Friday, May 29, 2020

Friday, May 29, 2020 - COVID19 Training Block

Notes: we are returning to the pools as I have heard from swimmers being able to get back in the pool. We will focus on swim workouts from here on out.

Warmup

800-1200 yards of your choice

Main Set

3 X 100 Kick + 3 X 50 Free @ 2/50

3 X 100 Kick + 4 X 50 Free @ 2/45

3 X 100 Kick + 6 X 50 Free @ 2/40

3 X 100 Kick + 4 X 50 Free @ 2/45

3 X 100 Kick + 3 X 50 Free @ 2/50

Notes: Nice Kick Set as we work your way back into the pool. You may keep the kicks steady and strong or you can descend them 1-3. The 50's has some sendoff's you will have to work through.

Thursday, May 28, 2020

Thursday, May 28, 2020 - COVID19 training block

Notes: today is another strength day, using a park is a great way to make sure you have a bar for pullups and a bench for some other activities. Also note that we are starting to post swim workouts today and through the rest of the summer

Pre-Set

2 X's Through:

50 jumping jacks

40 Penquins

30 High Knees

20 Speed Skaters

10 Burpees

Part I (3-4 X's or 15 Minutes)

Bench Jumps or Tuck Jumps 10 reps

Pushups (Down - 2 - 3 - 4 - UP) - 10-20 reps

Pullups or Inverted Row 5-10 reps

Seated Static Hold at 45 degrees (60 seconds)

Part II (3-4 X's or 15 Minutes)

Explosive Power Step Ups, Use bench/chair (8-12 reps per leg)

Pushups (Up - 2 - 3 - 4 - DOWN) - 10-20 reps

Shadow Boxing (Hooks) 30 reps each arm

Plank w/ leg raise - 10 each leg

Part III (3-4 X's or 15 Minutes)

Standing Broad Jumps (10 reps)

Pushups side to side (10-20 reps) move left and right with hands between reps

Pullups or Inverted Row (Down 2 - 3 - 4 - UP) 5 reps

Mtn Climbers 20 reps each ft.

Finisher

100 yard Burpee + Broad Jump

Swim Workout

1000 Warmup as you wish

3 rounds straight through:

8 X 25 IMO @ 30

100IM @ 1:30

8 X 25 Kick @ 30

200 Kick @ 3:30

8 X 25 Free @ 30

300 Free @ 4:30

Notes: use the 25's to keep the quality at a high. Maintain stroke count, tempo, and skills into the longer swims. Should be a steady, quiet, swim from start to finish.

Wednesday, May 27, 2020

Wednesday, May 27, 2020 - COVID19 Training Block

Notes: Today is not your typical Wednesday, with the Holiday weekend, we moved everything forward by a day, so today is your day to get out and get your miles, your steps, your games, your strokes? and always finish with some mobility.

Workout

Be yourself and get yourself moving in your way, be active today:

Run - 30-45 minutes

Walk - 60-90 minutes (in a hurry)

Ride - 60-90 minutes

Play - as long as you can

Work - as long as you can

Swim? - if you have a pool or lake you can swim in, get a long, quiet swim

Finish Working on Some Mobility - Use the pattern from last Tues/Thur.

Tuesday, May 26, 2020

Tuesday, May 26, 2020

Notes: This will be the last week of just dryland as we will start swimming workouts in June. Many states are opening up pools as well as inland lakes becoming warm enough to swim. If you are in Grand Rapids, some good places to get a swim in would be Versluis Park and Myers Lake Park who both have public access. When swimming in lakes, you don't have to swim "across it" you can swim back and forth between two spots just like you do in the pool.

Remember, these workouts are assuming you have a bar and bench at home or are using a park.

Pre-Set

2 X's through:

50 jumping jacks

40 high knees

30 alt. V-ups

20 speed skaters

10 burpees

Part I (3-4 X's)

Body Squats (30 reps)

Pushups (10-25 reps)

Pullups (5-10 reps)

Dead Bugs (8 each leg)

Part II (3-4 X's)

Walking Lunges (20 each leg)

Inverted Row (8-12 reps)

Atomic Pushups using swings (10 reps)

Planks w/ opp. toe touch (20)

Part III (3-4 X's)

Single Leg streamline RDL (10 each leg)

Rotational Pushups (5-8 each side)

Glute/Ham Bridge (10 reps - hold for :05 each)

Bicycle Situps

Friday, May 22, 2020

Friday, May 22, 2020 - COVID19 Training Block

Notes: Strength Training session. This workout will transition to swimming workouts On June 1st!! as more pools are starting to open. For today, using a playground is necessary if you don't have a pull up bar or benches at home.

Pre-Set

Run through each exercise, twice through for :30 each

Jumping Jacks

Speed Run in Place

Body Squats

Squat Jumps

Squats with bicycle crunches (standing)

Jumping Lunges

Burpees

Downward Dog to Pushup

Plank Steps with knee tuck

V-Ups

Part I (3-4 X's)

Jump Boxes(bench) 10 reps

Incline Streamline pushups

Pullups

Russian Twist

Part II (3-4 X's)

Power Step ups on bench (10-12 each leg)

Neg. Pushups (down - 2 - 3 - 4 - up)

Inverted Row

Crunch Kicks

Part III (3-4 X's)

Broad Jumps 10 reps

Static Pushups - hold for :05 at top and bottom

Neg. Pullup - Down - 2 - 3 - 4 - 5 - Up

V-Sit Hold (:30-45)

Thursday, May 21, 2020

Thursday, May 21, 2020 - COVID19 Training Block

Notes: aerobic endurance day today, with some surges in intensity, similar to interval training we do in the pool. This workout works the best on a track and with a watch you can see.

Workout

5-10 minute easy run/jog

20 minutes

5 X: (20 FAST - 40 EZ)

5 X: (30 FAST - 30 EZ)

5 X: (40 FAST - 20 EZ)

5 X: (20 FAST - 40 EZ)

Warmdown with some mobility: see Tuesday's workout

Wednesday, May 20, 2020

Wednesday, May 20, 2020 - COVID19 Training Block

Notes: strength training day, using a park with a bar for pullups and a bench for various exercises.

Pre-Set

2 X's - about :30 seconds each:

Standing Streamline side bends

Standing Arm Circles

Standing Hip Circles

Walking Knee Pulls

Body Squats

Pulsing Lung (left)

Pulsing Lunge (right)

Pushups

Superman to Pushup

Plank Steps with knee to elbow

V-ups

Bicycle Situps

Part I (3-4 X's)

Monster Walk (30 steps)

Atomic Pushups using swing set

Pullups

Plank with Leg Lift

Part II (3-4 X's)

Curtsy Lunge

Bench Dips

Inverted Rows

Vertical Leg Crunches

Part III (3-4 X's)

Swing Set Leg Curl

Incline Clap Pushups

Drea Roll to Pullup

Plank with opp. toe touch

Tuesday, May 19, 2020

Tuesday, May 19, 2020 - COVID19 Training Block

Notes: As the usual pattern, Tuesday's are for some endurance training. Put some mile on your ft. or a bike, and keep it moving. It's also a good day to work on some mobility post workout. Coming in June will be some swimming workouts for those of you who can train in a pool.

Endurance:

30-45 minute run

60-90 minute walk (in a hurry)

45-90 minute bike ride

*some states opened pools? if you are in one, start getting in the water, I will start with swimming workouts in June when our pool opens.

Mobility:

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Monday, May 18, 2020

Monday, May 18, 2020 - COVID Training Block

Notes: M-W-F are strength based workouts. I am assuming you have a bar for pullups at your home or are using a park with bars  and benches as an option.

Pre-set

2 X's:

50 jumping jacks

40 high knees

30 alternating pike ups

20 speed skaters

10 burpees

Part I (3-4 X's)

Body Squats - 10-30 reps depending on weight available

Pushups - 10-30

Pullups - 5-10

Oblique V-ups (10 each side)

Part II (3-4 X's)

Lunges - 10-20 each leg (depending on weight available)

Dips if park has right set of bars, or use bench

Inverted Row 8-10 reps

Reverse Crunches

Part III (3-4 X's)

Single leg Pistol Squats (use bench to sit down to if needed) 10 reps each leg

Rotational Pushups

Swing Set I-Y-T's

Swing Set Let Curls

Finisher

3 minutes of Burpee Broad Jumps

Friday, May 15, 2020

Friday, May 15, 2020 - COVID19 Training Block

Notes: Strength based workout today, these workouts assume you have a bar for pullups or using a park with a bar available. We look to be adding some swimming workouts starting in June as pools continue to start being able to reopen.

Pre-Set

50 Jumping Jacks

40 walking lunges

30 Squats

20 Speed Skaters

10 Burpees

Part I (3-4 X's)

Box Jump (to bench or over something) 10 reps

Neg. Pushups (Down - 2 - 3 - 4 - up) 10 reps

Pullups 5-10+

Plank w/ pike, touch opp. hand to opp. foot (20 touches)

Part II (3-4 X's)

Power Step Up (on bench) 8 reps each leg

Downward dog to pushup to up dog (10 reps)

Inverted Row (8 reps)

Seated Isometric hold (:60 seconds)

Part III (3-4 X's)

Knees to Ft to Broad Jump (8 reps)

Incline Streamline Pushups (10 reps)

90 degree pullup hold (:30-:60 seconds)

Alt. Knee/Foot.

Finisher

8 minute run - alt. 1 minute forward - 1 minute bkwd

Thursday, May 14, 2020

Thursday, May 14, 2020 - COVID19 Training block

Notes: today we want to move in some mixed speeds and maybe directions and finish with some mobility.

Workout options:

Option #1

Find a hill or bleacher

10-15 minute warmup with ez run

20 minutes of high intensity efforts up the hill or stairs

recover on the way down

Option #2

use your running route or biking route, after 10-15 minutes of warmup. Do 20 minutes of some ez/fast running or biking in a pattern that is about 30 on/ 30 off

Mobility:

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Wednesday, May 13, 2020

Wednesday, May 13, 2020 - COVID19 Training Block

Notes: Strength training day - assuming you have a bar or park you are using for some of the exercises.

Pre-Set

2 X's:

50 Jumping Jacks

40 Steam Engines

30 Surfer Squats

20 Mtn Climbers

10 Burpees

Part I (3-4 X's)

TRX Single leg lunge (swing set) - 8-12 reps

Incline Bench Press (hands on bench, ft. on ground) - 20+ reps

Pullups - amap

TRX/Swing Set - Plank with opp knee to opp elbow (8 reps each)

Part II (3-4 X's)

Monster Walk (30 steps each)

Decline Bench Press (hands on ground, ft. on bench) 20+ reps

Inverted Row - find bar in park 10 reps

Hot Lizard - 20 touches

Part III (3-4 X's)

Wall Sit (60 seconds)

Pushup (Down - 2 - 3 - 4 - 5 - Up)

Pullup (Down - 2 - 3 - 4 - 5 - 6 - 7 - 8 - up)

*5 reps each

Drea Rolls - 10 reps

Tuesday, May 12, 2020

Tuesday, May 12, 2020 - COVID19 Training Block

Notes: today is an aerobic endurance and mobility day. Choose the form of exercise you want and finish with some mobility work. Mobility and Flexibility has a direct influence on how you perform. 

Endurance:

30-45 minute run

60-90 minute walk (in a hurry)

45-90 minute bike ride

*some states opened pools? if you are in one, start getting in the water, I will start with swimming workouts in June when our pool opens.

Mobility:

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Monday, May 11, 2020

Monday, May 11, 2020 COVID19 Training Block

Notes: back to our normal routine today, be aware that I am assuming you have some basic equipment at your home or can go to a park that has a bar you can use for pullups. Monday-Wednesday-Friday are strength based workouts, Tuesday-thursday are aerobic conditioning

Pre-Set

2 X's through:

50 Jumping Jacks

40 Steam Engines (standing knees to elbows)

30 Mtn Climbers

20 Speed Skaters

10 Burpees

Part I (3-4 X's)

Squats (10-30 depending on if you have weight)

Pushups (20-30+)

Pullups (5-10+)

Bicycle situps (:30 seconds)

Part II (3-4 X's)

Lunges (10-30 each leg depending on if you have weight)

TRX/Swing Atomic Pushups (10+)

Inverted Row - (10+)

Plank - Hot Lizard (20 touches)

Part III (3-4 X's)

TRX/Swing Pistol Squat (10 Each Leg)

Incline Streamline Pushup (10)

Neg. Pullup (Down - 2 - 3 - 4 - 5 - 6 - 7 - 8 UP)

Boat - Banana's - 8 Switches

Finisher

3 Minutes of: 10 High Knees + Burpee

Friday, May 8, 2020

Friday, May 8, 2020 - COVID19 Training Block

Notes: this week we are switching gears and doing some crossfit workouts. If you want to stay on our same weekly pattern, look back to previous weeks and repeat one of your favorites. We will return to our normal pattern next week.

Warmup

10-15 minutes of dynamic stretching

Main Workout

5 rounds of:

1 minute of: body squats - lunges - speed skate - high knees - burpees

*by round

1 minute of: Pullup + pushup (alternate 1 pullup + 1 pushup)

1 minute of: Plank w/ shoulder tap

1 minute of: Box/Bench Jumps

Wednesday, May 6, 2020

Wednesday, May 6, 2020 - COVID19 Training Block

Notes: this week we are deviating from our normal routine and doing some crossfit workouts. If you wish to stay on our normal routine, go back and repeat a previous week. We will resume our normal pattern next week

Warmup

10-15 minutes of dynamic stretching

Main Workout

Tabata Workout (20 on/10 off)

32 minutes rotating these exercises

1. Squats

2. Pushups

3. Jumping Lunges

4. Plank on hands with shoulder tap

5. High Knees

6. flutter Kicks

7. Speed Skaters

8. Burpees

*8 rounds will equal 32 minutes

Tuesday, May 5, 2020

Tuesday, May 5, 2020 - COVID19 Training Block

Notes: this week we are deviating from our normal routine and doing some crossfit workouts. If you wish to stay on our normal routine, go back and repeat a previous week. We will resume our normal pattern next week

Warmup

10-15 minutes of dynamic stretching and ez movement

Main Set

As many rounds as possible in 20 minutes:

5 pullups or inverted row

10 pushups

15 Squats

Notes: you may also use a 3-6-9 pattern. You will need a park or access to a bar for pullups or inverted rows. If you need something to motivate you, Coach did 7 rounds + 5 pullups + 6 pushups in  his best attempt.

Monday, May 4, 2020

Monday, May 4, 2020 - COVID19 Training Block

Notes: This week we are going to deviate from our normal routine and do some crossfit workouts. We normally do some strength training on M-W-F and some aerobic conditioning on Tues-Thur.  If you want to continue in that pattern, go back and follow one of the previous weeks. We will return to that pattern next week. Until then here are some crossfit workouts for the week:

Warmup

10 minutes of dynamic stretching, and running

Main Set

5 rounds:

400 M run (one time around a track)

+ 50 Squats

+ 15 Pullups

*if you don't have a track, just run a distance that it around 90-120 seconds or 45-60 each way

Friday, May 1, 2020

Friday, May 1, 2020 - COVID19 Training Block

Notes: this is best done around a 400M track or park/parking lot of a similar dimension.

Instructions: you will do all 10 exercises listed below for 50 reps (total 500 reps). The exercises should be done at the ends/curves of the track. You will run forwards on the odd straight aways and bkwds (flutter kick) on the even straight aways. It will take you 5 laps to complete the workout or a mile and a quarter. You can double the running by doing the exercises at the same place on the track.

Exercises:

1. Body Squats

2. Pushups

3. Lunges

4. Alt. Pikeups

5. Single leg streamline jumps (25 each)

6. Mtn Climbers

7. Speed Skaters

8. Flutter Kick (4 kicks = 1 rep)

9. Plank of choice (:50 seconds)

10. Burpee's for the big finish