Tuesday, July 13, 2010

Speed Recovery Workout

What do you do after a power or speed training day?   Generally speaking it  24-48 hours to recover from a intense power or speed training session.  So with that in mind you want to give your body's central nervous system (CNS)  a rest from the heavy stress from the day before.  I recommend performing a recovery/conditioning day.  This will get the heart rate up and flush out any metabolic wastes while geting a non CNS taxing workout.

Here is an example of a Recovery Day:

Movement Preparation/Active Warm-up

  • Prone Hip Cross Overs
  • Scorpion
  • Calf Stretch
  • Inch Worm
  • Walking Toe Touches
  • Lateral Lunges
  • Forward Lunges/forearm to instep
  • Backwards Lunge with torso twist
  • Cross Over Lunge
  • Sumo Squat to Stand

Agility Ladder/Ring drills (repeat each drill 4 times)

  • 1-in
  • 2-in
  • 2-in/2-out
  • Lateral 1-in
  • Lateral 2-in
  • Shuffle
  • Caricoa

General Strength (GS) Circuit (or Tempo Run): Perform on soccer or basketball court, jogging on the sidelines each corner.  Do one exercise in each corner. Perform a total of 4 circuits with a 4 minutes rest upon completion of each circuit.

  • Bodyweight squats x 20
  • Push ups x 12
  • Forward Lunges x 12 each
  • T- push ups x 8 each
  • Mountain climbers x 20
  • Lateral Lunges x 12 each
  • Table makers x 15

Core Conditioning: 10 yard distance

  • Bear crawls for 5 yards down and back
  • Side crawls for 5 yards down and back

Hip/Glute-3x15 each

  • Fire hydrants
  • prone knee flexion to extension
  • been knee hip circles both forward and backwards
  • supine hip bridges

Foam Roller (Perform for 1-2 minutes each)

  • Calf
  • Hamstring
  • Quad
  • IT Band
  • Inner Thigh
  • Low Back

Exercises can be added or subtracted depending on what the goal of the workout is, but our Conditioning/Recovery days will be in this outlined form.  General Strength(GS) circuit exercises, volume and even the way we perform the jogs and rest will be dependant upon the phase or season we are in.  Tempo runs are also used as conditioning/recovery and can either replace or be in additon to GS circuits.  The core exercises can change daily depending on what was done the day before.



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Thursday, July 1, 2010

53 Ways to Build Muscle, Gain Strength & Be F*ckin Awesome

1. Have a clearly defined goal. You can’t put 50 pounds on your squat, lose 50 pounds of fat and gain 50 pounds of muscle at the same time, while

Jason Ferrugia is right on point! Take this information to heart and you will do more than obtain your goals, you will destroy them!

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