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".
