Navy SEAL Workout Program
|
|
|
- August Doyle
- 5 years ago
- Views:
Transcription
1 Navy SEAL Workout Program Monday 500-yd swim pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 1.5-mile run Week 1 Tuesday Wednesday 150m swimming warmup 400m sidestroke swimming 4 X 100m swimming sprints with 20 sec. rest 150m cool down 3-mile timed run (sprint 1 mile, jog 1 mile, sprint 1 mile) Thursday 200m swimming warmup 800m sidestroke swimming Max Pushups in 2 min Max situps in 2 min Max pullups Friday 5-mile timed run Week 2 Monday Regular grip pull ups (2 x 10) Reverse grip pull ups (2 x 10) Close grip pull ups (2 x 10) Wide grip pull ups (2 x 10) Mountain Climbers (2 x 10) Regular push ups (2 x 25) Triceps push ups (2 x 20)
2 Wide push ups (2 x 20) Diver Bomber push ups (2 x 15) Dips (2 x 30) Arm Haulers (4 x 30) Regular situps 60 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 50 Flutter kicks 75 Regular situps 60 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 50 Flutter kicks 75 3-mile timed run Tuesday 150m swimming warmup 500m sidestroke swimming 2 x 100m swimming sprints 3 x 50m swimming sprints Wednesday Regular grip pull ups (2 x 12) Reverse grip pull ups (2 x 12) Close grip pull ups (2 x 12) Wide grip pull ups (2 x 12) Mountain Climbers (2 x 12) Regular push ups (2 x 25) Tricep push ups (2 x 20) Wide push ups (2 x 20) Diver Bomber push ups (2 x 25) Dips (2 x 30)
3 Arm Haulers (3 x 40) Regular situps 50 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 25 Flutter kicks 50 Regular situps 50 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 25 Flutter kicks 50 5-mile timed run Thursday Jog: 1 mile in 7 min Sprint: 1/4 mile Jog: 1/4 mile in 2 min Sprint: 1/4 mile Jog: 1/4 mile in 2 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Friday Squats 3 x 50 Lunges (each side)- 3 x 50 Frog Hops 3 x 30 Heel Raises 3 x 75 Jumpovers 3 x 30
4 20 m 1/2 pace x 2 20 m full sprint x 2 40 m 3/4 pace x 2 60 m full sprint x m 1/2 pace x m full sprint x 2 Saturday 150m swimming warmup 400m sidestroke swimming 4 x 100m swimming sprints (side) 4 x 50m swimming sprints (side) 4 mile timed run Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Mountain Climbers Regular situps 60 4-way crunches (60 each way) Leg levers 60 Flutter kicks 75 Regular situps 60 4-way crunches (60 each way) Leg levers 60 Flutter kicks 75 Max pushups in 2 min Max situps in 2 min Max pullups
5 Week 3 Monday 25 dips 20 dips
6 15 dips 10 dips Tuesday 150m swimming warmup 450m fins swimming 450m without fins 2 x sprints at 1 min. 45 sec Wednesday
7 Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Thursday 100m swimming warmup 450m with fins 450m without fins 2 x sprints at 1min. 45 sec Friday
8 25 dips 20 dips 15 dips 10 dips Saturday 3-mile timed run (sprint 1 mile, jog 1 mile, sprint 1 mile) 100m swimming warmup 450m with fins 450m without fins 10 x 50m freestyle sprints at 1 min. 45 sec Squats 3 x 30 Lunges 3 x 30 Heel Raises 3 x 50 Dirty Dogs 50
9 Monday 400 yd swim: sidestroke or breast stroke pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 2 mile run Tuesday Run: 3 miles < 21 min Swim: 1 mile with fins < 30 min Run: 3 miles < 21 min Week 4 Wednesday Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Mountain Climbers Max pushups in 2 min Max situps in 2 min Max pullups Thursday Squats 20, 25, 30 Lunges 20, 25, 30 Frog Hops 20, 25, 30 Heel Raises (each leg)- 30, 35, 40 Jumpovers 10, 15, 20 Dirty Dogs (each leg) m spring 1/2 pace x 2 20m full sprint x 3 40m 3/4 pace x 2 40m full sprint x 3 60m full sprint x 5 80m full sprint x 4 100m full sprint x 3
10 100m swimming warmup 450m sidestroke 450m freestyle 450m with fins Friday 5 miles < 35 min Saturday Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Mountain Climbers Max Pushups in 2 min Max Situps in 2 min Max pullups 1500m swim with fins Week 5-12 Click Here to download the rest of the workout.
Warm-up. Transition. 30 Second Rest. Jumping Jacks. Jog. 20 Pushups - Regular. Dirty Dog. Lunge Stretch 3Out, 3 Back
2018-09-22 WORKOUT Warm-up 30 Second Rest Transition 40 40 Planks 30 30 Jumping Jacks 20 20 Pushups - Regular Jog 10 10 Dirty Dog 3 3 Lunge Stretch 3Out, 3 Back Lunge Stretch Pyramid Warm-up Level 1 Circuit
LT MICHAEL BULL RELLICK
THE WORKOUT The following workout was created for the individual who wants to enhance their performance in the areas of lifting, running, and swimming. It is designed to increase overall explosiveness
Bishop O Connell High School Field Hockey Summer 2017 Workout
Coach Eighmey Zeeck Coach Carleen Knauf Coach Katy Cronin Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org cknauf@bishopoconnell.org Twitter: @FHOConnell Instagram: oconnellfieldhockey Bishop O Connell
M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.
Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks
Bishop O Connell High School Field Hockey Summer 2016 Workout
Coach Eighmey Zeeck Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org Twitter: @FHOConnell Bishop O Connell High School Field Hockey Summer 2016 Workout Athletes, Welcome to the first inaugural summer
Mon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min
February 2010 Mon Tue Wed Thu Fri Sat Sun (Week) SWIM FOCUS BIKE FOCUS RUN FOCUS RECOVERY See last page for swim and strength details! Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5 6 x (jog
WINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning
WINTER 2014 PT PLAN Schedule for 60 people Main APFT dates 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning Keep in mind Goals If time starts to run out DO NOT CUT THE RUN,
Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program
Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program Below is the complete breakdown of the fitness tests for Staples High There
For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line).
Hurdle Acceleration Drill For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Place the first mini-hurdle at a distance
Workout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist
YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on
Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA. Commitment ~ Competitive Greatness ~ Character
Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA Commitment ~ Competitive Greatness ~ Character 1 WEEK 1 Pacer Test: Goal for Tryouts is 100 for Varsity, 85 for JV December 3rd: 2:45 at training field
Mid Distance sets (4 a week)
SUMMER 2014 WORKOUTS Warm-ups: (everyday) 10X100 free 1:50/2:00 Mix up with strokes, drills, kicking etc. 10X75 Cycle 1:40 Mix up with odds drill, evens kick, or odds drill, evens swim etc. 10X50 1:00
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05
COUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
4 days a week least 45min of a sprinting/interval routine (10min warm least 30 min of sprinting/intervals, 5 min cool down)
RUNNING SCHEDULE 2 days a week = @ least a 3 mile run 4 days a week = @ least 45min of a sprinting/interval routine (10min warm up, @ least 30 min of sprinting/intervals, 5 min cool down) RUNNING LEVEL
COUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 017 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
Your Tough Mudder classic Journey Starts Here.
TRAINING GUIDE Your Tough Mudder classic Journey Starts Here. In 2019 we re taking all of the things you love about Tough Mudder (teamwork, challenge, world-class obstacles, mud) and turning the dial up
Century College Men s Soccer 2015 Fitness & Conditioning Program
Century College Men s Soccer 2015 Fitness & Conditioning Program Men s Soccer Office Century College - East Campus Office Number: E2258C Phone: 651.779.3935 www.century.edu/mensoccer Century College Soccer
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent
Workout Progressions for the 200/400 Runner
Workout Progressions for the 200/400 Runner 1 st 3-Week General Prep Cycle August 31-September 21 M: 3x1000 concentrate on 400 time M: 400/73-75 W: 83-85 w/5 ri T: 10xFootball field diagonals w/partner
DAILY WORK OUT: Vacation. Sprinters/Jumpers
DAILY WORK OUT: Vacation Sprinters/Jumpers Monday: 200 m warm up or 0 min. EZ run 2 x (4x 200m) at 80 % effort. Recovery walk back. Recovery between sets walking for 5-0 min. 200m cool EZ run Strength
Zionsville Mens Soccer Strength and Conditioning Summer Program
Zionsville Mens Soccer Strength and Conditioning Summer Program The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching. Anson Dorrance
JUDGE OF STROKES & INSPECTOR OF TURNS - QUIZ
JUDGE OF STROKES & INSPECTOR OF TURNS - QUIZ 1. The Judge of Stroke has authority/responsibility to: a) report any infraction of the stroke rules which she/he observes within her/his assigned zone b) if
4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week:
4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week: 6 swim sessions 6 bike sessions 6 run sessions Week 1 and 2 (combined): Day 1 (Monday): Bike:
DAY 1. Heavy Bat Rotations 4 sets x 15 seconds
DAY 1 HITTING WORKOUT COMPLETE 1 CIRCUIT Heavy Bat Snaps 2 sets x 15 seconds Hold a heavy bat straight out in front of body. Slowly bring barrel to forehead, then snap back to starting position. Heavy
SUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m)
WEEK 1 WC 14 JANUARY Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) 12mins easy (run/ walk) 3mins Hard 100m PULL Easy +30secs rest, 50m PULL Easy
National Development Workout Concepts and Skills By Jeremy Kline, of Cedar Park Site and Randy Teeters, of Bee Cave Site
NITRO SWIMMING National Development Workout Concepts and Skills By Jeremy Kline, of Cedar Park Site and Randy Teeters, of Bee Cave Site 15 MINUTES OF DYNAMIC WARMUPS BEFORE WATER TIME DAILY Example Module
MARATHON TRAINING HALF & FULL PROGRAMS
MARATHON ING HALF & FULL PROGRAMS WELCOME TO AAPTIV HALF & FULL MARATHON ING AAPTIV HALF & FULL MARATHON ING INTRO WELCOME TO THE AAPTIV MARATHON ING PROGRAM! WHETHER YOU RE TACKLING YOUR FIRST RACE OR
BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN
www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners
U.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up
U.S. Shooting Team Balance, Strength and Stability Workout Shooting Warm-Up Modified by Dan Durben and Sommer Wood from the program originally developed by Amber Darland for the USA Shooting National Rifle
Instructions for the Summer Workout Packet
Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit
CVU GIRLS SOCCER #PRT
CVU GIRLS SOCCER #PRT CVU GIRLS SOCCER INFORMATION Coaching Staff: Stan Williams Varsity Head Coach slwilliams@cssu.org (cell 233-5351) Chris Smith Varsity Assistant Coach crsmith@cssu.org (cell 999-7682)
June 2018 Pioneer Field Hockey Summer Training
June 2018 Pioneer Field Hockey Summer Training Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Last Day of School! Hello Summer!! 16 17 18 19 20 21 22 23 Journal Time! -Personal Goals -Athletic
SPARTAN MOUNTAIN SERIES TRAINING PLAN
SPARTAN MOUNTAIN SERIES TRAINING PLAN Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever
Swim 8 * 50 front crawl building getting faster through the 50 finishing 60
Friday 18 June 9 to 11AM Warm up to 9:15 PM Lane 1 Drill 8 * 50 front crawl finger tips trailing @ 60 Swim 8 * 50 front crawl building getting faster through the 50 finishing hard @ 60 6 * 100 Front crawl
Guppy Challenge 10 weeks
Guppy Challenge 10 weeks We re going to get to specific swim workouts in a moment. Let s start with a preface that I hope will arc over these workouts and this Challenge. First things first: If you're
Aquatics Eight-Week Training Plan
Aquatics Eight-Week Training Plan Week 1 Warm up March in place with exaggerated arms to increase the core body temperature before stretching. Shoulder rolls back, then forward. Arm Swings Standing tall
Each Quarterly Choreography DVD will include entirely new, never seen before Rounds, Drills and ALL NEW music!
Piloxing Knockout DVD # 8- Feel the energy of the Rounds and Drills and get ideas on how to cue and motivate your class! Be sure to add the Warm-up and Cooldown to your classes as they have been excluded
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**
At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too
* DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO
Week 12 July 29th * See website for list of exercises and video A March Balance 1 x 10 each leg A March, A Skip, A Run 1 x 15yds each way Seated Arm Action 3 x 10 sec. Wall Run - Single Replacement x 6
Lisa Raleigh's. Mom & Baby Anywhere Workout
Lisa Raleigh's Mom & Baby Anywhere Workout Ready, Steady, Sweat! Let s face it, sometimes there simply is no way to escape mommy duties and hit the gym! Knowing how to train wherever you are is the key
Equipment: Different colored Gator Skin Balls with 2-3 red balls (depending on class size) Pedometers Marker Cones
Carido Ball Different colored Gator Skin Balls with 2-3 red balls (depending on class size) Pedometers Marker Cones Students each wear a pedometer. Balls are scattered around the playing area. Students
Learn to Swim - The Breaststroke
BASICS OF SWIMMING A Skill for Life: Learning to swim is a life skill that can come in very useful throughout one s life. Swimming is not only a great way to keep fit, it is also a requirement for various
Base Cycle 6 Weeks. 20 min change tempo run (Fartlek) 3 min easy (70%) 2 min hard(90%). Ladder Drills / core
Base Cycle 6 Weeks Sunday January 14th: Wed January 17 th : 20 min change tempo run (Fartlek) 3 min easy (70%) 2 min hard(90%). Saturday January 20 th : 4 x 400 Rest 2 min. (90% effort) 8 x short Hill
Back tow (head on shoulder, assisted) Jumping (up and down off bottom, 5x)
Station 1: Water Comfort Introduction to the water environment. The main focus is water comfort, learning in a group setting, trusting instructors, and developing a respect for the water. Introduces basic
HILLCREST VOLLEYBALL SUMMER CONDITIONING CALENDAR
HILLCREST VOLLEYBALL SUMMER CONDITIONING CALENDAR You will meet every Monday and Thursday at Hillcrest at 8:00 a.m. with a group of girls to complete the workouts for those particular days. Each day you
1x200 Free IM (330) extended walls 1x300 Free IM (420) extended walls 1x100 IM Drill (150) 1x100 IM Drill (130)
Monday April 23, 2018 -- AM LCM SCY 1x400 Free (545) 50R 50L 1x400 Free (510) 50R 50L 1x100 Kick (2) mix 1x100 Kick (150) -- mix 1x200 Free IM (330) extended walls 1x300 Free IM (420) extended walls 1x100
Strokes and Turns Rules
Strokes and Turns Rules Thank you to the National Officials Committee, Swim Alberta Officials and the Ontario Swimming Officials Association for the development of this presentation. RULES Common to all
Aerobics Gymnastics Difficulty Element Values AEROBIC GYMNASTICS CAN-GYM LIST OF ELEMENT VALUES Group A Dynamic Strength
Aerobics Gymnastics Difficulty Element Values 2013-16 1 Group A Dynamic Strength Group A Dynamic Strength Group A OFSAA/CANGYM 0.10 NON-FIG FIG 0.10 FIG 0.20 FIG 0.30 FIG 0.40 A001 Tricep with Knees onfloor
Lesson Plan Main Pool Lane 4
Focus: freestyle, backstroke Lesson 1: Warmup 6x50s 3 freestyle 3 back stroke with great technique, ask swimmers to count their strokes streamline practice 4 push offs underwater in streamline, blowing
Week 4. Dynamic Warm up. Lower body static stretches. Upper body static stretches. Lexington Little League Practice Plans: MAJ/AAA
1 Week 4 WARM UP AND STRETCH 20 MIN SET UP: PLACE 3 CONES IN A LINE PARALLEL TO THE INFIELD 5, 10 AND 30 YDS FROM THE FOUL LINE. ALSO PLACE 4 CONES ALONG THE FOUL LINE, 5-6 PACES APART TO MARK WHERE THE
2017 HGS Summer Conditioning Packet
2017 HGS Summer Conditioning Packet Your fitness level is a direct indicator of your preparation for the season! This program is designed to prepare you for tryouts and the fall season. There are 3 phases
400 m slow and easy, working on your water feel. Alternating Freestyle and
4 week Training Plan for Strel Swimming Adventures We have put a together a simple training plan that prepares you for our swimming adventures. You are welcome to join our tour even if you are unable to
GLOSSARY OF TERMS AND FIGURES. 1 x 25 yards = 1 length of the pool. Therefore 1 x 50=2 lengths, 1 x 100=4 lengths and so on.
GLOSSARY OF TERMS AND FIGURES 1 x 25 yards = 1 length of the pool. Therefore 1 x 50=2 lengths, 1 x 100=4 lengths and so on. The number in parenthesis is the number of seconds you should rest between each
PRACTICE GROUP GUIDELINES. Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under
PRACTICE GROUP GUIDELINES Group 1 Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under Flutter Kick Arms Rotation Flutter Kick Arm
RF ONLINE 28 DAY FAT LOSS FORMULA TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B
TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B HOW TO FILL OUT THE JOURNAL FILL YOUR NAME HERE EXAMPLE FORM WEEK # OF YOUR PROGRAM DATE: DATE HERE WEIGHT: YOUR WEIGHT AT BEGINNING CALORIES: CALORIE ALLOWANCE
Coach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL
2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL Suggested starting base mileage = 20 + /week Assumes a base ability of completing a 3-4 mile run, and longer run (can be run-walk) of 8 Suggested
U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out
U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting
Chanhassen Boys Soccer Offseason Training
Activity 1 CONDITIONING ACTIVITIES Manchester United Fitness Test Length of run is 100 yds. RUN SPRINT TIME/ RECOVERY TIME: 1-10: 25 sec / 35 sec 11: 24 sec / 36 sec 12: 23 sec / 37 sec 13: 22 sec / 38
CLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM
make your park your gym CLIMB stair workouts just got way more interesting This document corresponds to a video of the same name on programfit.com Skip ahead to page 9 for explanation on how best to use
Lesson Plan Main Pool Lane 2
Lesson Plan Main Pool Lane 2 Focus: freestyle, backstroke Lesson 1 Warmup 4x50s 2 freestyle 2 back stroke with great technique, ask swimmers to count their strokes streamline practice 4 push offs underwater
Information About Our Lessons
Information About Our Lessons Overview Peirce Island Outdoor Pool is an excellent pool for teaching lessons. The water is eighteen inches deep in the shallow end and six and one-half feet deep in the deep
Coach Vicki Mitchell 2018 Buffalo Marathon Training Program ADVANCED LEVEL
2018 Buffalo Marathon Training Program ADVANCED LEVEL Suggested starting base mileage = 40 miles/week Assumes a base ability of completing a 5 mile runs, and longer run of 8-10 miles Suggested peak mileage
STROKES AS DESCRIBED BY SWIMMING CANADA https://swimming.ca/content/uploads/2015/05/judge-of-strokes-inspector-of-turns-clinic-21oct2015.
STROKES & TURNS RULES STROKES AS DESCRIBED BY SWIMMING CANADA https://swimming.ca/content/uploads/2015/05/judge-of-strokes-inspector-of-turns-clinic-21oct2015.pdf SW 5 FREESTYLE SW 5.1 Freestyle means
Engage Develop Inspire Lead
SwimMAC Carolina offers swimming programs for people of all ages and experience levels. Established as the Mecklenburg Aquatic Club in 1977, we have grown from a small competitive team into a highly-regarded
Developing a Summer Conditioning Program 12 Week Model
Developing a Summer Conditioning Program 12 Week Model This outline was written before the NCAA changed the rules for off the field training [discretionary time] 4 Goals of the Program Work Team Building
15 WEEK INTERNATIONAL DISTANCE TRAINING BLUEPRINT. Daily workouts designed to prepare your body for the rigors of Triathlon racing!
15 WEEK INTERNATIONAL DISTANCE TRAINING BLUEPRINT Daily workouts designed to prepare your body for the rigors of Triathlon racing! The 15 Week International Distance (Olympic Distance) Training Blueprint
Field Testing of Fitness WNT Program
Field Testing of Fitness WNT Program Purposes of Fitness Testing Determine level of fitness of players tells you what your players have been doing on their own with limited training settings, players must
11/24/2008. Sandra Glover World Class 400 Meter Hurdler
The Making of A World Class Female 400 Meter r 2007 RANKED #3 IN THE US 2006 RANKED IN THE TOP 10 IN THE WORLD 2005 WORLD CHAMPIONSHIPS BRONZE MEDALIST 2004 RANKED #1 IN THE WORLD, 2004 & 2003 GRAND PRIX
Registration Guidelines for Swim Lessons
This information was put together to help parents place their child in the class that is best suited to their level of swimming. Included are tips on how to get started picking a level for your child,
Speed Boost. 12 Week Training Plan
Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run
TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID
60 Minute Session Intermediate Cycling Endurance LUNGS THE BREATHING PYRAMID A set to build your lung capacity. Longer distances combined with breathing control will help you work harder for longer when
PHYSICAL EDUCATION GRADES 1 AND 2
PHYSICAL EDUCATION GRADES 1 AND 2 SEPTEMBER Educational Movement and Rhythms 1. Walking 2. Running 3. Leaping 4. Hopping 5. Jumping 6. Skipping 7. Galloping 8. Sliding Each of these locomotor movements
TRAINING PLANS. speedo.com.au/make1kwet. Our aim is for you to swim 600m comfortably in the time it takes you to run 4k or cycle 8k.
TRAINING PLANS ENTRY LEVEL Our aim is for you to swim 600m comfortably in the time it takes you to run 4k or cycle 8k. 1 CYCLING RUNNING PROGRAMME 1 MONTH TRAINING PROGRAMME Created in collaboration with
FALCON TRACK & FIELD
FALCON TRACK & FIELD 2009 SPRING SEASON SPEED SCHEDULE MONDAY through SATURDAY track & field team practice attendance is mandaty. NOTE WARM UP & COOL DOWN PROCEDURES BELOW: SPEED WARM-UP 10 x front leg
Bastrop YMCA Swim League Procedures Manual
Bastrop YMCA Swim League Procedures Manual Revised 3-17-14 Swim League Bastrop YMCA 2014 The following packet will provide you with information and details about Bastrop Swim League. The information provided
LEVEL #1 WATER EXPLORATION. 2. Bounce up and down 10 times in chest deep water OR Bob to chin level, with support, 10 times
LEVEL #1 WATER EXPLORATION 1. Fully submerge face (3 seconds) 2. Bounce up and down 10 times in chest deep water OR Bob to chin level, with support, 10 times 3. Supported float on Front 4. Supported float
PARENT & TOT 1. Total Enrolled: Total Pass: Water Smart message: Within Arms Reach Water Smart message: Wear a Lifejacket
PARENT & TOT 1 Instructor: Session / Year: Day & Time: Location: Previous Level 1. Enter and exit the water safely with tot 2. Readiness for submersion 3. Hold tot on front, eye contact 4. Hold tot on
Team Goal: 2017 Inter Ac Champions!
Team Goal: 2017 Inter Ac Champions! Challenge: Down Load the TEAMBUILR AP Follow the conditioning program. Take advantage of the EA weight room! Play pick-up and work on your ball handling skills throughout
Technical Rules for Swim Strokes and Relays
Technical Rules for Swim Strokes and Relays Section 1. BREASTSTROKE b. Stroke From the beginning of the first arm stroke after the start and after each turn, the body shall be kept on the breast and both
25 YARDS DOLPHIN KICK 25 YARDS DOLPHIN KICK 25 YARDS DOLPHIN KICK
WEEK 1 Day 1 6 25 YARDS DOLPHIN KICK ON FRONT WITH BOTH HANDS EXTENDED IN FRONT Hands can either be held tightly on top of each other in a streamline, or allowed to flow freely in front with slight movements.
Instructor Worksheet
Distance Swim 5m, 10m, 15m (Record distance each swimmer completes) Flutter Kick 15m Facility/Site Orientation Facility/Site Rules Shallow Water Entries and Exits Submerge Head and Exhale through Mouth
ADVANCED SWIMMING PROGRAM
Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM Welcome to Ready, Set, Goal- Swim. Ready Set Goal is a four month physical activity training tool for beginner, intermediate and advanced level participants.
St. Louis Marathon Level IA / IB Schedule
Goal: To finish the marathon Recommended Background: St. Louis Marathon Level IA / IB Schedule Average weekly base of 10-20 miles in the last 3 weeks At least one 6-8 mile workout Phase Dates Sunday Monday
Half Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run
2018 CCAA. STROKE and TURN TEST
2018 CCAA STROKE and TURN TEST For this test, information will come from the glossary and sections 101.1 through 101.7, 102.22, 102.25.1, 105.1 through 5 in the USA swimming rulebook THERE IS ONLY ONE
C/O C+R SL+F C/O
Level IA / IB Schedule Goal: To finish the marathon Recommended Background: Average weekly base of 10-20 miles in the last 3 weeks /At least one 3-5 mile workout Phase Dates Sunday Monday Tuesday Wednesday
Week 2. Dynamic Warm up. Lower body static stretches. Upper body static stretches. Lexington Little League Practice Plans: MAJ/AAA
1 Week 2 WARM UP AND STRETCH 20 MIN SET UP: PLACE 3 CONES IN A LINE PARALLEL TO THE INFIELD 5, 10 AND 30 YDS FROM THE FOUL LINE. ALSO PLACE 4 CONES ALONG THE FOUL LINE, 5-6 PACES APART TO MARK WHERE THE
Loughborough Dynamo Football Club Under 18's
Loughborough Dynamo Football Club Under 18's Pre-Season 2015-2016 Pre-season Fitness Plans Endurance www.ldjfc.co.uk LDJFC COACHING PLANNER Endurance SESSION BLOCK WEEK MANAGER/ COACH: AGE GROUP: No. OF
UCR Track and Field Members,
2015-16 UCR Track and Field Members, We hope that you have enjoyed this brief break from structured training the past few weeks and that you have taken time to recover both mentally and physically. As
HealthierGeneration.org
1 Basketball Equipment Needed: 1 ball for each student Dribble with right hand: 8 times Dribble with left hand: 8 times Dribble alternating hands: 5 each hand Dribble in a straight line: 10 steps Dribble
Swimming Lesson Program
Training Site Information Contacts: Peter Morgan Head Coach Susie Hutchison Administrative Head Coach Swimming Lesson Program 2018-2019 703-250-1299 NCAP-Burke@cox.net www.nationscapitalswimming.com Registration
Nation s Capital Swim Club
Nation s Capital Swim Club Training Site Information Contacts: Peter Morgan Head Coach Susie Hutchison Administrative Head Coach Swimming Lesson Program 2018-2019 703-250-1299 NCAP-Burke@cox.net www.nationscapitalswimming.com
improver 10km running plan blf.org.uk/events runningwithus.com Training plans are provided by
10km running plan improver Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177) A few tips for using this
D SCORE + E SCORE = TOTAL SCORE SPECIAL OLYMPICS GAMES LEVEL 2 FLOOR EXERCISE - PANEL D ARTISTIC COMPULSORY ROUTINE JUDGING SHEET
D SCORE + E SCORE = TOTAL SCORE 2012-2019 SPECIAL OLYMPICS GAMES LEVEL 2 FLOOR EXERCISE - PANEL D Identified Skills Value Performed? (Check) Bonus 1. Start in corner, turn 90 and perform a side chasse
2016 LA84 Foundation Summer Swim Program Swim Coaches Packet
2016 LA84 Foundation Summer Swim Program Swim Coaches Packet Page 1 Sample Meet Format Girls AGE EVENT DESCRIPTION AGE BOYS 1 7 8 200 Medley Relay 7 8 2 3 9 10 200 Medley Relay 9 10 4 5 11 12 200 Medley
26. FLUTTER KICKS 50 FITNESS ACTIVITIES HEART RAISERS ON THE SPOT MARCH MONTH
MARCH 26. FLUTTER KICKS For small spaces, alternate left and right leg kicks in front of your body. Knees are slightly bent as you kick low and quick. Bend elbows at 90 degree angles and pump slightly
GET speedo fit swimming PROGRAMME - STARTER
1 GET speedo fit swimming PROGRAMME - STARTER get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your time
ACES Ball Mastery! 3) Sole roll Explanation Using sole of foot rolling the ball in different directions (across the body, forwards, backwards
ACES Ball Mastery! Keys to teaching ball mastery components Start slow, let players learn it at their own pace (many repetitions) If they have success ask them to perform at a faster pace After each move
Generic Notes and List of Movements for Shallow Water Aerobic Exercise Classes prepared by Lia Kidoguchi Equipment:
Generic Notes and List of Movements for Shallow Water Aerobic Exercise Classes prepared by Equipment: 1 pair small Hydrofit buoys, or empty Chlorox plastic bottles optional: webbed gloves, kickboards,