***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
|
|
- Berniece Allen
- 6 years ago
- Views:
Transcription
1
2 The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The Sprint Throwdowns Manual, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Sprint Throwdowns Manual workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2014 The Forged Athlete, LLC
3 Hello and welcome to SPRINT THROWDOWNS! Before we dig into the goods here, I just want to share with you the love I have for these types of training sessions. Not sure about you but I LOVE getting outside to train. I can remember back when I would go to a local park near my house where I grew up as a kid and run hills. I d do this on days where it was 100+ degrees out and I LOVED it. I would run this one hill so much that by the end of the summer, there would be a trail running from the bottom to the top from me wearing down the grass. Back then I never thought about how hot or how tough the sessions were I just wanted to be outside to train! It wasn t until I started to train clients outside at local parks that I started to bring kettlebells, dumbbells, and sandbags with me to use in conjunction with sprints. That s when the real fun started to begin. Long story short, it s now been quite sometime since I ve been doing training sessions outdoors so I ve got a long list of past workouts that I ve used that have all produced some amazing results. What I have for you in this manual are 15 of my top FAVORITE Sprint Throwdowns which you can use as stand alone workouts or as add-on s to your current training routines. These sessions are short, super effective, but NOT meant to be easy. Some of the throwdowns I have for you only require the use of your bodyweight while the others blend in the use of various types of strength tools. All of them require you have a bit of open space for sprinting ;) Bottom line, ENJOY these 15 different Sprint Throwdowns and use them as you may. Just make sure to let me know which one becomes your overall favorite and if you have any questions, don t hesitate to contact me at TheForgedAthlete@gmail.com. Time to Go 110% H.A.M. Travis
4 BEST Ways To USE Sprint Throwdowns There are many different ways you can use these Sprint Throwdowns in your training programs. Below I include some of the forms you can use them: ==> Use as stand-alone workouts in themselves (perfect for when you re short on time and need something quick) ==> Use as a post workout, high-intensity finisher for focused conditioning and increased fat loss (sprints are by far one of the BEST methods for this) ==> Use on planned active recovery days (just make sure to use lighter loads than you normally would do for an ALL-OUT session) The ESSENTIAL WARM UPS ***Always make sure to prep your body before you train*** The Sprinters Warm Up ---> CLICK HERE FOR VIDEO DEMO 1A) Single Leg Step and Reach 1B) Lunge + Hamstring Stretch 1C) Walking Toe Grabs 1D) Walking Knee Grabs 1E) Toy Soldiers 1F) A Skips 1G) B Skips 1H) Single Leg Hops 1I) Side Shuffles 1J) Side To Side Lunges (Cossack Squats) 1K) Front to Back Leg Swings 1L) Side-to-Side Leg Swings 1M) Inch Worm to Sumo 1N) Short Sprints / Build Ups ***Use BEFORE ALL Sprinting Sessions NO EXCUSES***
5 The Sprinters Cool Down ***For POST training use*** MOBILITY COOL DOWN ---> CLICK HERE FOR DEMO VIDEO 1A) Kneeling Hip Flexor w/ Reach 1B) Kneeling Front Hammy 1C) Kneeling Quad / Toe Grab 1D) The Big Lunge 1E) Sumo Pop Ups ***Spend secs MINIMUM on each area ***If short on time, focus on your trouble areas EXTRA SOFT TISSUE WORK ---> CLICK HERE FOR DEMO VIDEO 1A) Calf Rolls 1B) Shin Rolls 1C) IT Band 1D) Hip Flexors 1E) Glutes / Hammys 1F) Low Back
6 15 Sprint Throwdowns The Mission Beach Throwdown 5 Rounds For Time: 1A) Odd Object Thruster x 5-10 (depending on weight) 1B) Suspended Pull Up OR Row x C) Shuttle Sprint x 40 yards and back REST secs between rounds to keep intensity HIGH Buy In, DO WORK, Cash Out 1A) The "Buy In" 1A Kettlebell Single Arm Farmer Walk x 200 yards ***Switch arms every 100m or go AFAP 2A) 5 Rounds each for time: a) 200 yard Shuttle Sprint (50 yards down and back x 2) b) 5 Burpees c) 10 KB Sumo DL High Pulls ***Rest 1 Min Between Rounds ***Score is TOTAL time + Weight of KB or DB used 4D) The "Cash Out" 1A Kettlebell Single Arm Farmer Walk x 200 yards ***Switch arms every 100m or go AFAP switching arms when needed
7 Triple Combo Ladder 1A) Sprint % 1B) Double KB Russian Swings 20, 18, ***Go down by 2 reps each round until you hit 4 1C) KB Push Ups 4, 6, ***Go up by 2 reps each round until you hit 20 REST ***Use the walk back to the sprint start for REST Snatches, Sprints, and L-Sits 10 Rounds For Time Of: 1A) 1A KB or DB Snatch x 5 / Arm 1B) Shuttle Sprint x 50 Yards (25 yards down and back) 1C) 15 second L-Seat hold (or total time under tension = 15 secs) ***Regress down to hollow rock hold x 30 secs if need be ***SCORE = Total time taken + weight used for snatches 15 Minute Crush Session 15 Minute AMRAP Of: 1A) SB Power Clean x 3 1B) Weighted Strict Pull Up x 3 1C) Sprint x 50 yards ***Use the walk back as REST ***SCORE = Total complete rounds + weight used for SB Cleans and Weighted Pull Ups
8 Bare Bones 5 Rounds Of: 1A) Shuttle Sprint x 60 Yards (30 yards and back x 1) 1B) 1 Arm KB Power Squat Clean Press x 3 / Arm ***Rest 1:1 Three Way Split 20 Min AMRAP: 1A) 50 Yard 100% 1B) Double KB or DB Complex Thruster x 4 Bent Row x 4 1C) Broad Jump x 3 ***Walk Back To Sprint Start for REST ***SCORE = Total rounds complete + weight used for complex 20/20/80 5 Rounds Not For Time 20 KB or DB Snatches / Arm 20 Push Ups 80 Yard Sprint ***time each round ***walk back slow and use that for rest Stop and Go 10 Rounds Of: 5 Burpees 20 Yard Sprint ***Walk / Jog Back To Start Then: 10 KB American Swings 20 Yard Sprint ***REST 1 Minute and Repeat ***Time Each Round don t let your time slow down over the course of each round
9 Shuttle Mania Complete For Time: 30 Push Ups 30/60/30 Shuttle Sprint 20 Push Ups 20/40/20 Shuttle Sprint 10 Push Ups 10/20/10 Shuttle Sprint Bodyweight Only Sprint Throwdowns ***SCORE = Time Completed ***Feel free to use any type of push up variation you want For the Lower Body 6 Rounds NOT For Time: Sprint x % Prisoner Squat x 30 Prisoner Lunge x 20 / leg ***Rest secs between rounds Odd s and Even s E.M.O.T.M. x 20 Mins Odd Minute - Plyo Push Ups x 5-10 reps (make sure to be EXPLOSIVE with these) Even Minute - 30 yard Shuttle Sprint (30 yards down and back) ***Cut down the reps on Plyo Push Up if need be - do NOT hit failure!
10 Run With Your Feet Walk With Your Hands 6 Rounds Of: Sprint x 50 yards Handstand Walk x Max distance ***Sub in bear crawl if need be for HS Walks ***SCORE = total distance covered on HS Walks over 6 rounds 200 Yards and 100 Push Ups 10 Rounds Of: 20 Yard Sprint 10 Push Ups as soon as you cross 20 yard mark drop and crank push ups ***Rest 30 secs and repeat ***Do any type of push up variation you want 100 Yards Of Hell (Have FUN with this one ;) ) For Time: Sprint x 10 yards then do 10 Burpees Sprint x 20 yards then do 10 Burpees Sprint x 30 yards then do 10 Burpees Sprint x 40 yards then do 10 Burpees Sprint x 50 yards then do 10 Burpees Sprint x 60 yards then do 10 Burpees Sprint x 70 yards then do 10 Burpees Sprint x 80 yards then do 10 Burpees Sprint x 90 yards then do 10 Burpees Sprint x 100 yards then do 10 Burpees
11 The Aggressive Strength Training Resources Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters of all walks of life. Below you can gain knowledge on other various resources he uses to help transform his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs he has created and used to help people all across the world get results. Facebook / Twitter / YouTube / Lean And Mean Blueprint
12 Discover The BLUEPRINT Which Will Transform YOU Into A Complete BADASS Forge A Lean, Strong, Chiseled, and POWERFUL Body and Perform At Your Highest Level Ever In Just Weeks! CLICK HERE FOR MORE INFO ON BECOMING A BADASS Short On Time, Space, and Training Equipment??
13 NO PROBLEM! Unleash the Home-Based Training System That Requires ONLY 24 Minutes of Your Time, Your Own Bodyweight and Just A Set Of Kettlebells Or Dumbbells! CLICK To Discover: The GARAGE BUILT Body Training System
14 GAIN ACCESS Over 40 Highly Effective, Fun, and Unique CORE and UPPER BODY Training Challenges (You won t find these anywhere else) CLICK HERE FOR MORE INFO (Secret Link Do NOT Share)
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
More information* 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
More informationM 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
More informationHolly 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
More informationCOUGAR 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
More informationYour 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
More informationWaxahachie 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
More informationCOUGAR 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
More informationWorkout 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
More information21 TAG VARIATIONS
Copyright 2012 - Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 1 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any
More informationMARATHON 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
More informationProlific Shooting: The Youth Program. Training Manual. By Taylor Allan TaylorAllanTraining
Prolific Shooting: The Youth Program Training Manual By Taylor Allan www.basketballrenegades.com TaylorAllanTraining All rights reserved. No part of this e-book may be reproduced or transmitted in any
More informationSPARTAN 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
More informationChanhassen 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
More informationCopyright Notice. The Progressive Pull-Up Method. Published by: Muscle Monsters LLC
Copyright Notice Published by: Muscle Monsters LLC Copyright 2016 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Muscle Monsters LLC. Copyright and other intellectual
More informationCopyright 2018 Fit Simplify Disclaimer
1 Copyright 2018 Fit Simplify All Rights Reserved. Reproduction without permission is prohibited. No part of this book may be altered in any form whatsoever, electronic or mechanical -- including photocopying,
More informationInstructions 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
More informationBaserunning Skills and Drills
Baserunning Skills and Drills 1 Copyright Notice -IT IS ILLEGAL TO POST THIS DOCUMENT ONLINE 2 The material enclosed is copyrighted. You do not have resell rights or giveaway rights to the material provided
More informationChapter 6 - ATHLETIC DEVELOPMENT FOR GOLF
Chapter 6 - ATHLETIC DEVELOPMENT FOR GOLF Athletic development is the next stage of the physical development of a golfer. Athletic development involves the training and development of movement patterns.
More informationZionsville 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
More informationCentury 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
More informationCopyright Notice - IT IS ILLEGAL TO POST THIS DOCUMENT ONLINE
1 Copyright Notice - IT IS ILLEGAL TO POST THIS DOCUMENT ONLINE 2 The material enclosed is copyrighted. You do not have resell rights or giveaway rights to the material provided herein. Only customers
More informationBishop 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
More information2015 RUNNING GROUP CROSS FIT LACEY! Questions:
Questions: cflacey.endurance@gmail.com Options: 5 mile, 13.1 mile, and 26.2 mile (Beginner & Intermediate options) 2015 RUNNING GROUP CROSS FIT LACEY We are offing a running programmed for all types that
More informationStaples 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
More informationBishop 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
More informationWarm-up 1. Al 4 Bel y Lift 2. Calf Stretch
Warm-up 1. All 4 Belly Lift 1. Position yourself on your hands and knees. 2. Maximally round your spine upward. 3. Tuck your hips under, feel abs engage. 4. Raise knees off floor until they are straight.
More informationUCR 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
More informationTraining the Dual Hurdler. Steve Blocker Head Track Coach Emporia State University
Training the Dual Hurdler Steve Blocker Head Track Coach Emporia State University Introduction Highly motivated sprinters to attempt one of track & field's most dynamic events. Must be extremely rhythmic
More informationCLIMB. 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
More information*** TEAM TOTAL IS LOGGED AS SCORE WHEN SUBMITTING RESULTS***
SCORING SHEET WOD #2 2 x 5m (2 x 16ft) Walking Lunge Then: 10 x 5m (10 x 16ft) Shuttle Run 10 Burpees ROW CALORIES 5m / 16 ft LUNGE LENGTH ATHLETE TOTAL Athlete 1 Athlete 2 5m / 16 ft SHUTTLE LENGTH BURPEES
More informationDefinitions: Sets/Duration: Frequency/Amplitude: Execution Options: Passive: Static:
1 Power Plate Boxing 3 Building upon previous Power Plate Boxing programs, this cardiovascular workout combines advanced Acceleration Training and Boxing for Fitness exercise to increase muscle strength,
More informationFor 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
More informationDAY 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
More information400 m Training. Don Helberg Wheaton North High School Wheaton, IL
400 m Training Don Helberg Wheaton North High School Wheaton, IL Goals for this talk Reinforce what you currently do Give some possibilities that you might want to try Encourage you to make a Seasonal
More informationTEAM ATHLETE S GUIDE
TEAM ATHLETE S GUIDE ENDURANCE EVENT: Overview: This event will be timed using a timing mat and timing chip and will take place outside the stadium. Athletes will run approximately half a mile with a SandBell,
More informationLady Legends Basketball Workout Booklet
Lady Legends Workout Booklet Daring To Be Great! Lady Legends Workout Booklet Index Weekly Workout Routine.. 1 Conditioning Program....2 Plyometric Program...3 Plyometric Exercise Descriptions.....4 Ball
More informationRugby Strength Coach. Speed development guide
Rugby Strength Coach Speed development guide Outline Why do Newton's laws of motion matter? What is speed? The technique and physical demands of speed Speed training parameters Rugby specific speed training
More informationPRO BANDS TRAINING GUIDE
PRO BANDS TRAINING GUIDE Thank you for choosing SKLZ Pro Bands. We are dedicated to providing you with the best tools and instruction possible to help you unleash your athletic potential. If there is anything
More informationTrack and Field Summer Training Program. Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th
Track and Field Summer Training Program Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th Happy Summer Team! We hope that you are all having a restful,
More informationSprint Programming. Long to Short Emphasis in Fall Training
Sprint Programming Long to Short Emphasis in Fall Training ZACH GLAVASH UNIVERSITY OF TEXAS Special Thanks Mike Themas - Illinois Valley Central High School Dale Lindholm - Mossville Elementary School
More informationTRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM
TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM ALL OF THE FIT TIPS, WORKOUTS AND MOTIVATION ANY CHEERLEADER OR COACH COULD EVER IMAGINE. TRYOUT TIPS Your cheer season might have just
More information7 Basic Skills Study Guide: (Folkstyle focus)
7 Basic Skills Study Guide: (Folkstyle focus) Search YouTube for USA Wrestling Seven Basic Sills or click this link https://youtu.be/sc3vxv_zi7k (Total video play time 59:14) 0:00-3:40 Highlight Clips
More informationAvon Office 2 Simsbury Rd. Avon, CT Office: (860) Fax: (860)
Katherine J. Coyner, MD UCONN Musculoskeletal Institute Medical Arts & Research Building 263 Farmington Ave. Farmington, CT 06030 Office: (860) 679-6600 Fax: (860) 679-6649 www.drcoyner.com Avon Office
More informationThe majority of equipment required to play these games can be purchased at your local Target or Wal-Mart store.
Thank you for purchasing Movement Based Games. Over the next several pages you will learn fun and challenging games that are appropriate for athletes and fitness enthusiasts alike! No matter if you provide
More informationWINTER 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,
More informationHALF MARATHON TRAINING PROGRAMME
HALF MARATHON TRAINING PROGRAMME DURATION 15 weeks ACTIVITY 5 sessions and 2 rest days per week for the 15 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION
More informationGolf Fitness: 30 Yards or More in 30 Days or Less
1 Golf Fitness: 30 Yards or More in 30 Days or Less By Christian Henning, NASM-CPT, gfs Copyright Christian Henning. All rights reserved. Published by IGD Publishing 2410 W. Memorial Road, Suite 332c Oklahoma
More informationTraining plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours
Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at
More informationCENTURY 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
More informationLegal Disclaimer You must get your physician s approval before beginning this exercise program.
1 Legal Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult
More informationBirkie Trail Half-Marathon 2015 General Training Plan and Progression
Birkie Trail Half-Marathon 2015 General Training Plan and Progression Overall Training Outline: The general progression of training should be to gradually increase both volume and intensity in the weeks
More informationHALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON
HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when we
More informationSpeed 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
More informationJH Spring Break Workouts
JH Spring Break Workouts Below you will find a five day workout (six for 400-1600) schedule for spring break. We are asking you to do these workouts as faithfully as weather and facilities allow. Do the
More informationReferee Injury Statistics
Referee Fitness Referee Injury Statistics The authors collected data on 74 referees, 30 of whom were center officials and 44 who were AR s. Officials suffered 102 injuries during that season. Center officials
More informationThe Athlete. The 100m Hurdles. Athletic Ability. Internal Drive. Stick-to-it-ness
The 100m Hurdles The Athlete Athletic Ability Internal Drive Stick-to-it-ness Try everyone and don t count anyone out you might miss out on an athlete as they develop. Average to better than average speed
More informationSprint/Speed Training
Sprint/Speed Training By Paul Tramontanas In footy, speed is required over distances from 10m-70m depending on the state of play. This being the case, the full range of distances need to be trained to
More informationDOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI
DOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI Page 1 Page 2 ultimate jump rope workouts ultimate jump rope workouts pdf ultimate jump rope workouts The Ultimate Handbook for the Greatest
More information1) SKILL DEVELOPMENT: Baseball fundamentals and a better understanding of the rules at a younger age
Orleans Little League Baseball Coach Pitch Program 7-8 years old players Practice Guide & Plans THIRD EDITION 2015 Introduction Coach Pitch level is a good place to start but it can be difficult for a
More information2010 South East Regional Qualifier Friday Afternoon Heats
Friday Afternoon Heats 10:00 AM Venue Opens / Registartion onsite opens 10:00 AM Early Staff Meeting 12:30 PM AM Brief Affiliate Teams and Masters Indoor Venue Events Q&A / How to Check in/out Masters
More informationIntroduction. Don t let a little weather keep you from experiencing the anabolic powers of this program, year-round. Enjoy! Your friend and coach,
DISCLAIMER No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise without the prior written permission of the copyright holder.
More informationMon 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
More informationACL Base Strength Program Day 1
ACL Base Strength Program Day 1 Welcome to the Cratos ACL prevention program. This program was written by Physical Therapist and Athletic Trainer, Tasha Mulligan, to serve as a pre-season base strength
More informationThe Warrior Upper Body Perfect Handstand Training Manual. All Rights Reserved Copyright 2012, Tyler Bramlett
The Warrior Upper Body Perfect Handstand Training Manual By Tyler J. Bramlett All Rights Reserved Copyright 2012, Tyler Bramlett www.warriorupperbody.com www.garagewarrior.com No portion of this book may
More informationCROSSOVER. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. UNIT: Movement Prep.
HIP CROSSOVER To build mobility and strength in your torso by disassociating hips and shoulders. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. SECOND
More informationATHLETICS OMNIBUS - TRIPLE JUMP From the Athletics Omnibus of Richard Stander, South Africa
ATHLETICS OMNIBUS - TRIPLE JUMP From the Athletics Omnibus of Richard Stander, South Africa The objective of triple jumping is to try and jump as far as possible by stepping on a take off board, take 2
More informationP0 Day 1 Date A1) Beltless SSB Squat- wk 1-4x8 (high bar heels) % wk 2- SSB 3x8( heels) % wk 3-Beltless Squat 5x8 (high bar heels)
P0 Day Date A) Beltless SSB Squat- wk -x8 (high bar heels) 5.5-57.5% wk - SSB x8( heels) 60-6.5% wk -Beltless Squat 5x8 (high bar heels) 5.5-57.5% wk - Beltless Squat x8(high bar heels) 60-6.5% A) Long
More informationSpartan Race Gym Training. By James FitzGerald
Spartan Race Gym Training By James FitzGerald The concept of Spartan Race has certainly upgraded the idea behind running. But at the base of the entire event is still just that - RUNNING. I had a love
More information1) SKILL DEVELOPMENT: Baseball fundamentals and a better understanding of the rules at a younger age
Orleans Little League Baseball Coach Pitch Program 7-8 years old players Practice Guide & Plans 2016 Introduction Coach Pitch level is a good place to start but it can be difficult for a young player adjusting
More informationBODY BALANCE. Focusing on improved lower body strength, core strength, and overall balance. Warm Up:
BODY BALANCE Focusing on improved lower body strength, core strength, and overall balance Warm Up: Seated Forward big arm circles/backward big arm circles (10 seconds) Forward small arm circles/ backward
More informationU19 COMPETITIVE. 10 Week Curriculum Planner
10 Week Curriculum Planner U19 COMPETITIVE SESSION 2 NASC, Inc. 2002. All Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
More information400m and 4x400m Training
How do you promote the event? 400m and 4x400m Training How to create an atmosphere that promotes 400m success and how to sharpen athletes for success at end of the season. The 400m is scary for young kids
More information101 Lard Busting, Endurance Building, BUNS OF STEEL FORGING Kettlebell Swing Workouts (V2.0) By Peter Lant Bathkettlebellsociety.co.
101 Lard Busting, Endurance Building, BUNS OF STEEL FORGING Kettlebell Swing Workouts (V2.0) By Peter Lant Bathkettlebellsociety.co.uk What is Bath Kettlebell Society? A community of folk who want to be
More informationRandolph College Softball 2008 Summer Program
Randolph College Softball 2008 Summer Program Week 1 Week 2 Endurance: 1 mile run 4x per Endurance: 1.25 mile run 4x per Core workout: 4x per Core workout: 4x per Week 3 Week 4 Endurance: 1.5 mile run
More informationIT S TIME TO TAKE ON THE MOUNTAIN INTRODUCTION
INTRODUCTION Over the next 12 weeks we will gradually and safely prepare you to tackle the mountain.the plan is to have you in your tip top condition to walk or run the 2017 P2P. Firstly, make sure you
More informationSprints & Hurdles. Scullen Middle School Naperville Track Club Naperville, Illinois. Coaching Background
Coaching 101 Sprints & Hurdles Scott Todnem Scullen Middle School Naperville Track Club Naperville, Illinois Coaching Background Scullen Track & Field Feeder to Neuqua Valley H.S. & Waubonsie Valley H.S.
More informationKeys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University
Keys to Developing the Combo 400/800m Runner Ron Grigg-Jacksonville University rgrigg@ju.edu www.judolphins.com Twitter @RonGriggJr @JUTracknField BE BILINGUAL (tri-lingual) Speak sprint coach Speak distance
More information1 st season game: FRI, AUG 17 th
1 st day preseason: WED, AUG 1 st 1 st scrimmage: SAT, AUG 11 th 1 st season game: FRI, AUG 17 th The triumph can t be had without the struggle. - Wilma Rudolph (Athletics, 1956, 60) We all have dreams.
More informationRUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON
M A R A T H O N RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when
More informationCoaching Principles. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice
5 Pin Bowling Drill Book Updated August 2008 Coaching Principles STEPS IN TEACHING A DRILL 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES Drills
More informationGlencoe Youth Baseball Player Coach Developmental Series
Glencoe Youth Baseball Player Coach Developmental Series Dynamic Warm-ups: (Tony Bastinelli) 10-15 minutes -Start with a light jog, maybe two / three gym laps, w/ gloves on. Single file, no passing and
More informationBURPEES BURPEES 10U/12U PHASE II - CORE & BACK 10U/12U PHASE II - CORE & BACK
0U/U PHASE II - CORE & BACK BURPEES 0U/U PHASE II - CORE & BACK BURPEES Stand in athletic position: feet shoulder width apart and knees slightly bent. Squat down into a crouched position with hands on
More informationChair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist
Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist Exercise safety Exercise should be comfortable and fun Ensure participants are sat on a sturdy chair, have comfortable clothing and
More information100M HURDLES TECHNIQUE AND TRAINING DECEMBER 2015
100M HURDLES TECHNIQUE AND TRAINING DECEMBER 2015 KIM S KEY PHILOSOPHIES KIM S TRAINING PHILOSOPHY 1. Laser Precision of Technique 2. A Deliberate Intermingling between pure speed and speed endurance 3.
More informationU10 COMPETITIVE. 10 Week Curriculum Planner
10 Week Curriculum Planner U10 COMPETITIVE SESSION 1 NASC, Inc. 2002. All Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
More informationVaulting Compulsories
Vaulting Compulsories The compulsories are seven exercises done in a series by all vaulters. They are the foundation of gymnastics done on the vaulting barrel and the horse. The compulsories are used to
More informationScorpion Workout Routine
Scorpion Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationU.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
More informationTechniques To Treat Your Pain At Home (512)
Techniques To Treat Your Pain At Home (512) 288-5322 7010 W. TX-71 Suite 360 Austin TX, 78735 Arm Only Bird Dog Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor.
More informationFALCON 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
More informationWork on going opposite direction also!!
Lateral Step (strengthens abductors) Lying Leg Raises (abductors) Lateral Leg Raises (abductors) Medial Pull (strengthens adductors) Medial Pull In s (adductors) Front Leg Raise (strengthen hip flexors)
More information110 HURDLES 101. David Pennington Shawnee Mission East
110 HURDLES 101 David Pennington Shawnee Mission East TODAY WE WILL COVER Recruiting Hurdlers SM East Program Practice / Drills / Etc. Hurdle Technique & Mechanics Common Errors Selected Workouts Coaching
More informationDynamic Warm up. the age of the athlete current physical condition and prior exercise experience
Dynamic Warm up 10-20 minutes May be dependent on: the age of the athlete current physical condition and prior exercise experience Prepares the body for the demands of a work out or practice Increases
More information3: KNEE TO ELBOW SQUATS
Move 3: KNEE TO ELOW SQUTS KETTLE OOTY toneitup.com Move 1: SIDE LUNGE STND with your feet hips width apart and bring your dumbbells to your shoulders, elbows tucked by your sides. DROP down into a squat
More informationLisa 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
More informationRace for the Kids Running Program
Race for the Kids Running Program Congratulations on being part of the RBC s Race for the Kids fun run. We at Kinetic Healthcare are excited once again to be a part of this event. One of the main things
More informationBirmingham City Ladies Dev Squad. Phase 5 Planner MAKE IT COUNT
Birmingham City Ladies Dev Squad Phase 5 Planner 2014-2015 MAKE IT COUNT Programme Focus This programme will cover the last 4 weeks of the season. This programme will be geared towards maintenance till
More informationPL/FL/SP C2) GHR or Back Ext.- week 1-3 x 15, week 2-2 x 20, week 3 4x12, week 4 1x25
PL/FL/SP BB/DB P Day Date A) Dead Comp Deads- week 5x at 8-87% week - Reverse Band Max Triple 90-00% Wk Comp Deads with bands 5x 65% x 70,75, 80% Wk RM or 90-9% AMAP B) Dead Stop Block Pulls w/ straps
More informationJUNIOR COACHING MANUAL
JUNIOR COACHING MANUAL OUTLINE SESSION EMPHASIS Session #1 Progressive Warm Up / Take-Off / Catch / Moving or Leading into Space to Receive Pass Session #2 Session #3 Session #4 Session # Session #6 Warm
More information