Friday, March 30, 2007

Run a 5K

Post your time

Practice 30 minutes of yoga

Thursday, March 29, 2007

  50 Box jumps

50 Jumping pull-ups or just pull ups or assisted pullups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps

 50 Knees to elbows
50 Push press, 45 pounds — or 20
50 Back extensions
50 Wall ball shots, 20 pound ball– or 10 pound ball
50 Burpees
50 Double unders — jumping rope

Tuesday, March 27

Back Squat

5 reps and 5 sets not including warm up

Bad descent, left. Good descent, right.

It is a weak squat that descends only with an eccentric contraction of the hip and leg extensors.

Preferably, the hip and leg extensors should be engaged in a isometric contraction which the hip flexors overcome with a concentric contraction that pulls the squat downward.

Engaging the hip flexors in this manner sets up a stabilizing tug-of-war for the pelvis between the hip flexors and extensors, creates an anterior tilt of the pelvis that supports the isometric contraction of the erector spinae, allows for a deeper squat without surrendering the lumbar curve, and additionally stretches the hamstrings for a more powerful return from the bottom.

Monday, March 26, 2007

Complete 40 intervals

20 seconds of work followed by ten seconds of rest.

Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift 65 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps) or 45 pounds
Row (Calories) or jump rope
There is no additional rest between exercises.

Thursday, March 22

5 Sets for Max reps

Body Weight bench Press
Pull ups

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Training Tip

Plot your next run with-out leaving your chairRunners have a new way to measure routes.  Several web sites have adopted Google’s satellite mapping technology to enable runners to plot routes online.  To create a route, you zoom in on your area of choice and use your mouse to trace a path.   Try these sites….  http://favoriterun.com/ and http://www.gmap-pedometer.com/ also for free. 

Tools for Finding the Right Race
1. Coolrunning
coolrunningList 7,000 races around the country (and results from 30,000 races). Allows you to search races in your city, region or stae. The site also hosts message boards where athletes post opinions about various races.2. Athlinks
Athlinks

The site keeps a database of races completed by more than nin million althletes. Members are automatically notified of “rivals” they should keep track on in their area.

3. Trifind
Trifind

One of the biggest listf of triathlons, big and small, around the country, with more thatn 2,000 events listed.

4. Active
Active

Allows you to search for races by Zip Code and has its own national ranking system for runners. It aslo handles registration for a large percentage of running races and triathlons nationally.

5. Begginertriathlete
Beginnertriathlete

An online community for beginner triathletes who offer tips on everything from training regimens to picking races.

6. USAcycling

usacycling

Lists upcoming races in its members’ hometowns and also ranks cyclists based on results sent in the race promoters.

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Variation:
Vary your workouts, pace, and intensity to enjoy a well-rounded fitness routine that is less likely to result in burn-out or plateaus. Alternate training intensity and time from day to day.No matter what your pace or goal, your training program should include a mix of training days. Even the best training programs will gradually lose efficiency if you don’t vary your routine. This may be fine for those who simply want to maintain fitness or keep healthy, but if you want to improve, you need variation. Ideally, workouts should be modified every month.

Wednesday, March 21

4 Sets

50 Squats
21 pull ups
21 dips
45 Pounds – Hang Power Cleans 10 reps — Female
75 Pounds – Hang Power Cleans 10 Reps — Male

Is doing Abs a Waste of Time?

Do you really need to do more ab work? Would 100 sit-ups result in a six-pack? The key to abdominal definition is the visibility of the abdominal muscles. If you want better abs reduce calories and train more and don’t just train your abs.

Spot reduction does not work. You can’t decrease the fat layer on a particular area by working that area. Total body exercises is, was and walways will be the key to fat loss. Finish every workout with interval training instead of extra sit-ups or crunches. Interval training is the key to fat loss and resulting definition. Interval training burns more calories than steady state abrobic training and because it is a sprint program you get a sprinters body…..

There are good reasons to do abdominal work or core training. A strong core prevents back pain, will help you look better and improve performance of sports.

Core work= isometric holds like front planks, side planks, high planks with rotation.

Tuesday, March 20, 2006

Rest

Monday, March 19, 2007

Run 800 meters

recover 2 minutes

Repeat 4 times

Post your times.