Goal Setting

Oct 31 Halloween Workout

Congrats to Bench Press Winners

1 Rep Max Boys
Zack McQuate 255
Aaron Alvarez 220
Jessie Collins 210

Girls
Tiffany Haag 105
Jessica Johnson 105
Kate Haddock 105
Shannon Kobzina 105


Black Jack Workout
20 sets with the following progression
1 pushup and 20 situps
2 pushups and 19 situps
3 pushups and 18 situps
continue until 20 pushups and 1 situp

Everyone in class is performing a minimum of 200 abdominal exercises today.

Reminder: Incorporate new lifts in to your daily exercises.

Not the best video but a good example of a burpee. You do not have to have the pushup in their to make it count as a burpee.

Start from standing position
hands to the grown
kick feet back
pause
bring feet back in
jump up
start over

Oct 30

Today's Challenge: 1 Rep Bench Max

Boys:
30 Dumbell Shoulder Presses
30 Pullups
25 Bosu or Medicine Ball Pushups
3x 12 Lat Pulls

Girls
30 Jumping Pullups
3x 12 Seated Row
3x 8 Plate Raises
50 Dips

Blue Room Baseball

Successfully rounding the bases scores a run. Complete as many runs as you can in the class hour.

1st Base- 10 Pushups
2nd Base- 10 Air Squats
3rd Base- 10 Burpees
Home- 10 Reps of a Random Exercise of your choice

Modifications
Choose 4 Exercises
No more than 2 machines
10 Reps at each exercise
Entire length of class

Oct 29

Basketball

50 Bar Squats
2x 5 Weighted Squats
50 Lunges
Vertimax
Warmup 1x 8 quick
5x 5 Power
1x 8 Quick
Calf Raise 3x Fail
2x 15 Box Jumps

Volleyball
30 Jumping Pullups
20 Bosu Pushups
3x 8 Lateral dumbell raises
3x 8 Lat Pull Down
3x 8 Alternate Arm Curl
3x 12 Pull Over
25 Tricep Pushups

Water Intake For Athletes

Oct 27

Basketball
Incline Bench 54321
Dumbell Flat Bench 2x 8
Bosu Pushup 2x Fail
Pullups 20
Lat Pull Down 3x 8

Volleyball
Lat Plyo Box 30
Squat Machine 3x 8
Vertimax
Warmup 1x 12 Quick
2x 8 Power
4x 6 block
Cool down 1x 20 Ankle
Calf Raise 3x fail
Leg Press 2x 12

Body Weight Tricep Extension

Jordan Training Upper Body Plyo's

Tennessee Basketball AB Exercise

http://magazine.stack.com/TheIssue/Article/5793/Tennessee_Mens_Basketball_Med_Ball_Work.aspx

link for more information

Oct 24th Workouts

Volleyball and Basketball Switch from previous day

Girls do 5 sets of 5 for bench instead of 54321

Volleyball Vertimax

Our Favorite Workout Machine

Oct 23rd Workout

Volleyball
Squat Machine 4x 8
Lunge 3x 20
Step Up's 3x 10
Vertimax
1x8 warmup quick
2x 20 ankle hops
2x 8 quick jumps
1x 8 Power cool down

Basketball
Pullups 20
Chinups 20
- If you can't do either complete with jumping pullups and chinups
Bench 5x 3
Upright Row 2x 8
Bicep Curls 50

Serious Air Time

Oct 21st Heavy Day

Take your normal workout and add weight with lower reps.

With heavier weight try to stick to free weights
Concentrate on breathing properly.
Breath in on easy part of lift out on the hard part of each lift

Oct 20th Workout

Filthy 50

Any exercises you want but you have to complete 50 reps of each.
You pick the sets and reps.
Pick up the pace for this one.

No Cardio

Change Up

6 reps at regular speed
1 rep at super slow speed
6 reps at regular speed

This is for each set

Thursday Oct 16th Workouts

Volleyball
Footwork

Basketball
Pullups 20
Bench 54321
Upright Row 3x 8
Shoulder Press 3x 8

How Important Is Nutrition

Oct 14th Workouts

Volleyball
Max Pullups
Footwork for game day

Bsketball
Max Pullups
Bench 5-4-3-2-1
Standing Shoulder Press 3x 8
Bosu Pushup 50
Dumbell Flys 3x 8
Lat Pull Down 3x 8

Crossfit
Maxpullups
Plyo Box Jumps 25
Wall Balls 25
Chin Up's 10 reps then hang 3x
Tricep Pushups 40

Fast Food Beverages

Oct 9th

Dumbell Squat
Dumbell Roman Deadlift
Dumbell Lunges 15 reps of each without rest for 3 rounds

Lat Plyo Box 3x 15

Vertimax
Warmup- 15 power
2x 8 quick
2x 20 Ankle
Cooldown 1x 8 power

Upper Shredder

Jumping Pullups
21-19-8

Dumbell Bench
- 3x 8 Regular, 3x 8 alternate arm, 3x 3 super slow (cycle through regular-alt-slow)

Dumbell Pushup And Alt Arm Row- 18 total for each arm

Super Set
Bicep Curl Hang /8 Alt arm Curls each arm/ Curlups max

Dips 3x fail with plate

Incline Curls

Circuit Training

Wikipedia Definition
Circuit training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, combining the benefits of both a cardiovascular and strength training workout. 'Circuit' means a group of activities and refers to a number of selected 'stations' positioned around the facility that are to be visited in rapid succession. The range of stations includes those comprising resistance equipment (e.g. hydraulic equipment or free weights), as well as allocated spaces to do squat thrusts, pushups, jumping jacks, sit-ups, and other exercises. Each person should complete the activity in one station before they proceed to the next station. They then continue until they have passed through all stations once or twice as required, or until a certain time requirement has been met.

http://en.wikipedia.org/wiki/Circuit_training#Advantages_of_circuit_training

Speed Ladder Drills

Oct 2nd Workout

Volleyball
Squat Machine 5x5
Step Ups 3x 12
Vertimax
Warm up quick 1x12
Power 2x 8
Block 2x 8
Ankle Hops 2x 15
Cool Down Quick 1x 12

Basketball
Pullups 20
Bench 5x 5
Uneven Bosu Pushup 30
Lat Pull 3x 8
T Bar Row 3x 8

Crossfit 2x 20 for each
Bicep Curls
Tricep Ext
Kickbacks
Standing Rows
Shoulder Press
Repeat 2x for Time

Footwork ladder drills

Squat Form

Is this going to be you as an athlete

Front Squat

Oct 1st Workouts

Volleyball
Uneven Bosu Ball Pushups 50
Wall Balls 20
Bench 20
Incline Bench 20
Pullups 20
Kickbacks 20

Cycle Through

Example of Wall Balls


Tricep Kickbacks



Basketball
Squat Machine Body Weight 40
Body Weight Lunges 40
Step Ups 40
Calf Raises 3x Fail
Leg Press 40
Bosu Ball Circles 3x 5 each direction

Crossfit
20 Pullups
20 Free Weight Lunges
5x 5 Front Squats
2x 10 Each plyo box