Sunday, December 27, 2009

Sprinters/Jumpers/Throwers Workout 12/28/09

WOD for Monday 12.28.09

The workouts will continue with the same pattern from last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Remember to post comments if you are doing these workouts.

1x6 of the 6 warm up movements--
-World's Greatest Stretch
-Knee Hug to Lunge (I thought this was a Coach Neale original; perhaps it still is, but Mark Verstegen stole it from him)
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate (no great video for this one, as it is the brainchild of Coach Neale and I).

All of the linked videos for the warm up come from Mark Verstegen of Core Performance. Verstegen is a very knowledgeable person in the realm of fitness. He has gyms in Arizona and Florida that are considered to be a sort of Mecca for preparing for the NFL draft; as well he is the strength and conditioning coach for the German national soccer team. I have used his books in the past and see many great things about them, in particular the "movement prep", or warm-up routine, is very useful for preparing along with strengthening important muscles. I mention this for the parents of kids that I know look at this site on occasion, so if you want to get into shape or have nagging injuries that keep you from regular exercise check out Verstegen's books here or here.

No running today

Front Squat 3x5 (3 sets of 5 reps)
-If you worked out last week you should 5-10 lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Shoulder Press 3x5
-Follow the demonstration in the video for form
-Notice the bar comes all the way down to the clavicles
-If you worked out last week you should be 5lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Deadlift 1x5
-Just LIFT a DEAD weight from off the ground
-Key: the bar should never leave your legs--it should rub the whole way up
-Hips and shoulders should move at the same speed; not the hips extend first, and then straighten the back out
Hamstring Curls 3x8
Sit-ups 3x20

The video's linked above (except the Hamstring curl) come from Greg Everett's Catalyst Athletics site. Everett is one of the most trusted names in Olympic Weightlifting and overall strength training on the net. Check out his site if strength and power are your main interests.

Catalyst Athletics | Performance Menu Journal

Stretch for a minimum of 5 minutes

Please post
  1. weights used
  2. questions or comments.

Posted by: Private Neale & Sergeant Whitenack

1 comment:

Sep said...

Excellent videos, Sergeant Whitenack, very clear and informative! I bet other programs are going to start frequenting this blog.

I have not been seeing a lot of posts on the blog relating to data from the kids performing their work-outs. This is kind of sad, to be honest.

I only hope that everyone is working hard at getting into better shape, because the first real test will be Jan. 9th, at an indoor meet in Boulder. This is when the coaches will really be able to tell who did their "homework" and who didn't.

BTW: do we get some cash from catalyst athletics for pimping their product on the blog? :) :)