Tuesday 1/17
50 box jumps
50 jumping pull ups (or 50 assisted pull ups)
walking lunge (50 steps)
50 sit ups
50 back extensions
50 wall ball shots (15 lb ball)
50 burpees
Wednesday 1/18
Practice
Thursday 1/19
for a mile (four laps) sprint the straight aways and jog the curves.
Friday 1/20
with a continuously running clock, do one push up the first minute, two pushups the second minute, three the third minute... continue as long as you are able.
Saturday 1/21
300 yd shuttle (25 and back 6 times) x3 ---these should be under 1:15 each! two minutes rest in between each one, aim for no more than 5 seconds different between your first one and the third one.
ab workout:
Flat foot oblique crunch - 10 reps each side
Cross Leg oblique crunch - 10 reps each side
Bicycle Crunches - 10 reps each side
Full situps - 20 reps
Straight leg lifts - 20 reps
Side plank crunch - 10 each side [normal side plank with right arm on ground, left hand behind head, and "crunch" the left elbow to the right elbow. more like a twist]
Russian Twist - 20 reps each side [http://muscleleader.com/2011/05/31/best-exercises-for-abdominals/russian-twist/]
**The entire ab workout twice
Sunday 1/22
rest day
Monday 1/23
half hour fast jog
Tuesday, January 17, 2012
Tuesday, January 10, 2012
Conditioning/Skill Testing Days
Here are the things we will be doing during our testing days the first week of school. These are not set in stone, and I may be adding or changing some of the items, but this is a good estimate of what is expected of you. January 24th and 26th 7am-9am will be the two days.
Timed mile -- under 7:30
Timed 300 yard shuttle x2 -- under 1:15 each
1v1 Ground Ball Drill
2v1 Ground Ball Drill
3v2 to goal
Partner passing 50 right 50 left. Every time the ball is dropped, sprint to the end line and back and continue passing at the number you left off.
Full field clearing drill
Game-- blue vs white
Timed mile -- under 7:30
Timed 300 yard shuttle x2 -- under 1:15 each
1v1 Ground Ball Drill
2v1 Ground Ball Drill
3v2 to goal
Partner passing 50 right 50 left. Every time the ball is dropped, sprint to the end line and back and continue passing at the number you left off.
Full field clearing drill
Game-- blue vs white
This is a little late for this week, apologies! But if you are ambitious and want to do it before practice tomorrow here is the Tuesday/Wednesday workout:
Each workout should be for 50 seconds with a 10 second break following.
Squat Jumps
Push Ups
Burpees
High Knees
Switch Lunges
Tuck Jumps
Situps (all the way up!)
Record the amount of each that you do and post to comments
Thursday
Run 3 miles for time
100 sit ups (not for time) --they can be a combination of normal/side/whatever you want
Friday
bike for 30 minutes
arm workout:
3x10 bicep curls
3x10 lat pull downs
3x10 seated rows
3x10 dumbbell bench press
30 pushups
Saturday
Work on your timed running!
1 mile timed (under 7:30 is the golden time remember!)
300 yard shuttle x3 (under 1:14 each)
Sunday
rest day
Each workout should be for 50 seconds with a 10 second break following.
Squat Jumps
Push Ups
Burpees
High Knees
Switch Lunges
Tuck Jumps
Situps (all the way up!)
Record the amount of each that you do and post to comments
Thursday
Run 3 miles for time
100 sit ups (not for time) --they can be a combination of normal/side/whatever you want
Friday
bike for 30 minutes
arm workout:
3x10 bicep curls
3x10 lat pull downs
3x10 seated rows
3x10 dumbbell bench press
30 pushups
Saturday
Work on your timed running!
1 mile timed (under 7:30 is the golden time remember!)
300 yard shuttle x3 (under 1:14 each)
Sunday
rest day
Monday, January 2, 2012
Let's get back on track
New year, new work outs!
Monday:
Go for a nice long run! I would shoot for 35-45 minutes at a medium pace. Get those legs moving after the holidays.
Tuesday:
This one seems easy, but it will be challenging!
100 FULL sit ups
100 jumping jacks (make sure your arms are going all the way up, no little T-Rex arms ladies!)
1:00 minute plank x2
Wednesday:
Practice! woohoo!
Thursday:
20 burpees
run 400m (one lap on the track, or 4 times across the field)
4 times total
Monday:
Go for a nice long run! I would shoot for 35-45 minutes at a medium pace. Get those legs moving after the holidays.
Tuesday:
This one seems easy, but it will be challenging!
100 FULL sit ups
100 jumping jacks (make sure your arms are going all the way up, no little T-Rex arms ladies!)
1:00 minute plank x2
Wednesday:
Practice! woohoo!
Thursday:
20 burpees
run 400m (one lap on the track, or 4 times across the field)
4 times total
Friday:
If you can get to a gym do this:
3 sets, 10 reps each of--> front arm raises (straight arms), side arm raises, "empty can" raises, all with weight
3x12 shoulder press
3x12 bicep curls
3x12 lat pull downs
3x12 seated rows
hop on the bike for 20 minutes or so, high intensity to get your cardio up!
Saturday:
scrimmage!
Sunday:
rest day :)
I will update the section about workout descriptions for the things you don't know how to do.
Friday, November 25, 2011
Happy Thanksgiving weekend!
So after stuffing our selves 'til we wanted to pop on Thursday, lets work it all off :)
Friday:
Run 1 mile
20 full situps (all the way to the ground, all the way to your knees, no crunches)
10 situps crossing to the left (right elbow to left knee)
10 situps crossing to the right (left elbow to right knee)
10 leg lifts (lay on your back, legs straight out, lift them all the way up then back down to ONLY 6 in. off the ground, No Touching The Ground! watch this oh so fabulous video if you don't get what I mean http://www.youtube.com/watch?v=QMY2zdyt6CY&feature=player_embedded)
45 s plank
~~~Repeat all abs 3 times then:
Run 1 mile
post mile times to comments
Saturday:
Grab a jump rope :) most gyms have them to loan out! or search your parents garage for your one from when you were a kid.
80 air squats
20 singles
60 air squats
60 singles
40 air squats
100 singles
20 air squats
140 singles
(a single is just once around, for those who know how to do double unders, cut the amount in half. but ONLY IF YOU DO THEM COMPLETELY AND KNOW HOW!)
post full workout time to comments
Sunday
rest day
Monday
on the track, start your watch then
sprint 30 seconds
rest 30 seconds (stay in place from where you ended your sprint)
for 15 minutes total
post distance to comments
Friday:
Run 1 mile
20 full situps (all the way to the ground, all the way to your knees, no crunches)
10 situps crossing to the left (right elbow to left knee)
10 situps crossing to the right (left elbow to right knee)
10 leg lifts (lay on your back, legs straight out, lift them all the way up then back down to ONLY 6 in. off the ground, No Touching The Ground! watch this oh so fabulous video if you don't get what I mean http://www.youtube.com/watch?v=QMY2zdyt6CY&feature=player_embedded)
45 s plank
~~~Repeat all abs 3 times then:
Run 1 mile
post mile times to comments
Saturday:
Grab a jump rope :) most gyms have them to loan out! or search your parents garage for your one from when you were a kid.
80 air squats
20 singles
60 air squats
60 singles
40 air squats
100 singles
20 air squats
140 singles
(a single is just once around, for those who know how to do double unders, cut the amount in half. but ONLY IF YOU DO THEM COMPLETELY AND KNOW HOW!)
post full workout time to comments
Sunday
rest day
Monday
on the track, start your watch then
sprint 30 seconds
rest 30 seconds (stay in place from where you ended your sprint)
for 15 minutes total
post distance to comments
Monday, November 21, 2011
11/21/11
I promise I will start putting up a weeks worth of workouts soon, I was at the 3-day this weekend and I wasn't able to post.
Here is Monday's workout, it's a leg day!
DB Squats 3x12 (like doing a normal squat with your body weight, but hold dumbbells in your hands for added resistance)
Leg extension 3x30 (on the seated machine at the gym: right 10 reps, left 10 reps, both 10 reps)
Hamstring curls 3x12
Deadlifts 3x10 (for those girls that were taught last week, or who already know)
DB Lunges 3x10 each
DB Stepups 3x10 each (dumbbells in each hand, use at least 10 lbs! and then find either a box, or a bench, and step up with one leg 10 times, then the other leg first 10 times. one side will definitely be easier!)
Run/bike/eliptical 20 minutes
Here is Monday's workout, it's a leg day!
DB Squats 3x12 (like doing a normal squat with your body weight, but hold dumbbells in your hands for added resistance)
Leg extension 3x30 (on the seated machine at the gym: right 10 reps, left 10 reps, both 10 reps)
Hamstring curls 3x12
Deadlifts 3x10 (for those girls that were taught last week, or who already know)
DB Lunges 3x10 each
DB Stepups 3x10 each (dumbbells in each hand, use at least 10 lbs! and then find either a box, or a bench, and step up with one leg 10 times, then the other leg first 10 times. one side will definitely be easier!)
Run/bike/eliptical 20 minutes
Wednesday, November 16, 2011
nov. 16
30 jumping jacks
5 pushups
25 high knees (jump and tuck your knees)
7 burpees
10 crunches
7 squats
5 pushups
7 squats
10 crunches
7burpees
25 high knees
5 pushups
30 jumping jacks
1 minute wall sit
repeat 3 times!
post time to comments
5 pushups
25 high knees (jump and tuck your knees)
7 burpees
10 crunches
7 squats
5 pushups
7 squats
10 crunches
7burpees
25 high knees
5 pushups
30 jumping jacks
1 minute wall sit
repeat 3 times!
post time to comments
Friday, November 11, 2011
11:11:11
sorry this one is so late, do it saturday if you are already busy the rest of the day :)
11 burpees
11 crunches
11 rounds!!
good luck! I will be doing this saturday morning, so I will post my time then! eek!
as a disclaimer, if you feel like the workouts are too easy please let me know! PLEASE don't hesitate to do more after these short workouts too. grab your stick and hit the wall for some wall ball.
after this first week of posting we'll see how everyone feels about the workouts and we can change them if need be. have a good friday, and tell all the veterans in your life you love and appreciate them :)
11 burpees
11 crunches
11 rounds!!
good luck! I will be doing this saturday morning, so I will post my time then! eek!
as a disclaimer, if you feel like the workouts are too easy please let me know! PLEASE don't hesitate to do more after these short workouts too. grab your stick and hit the wall for some wall ball.
after this first week of posting we'll see how everyone feels about the workouts and we can change them if need be. have a good friday, and tell all the veterans in your life you love and appreciate them :)
Thursday, November 10, 2011
The 20's workout
Run/Elliptical 20 minutes
Three rounds:
20 situps
20 squat jumps (full squat then jump as high as you can)
20 jumping jacks
Three rounds:
20 situps
20 squat jumps (full squat then jump as high as you can)
20 jumping jacks
Tuesday, November 8, 2011
Numero Uno
Awesome job at practice today! Christine and I have made the executive decision to forever skip the number nine in the star drill... So yes we will be counting like weirdos "7, 8, 10, 11" but you will learn to love it :) Also, great job at 7v7 today!! I was so proud of you guys! Things are coming together great, lets just keep moving in the right direction and next week, lets bump up the intensity.
Now on with the workout. For those of you who did this today at U-hour, awesome! For the rest of us, here is the workout the girls did:
Run 1 mile
Max pushups for 45 seconds x2
Plank 45s. x2
Jumping drill (max) 45s x2
Lunges 50 yards (forward 50 yd, backward 50 yd)
There are a lot of things to keep track of here! so keep a pencil nearby to jot things down, or better yet, find a buddy and record each other's times/numbers!
I'm going to try to add a section on the blog for workout explanations (because later when we start lifting, I want you all to have something to refer back to for instructions) so this is where you will find the "jumping drill" explanation. I will try to list them in alphabetical order... or maybe by workout type (agility, lift, etc etc). It also makes it easier for when we do a drill again at a later date and I won't have to write the instructions again, they will just be in one spot!
Now on with the workout. For those of you who did this today at U-hour, awesome! For the rest of us, here is the workout the girls did:
Run 1 mile
Max pushups for 45 seconds x2
Plank 45s. x2
Jumping drill (max) 45s x2
Lunges 50 yards (forward 50 yd, backward 50 yd)
There are a lot of things to keep track of here! so keep a pencil nearby to jot things down, or better yet, find a buddy and record each other's times/numbers!
I'm going to try to add a section on the blog for workout explanations (because later when we start lifting, I want you all to have something to refer back to for instructions) so this is where you will find the "jumping drill" explanation. I will try to list them in alphabetical order... or maybe by workout type (agility, lift, etc etc). It also makes it easier for when we do a drill again at a later date and I won't have to write the instructions again, they will just be in one spot!
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