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.