This morning's weather was super for being outside. I almost did another 3 mile loop just to be outside longer. The I T Band is feeling much better this week. Trying not to overdue with the desire to be out there training. So 3 1/2 miles then firehydrants, mule kicks with 5#'s and monster walks 3x 25.
Next week I'll be starting our USM SUMMER WORKOUT PROGRAM designed for our jumpers, throwers and sprinters to use throughout the summer break. This program includes weights - with or without a gym, plyometrics, anaerobic training, aerobic training, dynamics, Core and cross training. If you or any student in the family from middle school on up is interested in staying in shape, the program will give them some guidance. We will also show how to make some of the training aides to keep the cost down.
Have a great Run Day.
Friday, May 17, 2013
Thursday, May 16, 2013
Let's get started
I coach track and field for the University of Saint Mary in Leavenworth, KS. When school starts again in August it will be our third year to have a program. We still don't have a track and all the equipment you would expect to find, but we do have national qualifiers and conference winners. What we don't have in equipment we make up for in down to the basics training and heart.
This blog will hopefully keep you on track for workouts if you would like to join us for improving your overall conditioning, doing plyometrics, strength and speed workouts, learning technique for the events, or hopefully help you in coaching young athletes.
I also write about the things happening in life on our acre of happiness. It is filled with three teenage boys and their airsoft wars, two dogs - one that hunts, and one that is determined to keep sparrows from steeling chicken food. A part of our land is set aside for the chickens that supply us with fresh eggs daily and also meat when I raise broilers in the spring. We have berry gardens, veggie gardens, and wood piles ready to keep the house filled with warmth and goodness.
TODAY'S WORKOUT:
Still strengthening glutes and core to elevate I T Band pulling knee cap out of line.
Firehydrants 3 x 25 each 5#
Mule kicks 3 x 25 each 5#
Monster walks 25 each sideways, lunge forward, backward, walk forward, backward. (I use gold as suggested at site below)
Here is a great webpage for Monsters : www.jonesercise.wordpress.com
CORE 3x25
crunches,
reverse sit up/ lumbar stabilization
side sit ups
supermans
double leg raises #5
planks Front, back, sides x 45 seconds
3 mile easy jog today.
Have a blessed day.
This blog will hopefully keep you on track for workouts if you would like to join us for improving your overall conditioning, doing plyometrics, strength and speed workouts, learning technique for the events, or hopefully help you in coaching young athletes.
I also write about the things happening in life on our acre of happiness. It is filled with three teenage boys and their airsoft wars, two dogs - one that hunts, and one that is determined to keep sparrows from steeling chicken food. A part of our land is set aside for the chickens that supply us with fresh eggs daily and also meat when I raise broilers in the spring. We have berry gardens, veggie gardens, and wood piles ready to keep the house filled with warmth and goodness.
TODAY'S WORKOUT:
Still strengthening glutes and core to elevate I T Band pulling knee cap out of line.
Firehydrants 3 x 25 each 5#
Mule kicks 3 x 25 each 5#
Monster walks 25 each sideways, lunge forward, backward, walk forward, backward. (I use gold as suggested at site below)
Here is a great webpage for Monsters : www.jonesercise.wordpress.com
CORE 3x25
crunches,
reverse sit up/ lumbar stabilization
side sit ups
supermans
double leg raises #5
planks Front, back, sides x 45 seconds
3 mile easy jog today.
Have a blessed day.
Subscribe to:
Posts (Atom)