Saturday, 13 August 2011
WOD: Saturday August 13, 2011
(10 Singles) Clean & Press
(10 Singles) Deadlift
(10 Singles) Bench
(5 min) L-Hang
(5 min) Hand-Stand Holds
*for timed drills hold until form breaks then reset for 5 min
(10 Singles) Deadlift
(10 Singles) Bench
(5 min) L-Hang
(5 min) Hand-Stand Holds
*for timed drills hold until form breaks then reset for 5 min
Friday, 12 August 2011
WOD: Friday August 12, 2001
Complete five rounds for time:
Each round consists of....
1) Dumbell Man-Makers (pushup + row + clean + press) @ 50 pound DB for 5 reps
2) L-Sit Dead-Hang Pullups for 5 reps
16:33 sec -Alex
Each round consists of....
1) Dumbell Man-Makers (pushup + row + clean + press) @ 50 pound DB for 5 reps
2) L-Sit Dead-Hang Pullups for 5 reps
16:33 sec -Alex
Thursday, 11 August 2011
WOD: Thurs Aug 11, 2011
5 x 135 lb Deadlift + 10 x Burpees (clap hands above head) for 20 rounds
(20 min 46 sec) -Alex
(20 min 46 sec) -Alex
Wednesday, 10 August 2011
Bootcamp Theory- are the exercises strategic or just random?
Quite honestly I am new to running bootcamp sessions, I am new to training people all together, I have spent the majority of my time learning and experimenting on myself and now I finally get to utilize that knowledge to help others. I want to lay out the general theory I use when creating the bootcamp workouts.
-I cluster all the workouts into four week cycles and program exercises to develop the athlete in three areas (1) Power/Explosiveness (2) Endurance (3) Mobility/ Flexibility with the sport-specific goal of performing better in the boxing ring.
Power/Explosiveness
These are exercises that force the body to use 100% effort in one big explosive movement, an example of this would be a Squat Jump or a Power Clean. The goal is to increase the athletes explosiveness so that when they see an opening on their opponent, they can throw all their power into the shot/combination, potentially ending the fight.
Endurance
Endurance exercises are designed to be light enough that you can maintain a steady pace for the entire round, an endurance round will usually start off with a relatively tough movement like a push-up which will inevitably cause fatigue at which point they switch to a modified version of the same movement and continue for the remaining time. This allows the athlete to develop a tolerance to the lactic acid buildup that will take place in the ring.
Mobility/Flexibility
Power and endurance are great but if you are in-flexible or worse, injured you cannot perform anywhere near your potential. By incorporating mobility drills into the workouts, it allows the athlete to go through the movement patterns that will be done later at a higher intensity. This is usually done at the beginning of class as a warmup however from time to time I like to program a whole workout dedicated to movement drills and flexibility. After class you are encouraged to stick around as we go through static stretching for the whole body.
Thank you for your time,
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