April 1

Yoga Day

March 31

Crossfit:
Deck of cards
Hearts= Pushups
Diamonds= Burpees
Spades= Crunches
Clubs= Air Squats

Fitness:
Cardio and Core

Athlete
Front Squats 3x 8
Lunges 50
Air Squats 50
FW Ladder

Plyo Box 20 Jumps at each height


Vertimax
Warmup 1x 10 Ankle Hops
2x 5 Power
2x 5 Quick
Cooldown 1x 10 Ankle

March 30

Crossfit:
50 Wall Balls to 10 feet
Recon ron pullup program
50 overhead squats

Fitness:
Upper body sets of 21-15-9
No cardio today

Athlete:
Bench Program Day 3
Hang Cleans 3x5
Pullups 20
Lat Pulldown 3x 8
Alt Arm Curls3x 8
Dips 3x Fail
Tricep Pushups 2x Fail

Dyanmic Stretching

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=1

This is a pretty good article describing some of the benifits of dynamic or moving stretching over static or sitting still stretching.

Every pro and college team I have seen for the past three years has been using strictly dynamic stretching before competition.

In the past several years i have seen more and more highschools in our area go to this method. Really the only ones behind are the ones with coaches simply haven't been informed about the topic and are still doing the same stretches they did as a player. This was the case with my teams until 3 years ago when I was introduced to it. Here are a couple of links to some good places to start.

March 19

Crossfit
5 Pullups
10 Pushups
15 Air Squats
As many rounds as possible in 20 minutes

Athlete Gameday:
Speed ladder
Med ball routine
FW Matt
Jump Rope Routine

Fitness Program:
50 Lunges
50 Ab crickets
When done move to lower body lifting or cardio

Athlete
Bench Program 54321+
3x 5 Hang Cleans
3x 5 Jump Shrugs
3x 8 Alt Arm Curls
2x Fail Pullups
2x Fail Tricep Pushups

Two students completing their tricep pushups for the day. Note their hands are farther back than a normal pushup and their elbows are coming a little too far away from their body


Student working on hang cleans and form. One of our most common mistakes here with students catching the weight while leaning back after a weak highpull.

March 18

Crossfit 100 Pullups for time


Athlete: Lower body
Squat 4x 5 Going up in weight
Roman Deadlift 3x 8
Plyo Boxes 15 Jumps at each height
Vertimax
Warmup- Power Jumps 1x 5 Warmup
3x 5 Quick Jumps
1x 20 Ankle Hops
2x 5 Power Jumps
1x 20 Ankle Hops
1x 5 Quick Jumps Cooldown
Your choice of legs and core after finished

Fitness:
25 Pushups
50 Crunches
25 Plate Raises
Upper Body Lifting and Machines

March 12

50 Burpees
50 Situps
50 Pushups
50 Lunges
50 Squats
2 rounds for time

Fitness:
Core and cardio checking your pulse every 5 mins

Athlete:
Hang Cleans 4x 5
Bench 3x3
Pullups 2x Fail
Dumbell jump press 3x 5
Bent over row 2x 8
Chinups 2x Fail
Dips25
Alt Arm Curls 30
Tricep Pushups 2x Fail

March 10

Crossfit: Take it to the max

Max Bench Press
and
Max Pullups
5 Rounds With Max Bench at 95 for guys and 65 for girls

Athlete:
Squats 12-8-4
Jump Shrugs
Jump Pulls
Lunges
Vertimax
1x 5 Power warmup
2x 5 Power
2x 8 Quick
2x 15 Ankle Hops
1x 8 Quick Cooldown
Plyo Boxes 10 jumps for each height
Lateral Plyo box 100 Touches

Fitness:
Side Lunges 2x 15 each side
Ab Crickets 100
Roman Chair 2x 15
Bicep Curl 2x 12 each arm
Pushups 35
Cardio

March 9

Pyramid
10 Pullups
20 Pushups
30 Situps
40 Air Squats
Repeat 5 times with three minutes of rest between rounds



Fitness
Med ball routine
25 pushups
50 situps
50 Air Squats
Cardio Only When Finished

Athlete
Bench Program 5x5
Pullups/Jumping Pullups 25
Hang Cleans 3x 5
Shoulder Press 3x 8
1 arm curl press 3x 8
Tricep Pushup 2x Fail
Med ball routine when done

Creating Your Own Workout

These are some good ideas to start with when looking at program design

Creating your own workout program
1. What is the goal of your program
Crossfit-total body exercise program where time is usually factored in. For our class we use a mixture of body weight lifts and weight training

Athlete- Designed to improve athlete performance on the court or field through weight training. Most activities are aimed at improving explosive movements and functional strength

Athlete Game Day- Aimed at providing students with a solid workout without affecting that days game or their ability to participate to their maximum level

Fitness- Aimed at those students who are trying to lose weight or tone. Elevated heart rate is very important with this program

2. What types of exercises do you want to incorporate
Why will this exercise help your overall goal
What muscle groups are targeted with this exercise
Is there a better exercise I should be doing

3. Create a logical order to your exercises
Biggest lifts to smallest- the order of your routine should be lined up so that lifts that incorporate the most muscle groups go first followed by lifts that use lower number of muscles

Olympic lifts should be first- cleans
Next should be lifts that use the most and largest muscle groups
Isolation lifts should be preformed last- bicep and tricep exercises

Rep Chart
1 to 5 reps = strength
5 to 8 reps = hypertrophy or increase in muscle size
12 or more reps = endurance


More Tips
When working on strength look at lowering the number of reps and increasing the number of sets

When working on endurance look at raising the number of reps and lowering the number of sets


Add change to your workout- don't get stuck doing the same number of sets reps or exercises

March 5

Crossfit:
Bench 3/4 Body Weight for max reps
Max Pullups
4 Rounds

Starting with 5 pullups for the first minute increase by 5 pullups each minute until failure

Fitness:
Upper body exercises with sets of 21-15-9
Cardio
Take your hr every 5 mins

Athlete Workout:
Dumbell Bench 8-8-4-4
Pullups 2x Fail
Upright Row 3x 8
Jump Shrugs 4x 5
Plate Raises 3x 8
Tricep Pushups 3x Fail
Incline Curls 3x 8

March 4

Crossfit:
Squat 12-8-5
Step Ups 2x 15 ea leg
Roman Dead Lift 3x 8
Box Jumps 40 reps at two heights
Legs after finished

Fitness
Lunges 75
Pushups 50
Swissball crunches 100
Lower body weights only
Make Sure to take your heart rate every 5 mins



Athlete:
Speed Ladder Routine
Jump Rope Routine
Med Ball Routine
Arm Exercises of your choice




Athletes are adjusting to start of baseball/softball season and are complaining about being sore. Today was supposed to be a yoga day but we had to stay off the stage due to the school play.

March 3

Crossfit Workout: Barbra
5 pullups
10 pushups
15 situps
20 bicep curls

4 rounds for time

Fitness:
Cardio and core workouts 20 mins of cardio without stopping

Athlete:
Squat 54345
Roman Dead Lift 3x 8
Hands over head squat 3x 5
Lunge and Twist 20
Vertimax
Warmup 1x 5 power
2x 5 Quick
2x 5 Power
2x 15 Ankle Hops

GHD Chair 2x 12

Baseball Season Is Starting

Decided to post some baseball workout videos for todays first practice. There is a lot of great information out there on stack.com and other websites. Feel free to share any other info you have.

My email mooreb@somonauk.net



Key to Jimmy Rollins workout would have to be the importance of dynamic stretching with athletes and body control. How are your athletes training. Are you running sprint after sprint or working on speed.



Great idea for core work for any sport. Make sure you have a hard surface to throw the ball onto.


Good idea for body control in the field.


Good speed training drill


Looking for something to do in the gym while it's still too cold to be outside. Try this great exercise working on basic fielding fundamentals. You can do this with a line of the court as well.


I have never tried this one but can't wait to show it to the kids I think they will love this one.