, jump back in. We want to be in shape when we come back so we start at a higher level than we did last year.

How much weight have you lost? Or have you maintained as seen a change in the way the clothes fit? The bellies have got to go. Cardio on the core exercises will do it. Not slow and steady crunches.

COME BACK WITH A SIX PACK.

Try this change up in our summer program

Hi everyone,
I missed posting last week, school is tough, in-laws are visiting, workouts were great. That sums it up.
For week 5 of our summer program, I want you to mix it up a bit. In the weight room I want you to try a couple of post exhaustion supersets. Don't worry about what it means scientifically. Take these two exercises and move from one to the other before taking any rest. Squats to leg extension - this is for quadriceps, this will be our leg superset for the week.

On bench press or bicep curls I want you to try tapering. Put on a bit more weight than usual - 10 lbs (probably pushing your max) do as many as you can until failure, immediately drop 5 pounds and do as many as you can until failure, then drop 5-10 pounds and do as many as you can until failure. This starts to incorporate the large muscle fibers for this exercise, causing the calorie burn and lactic acid build up. The key is to make it lighter and do as many as you can.

CORE work, we want to make it aerobic work. So, jump rope, or tap the top of a small box (running step on the edge) for 30 seconds and then do a core exercise for 30 seconds, and keep going without stopping to completion of 10 exercises. Using the stopwatch on the phone or ipod really helps.

Welcome to our new friends on Facebook. I hope you will enjoy learning new ways to workout as I'm learning them in my masters program of Exercise and Sports Science. My next two classes starting in August will be Sports Psychology and Nutrition. Areas we will be able to use with the team. GO SPIRES.    www.gospires.com

3rd week of summer training

I hear a few of our athletes and coaches are following the program. Thanks, all.In my master's program,  I'm learning a lot and being reminded of a lot of training methods that I haven't incorporated into our training. We'll fix that.

I would like to invite you to take two challenges with me. www.hundredpushups.com  and www.twentypullups.com
 Do the initial test then follow their seven week program to reaching each goal. I'm in the middle column for pushups, and starting in the -2 week for pullups. I can't do one! So the first two weeks are by lowering - or doing negatives - eccentric lengthening of the muscle - all the same thing.

We are now on week 3 of our summer workout. I hope it is going well for you. If you have to change the days around, it's okay. Just try to keep plyos and sprints separated by at least a day. You should be at a point where you can increase the amount of weights you are lifting. Add some to each set until you find the max for 8 or 10 reps depending on the lift. Try to find what weight causes the need for a spotter at # 6,7,8 ( 8,9,10) to get through the set. This will be the weight you want to work with. It will increase your lifting percentage closer to your old 1 rep max.

If you are running 2 miles without stopping/walking take it up to 2 1/2. Throwers I won't have you go over 3 and jumpers 3 1/2 to 4 depending on if you are doing cross-country.

Tuesday Aerobics - 100m, 50 jumping jacks, 1 minute rest**, 100m, 30 mountain climbs, 1 minute rest, 100m 20 burpees, 1 min. rest, 100m 10 tuck jumps, 1 min. rest, 100m 1 min. plank.  rest 5 minutes and repeat. Rest by walking back to other end. Keep moving.

THursday Plyometrics - You are still doing stage one as you have the last 2 weeks. Next week will see a change, We will start adding a few more movements to increase our contacts. I'm bounding in the yard on the side of the house and hopping on the stair landing in the basement. I hope you all have found suitable places. If you don't have a box for the 30,60 90 across the top, use a step or  entry way landing, split the number of the jumps by going left side then right side.

Saturday - Anaerobics- 5 x 10, 5 x 20, 5 x 30. explosive driving off start, big arm usage. Hurdlers - you are driving hard for the hurdle.

Give me a shout or text if you have questions. or facebook "MOMSTHECOACH".

Make your own training hurdles.

Sorry, this took longer than I expected. Starting back to school on a master's degree was like going from 0 to 60 in 2 seconds flat. Overwhelming there for a while.

I finally have the pictures of the hurdle making process ready for you. THis first one came in upside down, so I'll go over it, wouldn't want you to hurt your neck trying to read it.

PVC Pipe 1/2 " you need to cut 4 x 6" long and cap the ends and insert other ends into two Tees. Cut 2x 9" long and insert into one Tee. You will also need the circular saw, Drill with 32" drill bit, and pvc glue. Pictured are washers and nuts, but I didn't need to use them. Cut one PVC 38" long and cap.

This is how your stand base will go together. These part I will be gluing, but I won't glue in the standard upright. Will explain later.

 For the upright you need to drill holes for (7) 1 1/2 to 2" long screws. My uprights already had holes at 20", so I did holes 4 inches apart, 12,16,20, 24,28,32, 36. Due to the fact that my drill would sometimes slip, bar turn, or just operator head-space and timing, the screws aren't exactly lined up. This is why I won't glue the upright in. When we shift to a different height, some standards might need a little twist to line up the screw perpendicular to the crossbar.

It takes 2 standards and a 3 foot cross bar to make one hurdle. What I like about these is that the support base is off to the side. The ones we had last year that made an X and adjusted in height had longer legs that by the end of season wanted to turn in on your jumping or landing area. The cross bar rest on the screw which needs to be glued in. 

When athletes are training with the hurdles, make sure they jump with the cross bar away from them, so it will come off the standard if hit. If practicing in windy conditions have the wind in your face so it will keep the crossbar on the standard. Have fun using your own training hurdles. Note: you don't always have to go over. Squatting and stepping under is a good way to loosen up the hip joints.

Tomorrow is Plyometric day. I hope you are having fun with the program.

Plyometrics coming up, training hurdles ehh, getting there

Thursday is our first plyometric day. We start off with easy hops and jumps. We don't want to pound the knees into the ground, even though these old knees are going to feel it, I'm sure.

Jumps in Place : x 6 each
ankle hops - keep the knees straight and hop from the ankle extension only.
single side-to-side ankle - this will work the stabilizing muscles and tendons around the joint. If you have sprained an ankle before, do this slowly.
Tuck knees up - bring knees to chest and touch your hands to your shins.
Tuck heel kick - butt kickers with both heels.
Barefoot sand hops/ or on a thick soft cushion. Something that takes away the energy you  push into it so you have to work hard to come up and out of it.
Split Squat jump - lunge step position to start, explode upward and switch feet forward to back, back to forward.

Standing Jumps - x3 each
SLJ - Standing Long Jump
Standing Jump Reach - Standing Long Jump with explosive landing to reach as high as you can.
Over Low Barrier - No more than 24" high to start. Hop over something. Trash can, hurdle, stack of pillows.
Cone hops with 180 turn - something small like a large size plastic drink cup. If you can make a line with 3 or 4. Hop over and turn in the air so you land facing the way you came. Practice turning both directions.

Multiple Hops/Jumps 10meters x 4
Bunny hops - short and fast
frog hops long - slow and powerful
frog hops speed - land and go quickly


Bounding 10 meters x 2

Skipping - just like you learned in grade school
Backward skipping.
side skip big arms - get the skipping motion going sideways, let hands swing into chest then all the way out to lift the body up like wings.

BOX DRILLS
Front box on x 10 - hop onto a 18-24 inch box or step. Might skip a step at the stadium. Stairs at home might be too narrow for safe landing.
Switch feet run x 20 - tapping the box with your feet as if you are running.
30-60-90- sec - this is going back and forth across the top of the box with both feet together, each hop onto the top of the box counts as one. 30 seconds should have 30 touches. So you can do the number of touches instead. Keep speed steady.

Plyoball  Routine
Supine chest toss  - 2x10- lying on floor press weighted ball up as far as you can, as you catch it press it back up quickly before it hits your chest.
Lunge squat - 2x5  - with ball held behind head.
Heel kick overs  - 2x5- this is done with light ball even tennis ball or soccer ball can be used. place ball between heels, kick heels up to butt, tossing ball up and over your shoulder to catch it.
Over under legs -  2x10 - Sit on floor, legs straight in front of you, figure 8 ball around legs.
Trunk twist - 2 x 10 - Sit on floor, place ball behind back. with both hands reach around the left side to grab ball, bring it all the way around your body and place it back behind you from the right side. repeat.
Side throw -  2 x 10 -standing sideways to a brick or cement wall or partner - toss the ball underhanded from a semi-squat position.
Shot put kneeling -  2 x 10 - from shoulder to wall  press it up and out.

Plyo CORE
Lateral bends -  2x10- hold ball over head and lean to the side as far as you can then back the other direction
Seated circles -  2x5 - Sit with feet spread and straight out. with ball over head create large circles reaching out over feet and as far back as you can lean without arms bending.
Hurdle extension -  2x5 - sit in hurdle position, trail foot in against thigh. Hold ball at chest, lean forward and touch toes then sit back up.
Sit ups straight arms - 3 x 10 - hold ball above you in sit up position, sit up and back with arms stiff.
Cobra - 2 x 5 hold ball behind head while lying on stomach. Arch upward with chest off ground. Do slowly.


Feel Free to copy this list off so you have it handy until you know the exercises.
Gather up the equipment you need before starting.  Have fun and get strong. Remember "COME BACK WITH A SIX PACK".
Are you watching your diet????

The training hurdles hit a glitch with the TEE connectors. THey will be here in a day or two.

work out explanation of events

I had a couple of contacts from athletes needing an explanation for a workout name.  So many exercises get tagged with different names it's hard to stay up with them.

Here goes a few from our  CORE list.
Hip ups / reverse sit ups with legs vertical. Legs straight up, you might want to hold onto something stable like a couch leg, pull with the lower abs to lift the feet upward, lifting the butt off the ground. This is also Pole vaulter's move, pulling to drive feet upward to top of shoulders. Then lower slowly. The object is to do it from stationary - no rocking from constant motion.  Tighten the lower abductors.

Heel wiggles - lie in sit up position with knees bent and feet on the floor. Scoot feet out and away from buttocks. Lift head tightening upper set of abdominals then reach left hand to left heel, touch, then do right side. This squeezing motion at the sides works the obliques and transverse muscles.

Standing Obliques are almost the same as Heel Wiggles except you are standing with hands on back of head. lean sideways bringing knee and elbow to meet, straighten and do other side. THis also works the hip and upper quad.

Steam Engine - Standing with hand at back of head, lift left knee to right elbow, then the other right knee to left elbow.
hip flexors will be worked.

The straight leg lifts on the weight workout can be done both supine and pronated (face up, or face down). These work the thigh muscles and glutes.

I read recently an article about the glutes being lazy and needing to be stimulated. The I T Band issue I was dealing with really improved when I started working the glutes out with Monster walking, straight leg raises, fire hydrants and donkey(mule) kicks. Make them burn.

Tomorrow's workout needs to be done on a soft surface. Don't sprint on the street in front of your house. Been there, done that, paid for it.  The workout will go by quickly.

USM SUMMER WORKOUT WEEK 1 May 27-June 1

Here is the breakdown for the weekly workout. The lifting and plyometric program are listed. Week 1 for anaerobic and aerobic work is listed.

 If you have any questions about something, please contact me. A lot of exercises have multiple names.

USM’s workout 1^st week of the summer May 27-June 1

MONDAY – Aerobic and Lifting

TUESDAY – Aerobic/calisthenics

WEDNESDAY – Aerobic/ Lifting

THURSDAY – Plyometric

FRIDAY – cross training ( bike, swim, walk, tennis, etc.)

SATURDAY – Anaerobic

SUNDAY – rest and recovery

Early morning workouts – many high schools will have weight room open by 6:00am. Get there and get your workouts done. If you have to be at a job early ( by 7 am) then workout in evening. Be prepared for 6:00 am workouts in fall.

Warm up and do dynamics before any running workouts. Warm up jog/ bike before lifting.

WARM UP
	A   sprinters/jumpers					B    lifting days
	5 minute jog					5 Minute jog
	wall swings F - B					head circles
	wall swings S - S					shoulder circles
	ankling push offs					shoulder stretches
	straight leg shuffle					lateral bends
	spiderman/inchworm					toe touches
	A march					hamstring stretch
	High skip					quad stretch
	high knees					toe raises
	butt kickers
	carioca
	Front kickouts
	Side sliders
	Lunge/ hamstring
	backward skip

	LIFTING PROGRAM
	2 programs - one for weight room and one for body weight (use only if no access to a weight room)
	Column1	Column2	Column3	Column4	Column5	Column6	Column7	Column8	Column9	Column10
	June		45-70%
		Wt Room				Body Weight
	3x8	Snatch (throwers)
	3x8	cleans			3x12	squat jumps
	3x8	bench			3x10	push ups/clap
	3x8	1/2 squat			3x12	lunge steps
	3x10	Lunge step			3x10	pull ups
	3x10	upright row			3x15	milk jug rows
	3x10	leg ext			3x20	straight leg raises		add bag of wt. over ankle
	3x10	ham curls			3x5	Russian static bridge
	3x10	calf raises in, out, forward			3x10	calf raises in, out, forward
	Core 400:  2x20 for 40 total			10 exercises
		crunches,	hip ups,	side sit ups R & L,		Superman,	Bicycle	heel wiggles
		standing oblique		steam engine		legs vertical crunch
	Monster walks		theraband around ankles- squat 1/4 walk forward, backwards, sideways, pivots. 2x 25 steps each
	Planks:        front, side, side, back  x 30 seconds x 2 times move quickly from one  to another
	snatch	If you haven't snatched before, don't start now. We will learn in fall						Form is crucial.
	cleans	If you haven't cleaned before, don't start now. We will learn in fall. Technique is very important.
	milk jug rows		lift two milk jugs full of sand from knees to shoulders  driving elbows up and out
	Russian static bridge		on knees on pad, keep upper body straight, lean forward until collapse, try to hold at end.
			hook feet under couch, or have someone stand on them.

AEROBIC WORKOUTS

On Monday and Wednesday jog 2 miles before lifting. Do Core, Monster walks, and Planks.

On Tuesdays:

Week 1: 5 x 100 build ups on grass. Stop-turn, 50 jumping jacks, Run again. No rest except to reverse direction. Rest 5 minutes. Repeat.

On THURSDAYS do: PLYOMETRICS

See USM PLYOMETRIC PROGRESSION PAGES.

USE SMALL BOXES 6-18” to start.  Single leg hops use smallest box available 6” or use a step.

When you do Depth jumps use 18-24” box.

ankle hop	x6
single side-side ankle	x6
tuck knees up	x6
tuck heel kick	x6
barefoot sand hops	x6
split squat jump	x4
SLJ	x3
Standing Jump Reach	x3
over low barrier	x3
bunny hops	10 m x 4
frog hops power	10 m x 4
frog hops speed	10 m x 4
Skipping	10m x 2
backward skip	10 m x2
side skip big arms	10 m x2
front box on	10
across one foot on
switch feet run	20
pyramid box hops
30-60-90 sec	30
PLYOBALL
supine chest toss	2x10
lunge squat	2x5
heel kick overs	2x5
front flick & catch
over under legs	2x10
trunk twist	2x10
side throw	2x10
shot put kneeling	2x10
lateral bend	2X10
seated circles	2X5
hurdle extension	2X5
sit ups straight arm	3X10
cobra	2x5

On FRIDAY do:  CROSS TRAIN Your choice of activity.

Week 1-3       20 minutes

On SATURDAY do: ANAEROBIC  100 or less do on grass.

Week 1: 5 x 50, 5 x 20, 5 x 50 do on grass, on toes, running form.

THINGS YOU CAN MAKE or cheaply buy TO ENHANCE TRAINING

Pulling Sled – old tire with rope and belt.

Parachute – Large light weight material, cord from 4 corners to swivel to short cord to belt.

Sand – bag it for weight bags. Fill milk jugs for lifting.

Skipping rope to jump, partner resistance starts, resistance running.

Bungee cord/ theraband (walmart exercise area) : ankle strengthing exercises, hurdle leg resistance, throwing arm training, drive knee resistance. MONSTER WALKS.

6- 12” Widget hurdles  use 2x4’s  or pvc pipe and connections (2 upside down T’s with cross bar between them.)

PLyoball – I’ve previously inserted sand or water into basketballs. Use them outside.