I noticed last time that the warm up needed to be slower, and probably would better serve peoples needs if it were combined mobility and movement.
Warm up
Knee Machine,
sit and Reach,
forward skip, backward arm circles,
backward skip, forward arm circles,
lunge walk to quad stretch,
high knee walk,
carioca,
forward shuffle, 2 left and 2 right,
knee out walk,
pick up and reach,
backward shuffle, 2 left and 2 right,
back pedal,
scorpions,
crucifixion,
hips out shuffle,
hips in shuffle
lunge and double reach,
kick walk.
I found my notes so I can post this — sorry for the delay.
Acceleration Warm up
100 yard course,
increasing from 50% effort for 50% of distance, to 90% effort for 90% distance.
Mobility:
Inch worms
Walking Sit & Reach
lunge to quad stretch
clap under leg raise
pick it up and reach
knee machine
superman walk
knee up walk/quad stretch
kick walk
Sprints, 10 yard hard, decelerate for 10 yards
headfirst on belly
head first on back, l, and r
belly up feet first
Circuit, 3 times around
Trigger event was shuffle and run bases to pitchers mound
sled pull
kettle bell high pulls
incline push ups
Bulgarian split squats
Cones, placed on diagonals:
Run
Skip Forward
Skip Backward
Shuffle Forward
Shuffle Backward
Bear Crawl
Back Pedal
Carioca
Mobility
Knee Machine with a hop
lunge with a twist
high knee to quad stretch
clap under leg
sit and reach
superman walk
inch worm
kick walk
Tabata cycle, 4 sets, of 8, 20 seconds of work, 10 seconds of rest
Jump Tuck/Supine Hip March
Squat/Front Plank
Rocket Girls/ Side Plank, L, R
Speed skaters/ supine plank
1 Cycle
Blast off, 2 lateral shuffles, blast off
supine rows
Good mornings
diagonal plate raises
Tiger Pushups
Inchworm
Knee out walk
High knee walk to lunge to quad stretch
walking Reverse overhead lunge
Superman Walk
Kick walk
Pre-work 3 Rounds
T-drill
Blast offs or Split Squats
Workout
The Machine
8 Rounds
Run either, 80 yards once, or 35 yards twice, or 10 yards 4 times
4 rounds of work, 20 seconds, followed by 10 seconds of rest
for example:
80 yard run
20 seconds of push ups, 10 seconds of rest
20 seconds of high plank, 10 seconds of rest
20 seconds of lateral lunges, 10 seconds of rest
20 seconds of bird dogs, 10 seconds of rest
The play ground has a balance beam so we spent time working on the balance beam, and we switched to agility work and ran between the swings, frontwards, backwards, and sideways, and then changed directions.
Finally, 3 sets of 8 reps, each side, Bulgarian Split Squats.
We had 5 young people and 3 adults, hotter than blue blazes, and humid too.
GENERAL MOBILITY
Various skips w/arm swings Tiger Push ups
Carioca Crucifixion
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r Inchworm
Puddle Hops Knee out walk
Hips in shuffle
Hips out shuffle High knee walk to lunge to quad stretch
Backward Push Walking Reverse overhead lunge
Crazy legs Superman Walk
Butt kicks Kick walk
JUMP CIRCUIT
15 vertical Jump and Stick
10 jump tuck
5 broad jump
5 left leg broad jump and stick
5 right leg jump and stick
2 Rounds
High Knee Skip 50 yards
Run Backwards 50 yards
20 Squats
10 Push ups
2 Rounds
Broad jump for distance, 8
Compass lunges, 5 rounds
couple reps of something, pushups or v-ups, and,
back to starting line and a couple of reps of something, again
CORE
Rocket Girls, 20
High plank Spider-man, 10
Good Mornings, 10
BONUS
Burpee Pyramid Suicide
Markers at 16, 32, and 50 yards
1 burpee on the baseline every time, increase burpees by 1 as distance increases, so 2 on the 16, 3 on the 32, 4 on the 50
The 10 elements of Physical Fitness.
Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility – The ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity.
I’ve noticed as we’ve attempted to extend our outdoor adventures that some guys and some parents are limited by their level of general physical preparedness (gpp). Not only am I the Scoutmaster but also the Personal Fitness Merit badge counselor. Physical fitness is kind of a hobby and so I’ve been gathering sources and thinking about this for years now.
It is really hard to lose weight by exercising. We get fat because of what and how much we eat. And the best way to lose it is to eat less and better. That claim has to be modified with additional information: first, safe weight loss is between one and two pounds per week, any attempt to go faster shocks the body into survival mode and it burns muscle instead of fat — and that is counter productive. Exercise, can play a role in healthy weight loss, and that is this, by increasing the the ratio of lean body weight: to fat, ie building muscle raises our metabolic rate and hence our likely-hood to burn fat. I think that percent of body-fat is a better measure of potential health then any chart of recommended weight or body mass index. Men and boys should be between 10 and 20 percent, women between 14 and 25 percent — these are lower than average, because average isn’t the same as healthy.
Don’t waste your time running for long distances — unless you specifically have a goal to be a marathoner or tri-athlete. Rather, for the vast majority of school sports interval training is better. I train exclusively with intervals, and yet, when I need to backpack or canoe all day I find myself well prepared.
Recall my statement above that the body will burn muscle before it sacrifices fat — now compare the physique of a marathoner to a sprinter:
I don’t want to disparage the long distance runner’s accomplishment. However, we need to understand that his physique is a result of his body consuming itself. Whereas the sprinter has a well muscled build, but, also lean. That muscle is built in part through interval training. Moreover that muscle translates into the ability to do work, work that isn’t specialized and limited to running long distance. I suggest that the sprinter has a gpp that we should look at more closely as we get ready for school sports and outdoor adventures.
Warm up — always and longer than you want to. Always work out with friends or family members it is just more fun and it adds a hint of competition that pushes us a little. Try to work out out doors whenever possible.
Most of us sit in a car, or on a bus, and then sit in desks all day. Hence it is really important to work our joints through full ranges of mobility.
Depending on your level of fitness you may only be able to start with a 10- 15 minute round of these warm ups and mobility exercises. It is better to start slow and build a solid foundation. This is more for mental reasons than physical.
Once we are well warmed up and our joints are lubricated I like to move into a session of explosive movements. I do this early in the workout so that I’m warm but not yet fatigued if I do this work later in the work out I am at greater risk of injury. Don’t do everything these guys do all at once, but, do start exploring this kind of movement. As we age we tend to move more slowly and literally our bodies forget how to move quickly so these are important, but, should be worked up to.
Now we get to the actual work I really like what this trainer offers the person just starting out. I have lots of additional suggestions for folks once they’ve done this kind of routine for 12 or 15 weeks.
I like to finish my work outs with what people call “core”. These muscles stabilize all the other movements we’ve done throughout our routine. I don’t want to fatigue them at the outset and then risk injury because these muscles can’t support me through the work.
I despise crunches and sit ups so these movements give us results without wiggling around on the floor. Mix and match these to keep the routine interesting. Start out aiming for 3 days a week, and work up to 40 minutes of constant motion, hold that for 12-15 weeks. After that we’ll kick things up to the next level.
