Old School Training for Conditioning
|
|
- Kerry Poole
- 5 years ago
- Views:
Transcription
1 Old School Training for Conditioning If you ever watch a strongman competition you will see it takes more than being strong to kick ass at these events. It requires these large men to be physically fit and able to move huge loads quickly and for a good amount of time. These events are often call Medleys and you can see that when they are finished with a medley they are sweating bullets and breathing like a race horse! The medley is two or more events strung together, and often the last event is the hardest one! They require grip strength, power endurance, strength endurance and exceptional cardiovascular conditioning. Let s take a look at how we can create our own medleys for phenomenal conditioning and strength and power endurance. First thing you want to do (which I learned from CJ Murphy of is to create a medley with a goal in mind specific to the athlete s needs. Create a time / reps / sets program that will best prep them for their sport or job requirement. My focus is combat athletes. These athletes often have bouts of explosive activity lasting seconds followed by bouts of active rest where they might be in a clinch or in the guard or on their back setting up moves which lasts another seconds. We can create a medley that resembles these timelines using various old school implements. On the flip side, it is fine to train other energy systems to work the body from various angles. The only thing I am not a fan of is training the aerobic energy system primarily. We want
2 athletes who can exert themselves for explosive bouts repeatedly, just as is required during their matches and fights. Let s use the following tools for our medley: Sled 2 sand bags heavy dumbbells, kettlebells or any farmer walk implement heavy log or Keg Place both sand bags one on top of the other. Next to the sand bags keep the farmer walk tool you will be using, and next to the farmer walk tool place the keg or log. On the other side (100 ft. away) place a loaded sled. Let s start! I will outline this medley in steps to make it easy to follow: 1. Carry both sand bags to the end of your marked distance, place them both on the ground. 2. Now Grab only the top sand bag and run it back to the starting point. 3. Pick up the farmer walk implement and carry to the end point where the sled awaits you. 4. backwards drag the sled to the starting point where the keg or log awaits you. 5. Two choices with the keg / log: Carry it down and back as quickly as possible, or, shoulder the log or keg as many times as possible in a 20 second time period. Shouldering is when we don t put the keg down at all, but we maneuver the keg from one shoulder to the next. This movement requires some squatting and cleaning techniques with rotation. It is a great move. You can also use the sand bag military press as the last event if you do not have a log or keg. Below are a few variations of the log carry
3 Above is the bear hug carry Above is the curl position or zercher carry
4 shouldering the log while carrying this pic is a hybrid of shouldering and carrying This medley can be done at the end of a traditional strength workout for 1 3 rounds, resting 1 2 minutes between each round, or, you can perform an entire work out of medley s performing a certain number of sets (possibly 5 or 6 total) or as many sets as possible in a 30 minute time period!
5 These medleys are great for training groups as well because each tool can be brought to a certain area where the individuals must rotate from area 1 to area 2 and so on. Remember, it doesn t take much to get this equipment for free. A few logs, tractor tires, kegs and sand bags will cost you close to nothing so be proactive and go get yourself some old school equipment and start kicking ass! Zach Even Esh is a Strength & Performance Coach located in NJ. For more information on old school and strongman training visit
MANUAL LABOR for BIG TIME GAINS!
MANUAL LABOR for BIG TIME GAINS! Having my own gym in my 2 car garage along with what ever I can find outdoors always gets me doing some odd lifting. One thing that always comes to my mind when I think
More informationStrong Gator Rules and Regulations
Strong Gator Rules and Regulations Regulations: 1. Competition is open to current UF Students and Faculty/Staff only 2. All competitors must register and complete a liability waiver 3. All competitors
More informationThe Grip: Place the shot comfortably on the base of the hand with the thumb down and the four fingers balancing the shot.
The Javelin By Mark Mirabelli, Throwing Specialist - www.mmtrackandfield.com If I could use one word to express success in all three styles of throwing the shot put I would have to say the word drill.
More informationBILL KAZMAIER Y O U R F I R S T S T R O N G M A N. By Jedd Johnson, CSCS LEGENDARY AMERICAN STRONGMAN
1 4 T H I N G S Y O U N E E D F O R Y O U R F I R S T S T R O N G M A N C O N T E S T By Jedd Johnson, CSCS BILL KAZMAIER LEGENDARY AMERICAN STRONGMAN 14 Things you NEED for your First Strongman Contest
More informationTEAM BEAR TEAM BEAR ELEMENTARY SCHOOL WRESTLING TEAM. September South Carolina s Premiere Wrestling Club
September 2012 TEAM BEAR South Carolina s Premiere Wrestling Club 7X South Carolina Elementary School Champions TEAM BEAR ELEMENTARY SCHOOL WRESTLING TEAM 2005,2007,2008,2009,2010,2011,2012 South Carolina
More informationThe Krysten Ritter Workout Routine. Bonus PDF File By: Mike Romaine
The Krysten Ritter 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
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 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 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 informationThrower s Maintenance Program
Thrower s Maintenance Program Elbow at 90 and fixed at side. Pull out with arm keeping elbow at side Elbow at 90 and fixed at side. Pull arm into body keeping elbow at side. Shoulder at 90 and elbow at
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 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 informationWelcome Statement. 1. the Plan. 2. the History. 3. the Warm Up. 5. the Setup. 6. the Swing 7. the Glue 8. the Tour Draw Practice Station.
table of contents.. Welcome Statement. 1 the Plan. 2 the History. 3 the Warm Up. 5 the Setup. 6 the Swing 7 the Glue 8 the Tour Draw Practice Station. 9 the Tour Draw Assessment. 10 Summary. 11 Key Phrases.
More informationVector Rope Trainer Cardiovascular Program Fitness Level: GENERAL
Cardiovascular Program Fitness Level: GENERAL These are exercise options. Mix and match as preferred during each workout session. Frequency: Two to three days per week Start with 3 minutes of light pace
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 informationAt Home. SCI Arm Workout
At Home SCI Arm Workout Just because your therapy may be over doesn t mean that your workouts should be. Use this packet to get an effective workout at home 1 of 2 ways: -theraband or -free weights Also
More informationGrandmaster Dr. Ted Gambordella
The Complete Book of Wrist Locks By Grandmaster Dr. Ted Gambordella Everything you need to know about Wrist Locks. By Grandmaster Dr. Ted Gambordella 1 I have always loved to do wrist locks since I first
More informationStrength and Conditioning
Strength and Conditioning The Importance of Strength and Conditioning for Swimmers All the top swimmers in the world today engage in some form of strength and conditioning training to complement their
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 informationU.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
More informationTHE AMAZING SPORT OF GOLF. Tuesday, October 23, 12
THE AMAZING SPORT OF GOLF WHY GOLF? HERE IS REASON #1 THE BEAUTY AND PEACEFULNESS Trump National Los Angeles WHY GOLF? REASON #2 THE CHALLENGE TPC Sawgrass Hole #17 BASIC OBJECTIVES OF GOLF The main objective
More informationTraining for Endurance Part 9
Training for Endurance Part 9 Jim Holland Three Creeks Farm 175 Hells Hollow Drive Blue Ridge, GA 30513 (706) 258-2830 lanconn@tds.net www.threecreeksarabians.com Home of Sun of Dimanche+ and Mahada Magic
More informationAquatics 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
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 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 informationThe Better Golfer s Guide to Strength Training
The Better Golfer s Guide to Strength Training Your golf swing requires 21 different muscles to work together You need to train every one. Michael Wood, CSCS Chief Fitness Officer, Koko FitClub Let s Tee
More informationLT 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
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 informationTwo: Run for a total of 28 minutes as follows 2 minutes easy then 5 minutes hard
Aerobic Sessions: Do on a Sunday and Wednesday Start with a 5 minute warm up, and then a 5 minute stretch. After your warm up run continuously for a total of 30 mins. Break the run into After the hard
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 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 information12 Week Winter Maintenance Olympic Bridge to Half Ironman
12 Week Winter Maintenance Olympic Bridge to Half Ironman This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent
More informationGO! Soccer grab BAg. GRADEs 3-6 PACE #1. soccer
PACE #1 Soccer grab BAg GRADEs 3-6... 1 soccer ball per student 8 tall cones (to create 4 goals) 1 spot marker per pair 1 hoop or bag to make grab bag Soccer Grab Bag Cards (SPARKfamily.org) set... Prior
More informationIf you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
12 Week Sprint Distance Plan, Int-Adv. This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength
More informationLITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY & COACHING GUIDELINES
LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY & COACHING GUIDELINES 1 EXPLANATION OF OUR SQUADS LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY This document is a guide for both parents/guardians and swimmers
More informationNIKE+ RUNNING APP MARATHON INTERMEDIATE
NIKE+ RUNNING APP MARATHON INTERMEDIATE 2 WEEK 1/16: WARM UP 3 RUNS 17 MILES Welcome to your first week of training. The journey to your marathon PR begins here. This week you ll get warmed up and ease
More informationDiscus Technique: Basic Technique A Technical Analysis Grip Fork Gr Purpose: To provide control over Discus is held with Discus is held
Discus Technique: A Technical Analysis Sandy Fowler University of Michigan Assistant Track & Field Coach Grip Purpose: To provide control over the implement throughout the spin. To provide for a proper
More informationCOURSE OUTLINE WARM UP FOR MMA
My Fit to Fight course was designed with you in mind. Whether you re a champion or a beginner, my methods will help you learn martial arts while getting in shape fast. You will learn technique while molding
More informationAb Plank with Straight Leg Raise
Ab Plank with Straight Leg Raise Position yourself face up with your knees bent at 90 degrees, feet flat on the floor. Your hands should be directly under your shoulders facing forward. While in this position
More informationLEARN TO SKATE CURRICULUM
LEARN TO SKATE CURRICULUM INTRODUCTION The focus and goal of the Learn to Skate (L2S) curriculums are designed to teach beginner hockey players the fundamentals of skating. Every association will have
More informationASSESSING AND CONTROLLING MANUAL HANDLING RISK
ASSESSING AND CONTROLLING MANUAL HANDLING RISK Location of task: Description of manual handling task: Date of assessment: Persons doing assessment: Work area management rep: Work area H&S rep (or deputy):
More informationTeam Dojo Novice Test Score Sheet Overall
Chief Examiner Only Candidate Team Dojo Novice Test Sheet Overall Test Sections Technique Drills Basic Techniques Physical Requirements Basic Kicks Power Kicks Combinations Self Defense Sparring s! - +
More informationStunting and Safety Guidelines
Stunting and Safety Guidelines PW: Two leg Prep level (1/2) only Flat back, v sit (straddle sit) Any single leg below prep only Basic Cradle and bump down Inversions: All inversions must maintain contact
More informationReach Your Peak. My Personal Training Program. Presented by TRUBLUE Auto Belays. Name: Date Started: Date Completed:
Reach Your Peak Presented by TRUBLUE Auto Belays My Personal Training Program Name: Date Started: Date Completed: 2 Table of Contents: 3. Welcome to Reach Your Peak Training 4. What You Need to Know Before
More informationBeginning Softball Pitching Adapted from a guide created by Stan VanderSlik
Beginning Softball Pitching Adapted from a guide created by Stan VanderSlik Pitching a softball is not like throwing a softball. Pitching is an underhand motion that, when done correctly, can result in
More informationCSD COMMUNITY YMCA POOL SCHEDULE MARCH, 2019 SAFE POOLS HAVE RULES
SAFE POOLS HAVE RULES Lifeguards have complete authority to enforce rules. Swimming without a lifeguard present is prohibited. All swimmers and pool participants must shower completely before entering
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 informationPRACTICE 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
More informationONE MILE RUN. Aerobic Capacity Test Option 1
ONE MILE RUN Aerobic Capacity Test Option 1 Run one mile as quickly as possible. If a student cannot run the entire mile, walking is permitted. Students will begin on the signal Ready, Start. If necessary,
More informationREAL INSURANCE SYDNEY HARBOUR 10K
5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k
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 informationChung Yong Hapkido Kup Grade Syllabus
2009 Chung Yong Hapkido Kup Grade Syllabus This document outlines the basic requirements for students to progress from white belt to red belt. An exam to prove a student s proficiency should be undertaken
More informationLESSON PLAN. Unit: Ultimate Frisbee Date 4/29/13 Time: 7:25-8:48 Name: Preston Ingram Lesson: 8 1, 3 1, 3 1, 3
LESSON PLAN Unit: Ultimate Frisbee Date 4/29/13 Time: 7:25-8:48 Name: Preston Ingram Lesson: 8 Block 1 No. Of students: 24 Lesson Game Play Objectives: (Expected Outcomes) The students will: 1) Be able
More information10km Nordic walking challenge
10km Nordic walking challenge Congratulations on committing to a 10kAnyWay Nordic walking challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving
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 informationFusco Jiu-jitsu. Rank Requirements Updated
Fusco Jiu-jitsu Rank Requirements Updated 8-2015 Philosophy Our testing approach is somewhat unique in the martial arts community. Our focus is on performance appropriate to each belt level. There is no
More informationHow do you perform the basic skills in Soccer with proper technique and how can you apply them to a Soccer game?
Topic: Soccer Unit Key Learning: It's important to understand the basic skills and fundamentals of Soccer. This unit will stress how to apply these skills to game play situations. Unit Essential Question(s):
More informationPitchers UCL - 12 Month Recovery Program
Pitchers UCL - 12 Month Recovery Program If you want to throw hard and throw accurately you must throw hard and throw repeatedly. However, your shoulder and arm must have time to gradually adapt to the
More information***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
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
More informationNotes by Jon Giesbrecht -- Winnipeg, MB, Canada --
29 Billy Donovan (Indy): A Motion Pick and Roll Series You re only as good as a coach of the people you are around and who you associate yourself with. Raveling to Billy Donovan s Olympic Team: 95% of
More information9 Week Strength Training Program for: Solomon Foster
9 Week Strength Training Program for: Solomon Foster This is a poplar style of training called the 5X5 Program This workout is designed to be done three times per week to allow enough time to promote growth
More informationTai Chi Combat Form. Two persons: A and B. hit tiger), Rt Punch to ribs.
Page 1 of 22 T'ai Chi Chuan Combat Form Two persons: A and B A - advance and punch with right fist B - fall back, ward off with grasp bird's tail A - clean and punch again B - Step Rt., horizontal circle
More informationHi Coach! Thanks for checking out this free report. Inside, you're going to discover 20 "plug and play" tips that will dramatically improve any hitter's swing. For better quality at-bats, improved contact,
More informationHow to Turbo Kick. By Candace Chumchal-Heeney
How to Turbo Kick By Candace Chumchal-Heeney Table of Contents iii Table of Contents Table of Contents... iii Introduction... v Chapter 1 Components of Turbo Kick... 1 Turbo Kick Format... 3 Chapter 2
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 informationWeight lifters test strength at Bowling Green Strongman competition
! Weather Alert Winter Weather Advisory Home / News http://www.bgdailynews.com/news/weight-lifters-test-strength-at-bowling-green-strongmancompetition/article_d975c0d5-d91c-55b9-ae49-16021c49781d.html
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 informationBolles Swimming FAVORITE SETS BASE & THE DOUBLE TAPER
Bolles Swimming FAVORITE SETS BASE & THE DOUBLE TAPER Borrowed idea -needed a base to set up training intervals - Based on best time of 200 stroke event Main Set basis Formula Divide 200 best time by 4
More informationLESSON PLAN. Unit _New Games Date _4/2/12 Time _7:20-8:50 Name_Sarah Kangas Lesson # _5
LESSON PLAN Unit _New Games Date _4/2/12 Time _7:20-8:50 Name_Sarah Kangas Lesson # _5 Grade _9-12 No. of students _23 Lesson Focus _Cooperation Objectives: (Expected Outcomes) National Standard(s) addressed:
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 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 informationWAYNESBORO AREA SCHOOL DISTRICT CURRICULUM
UNIT: Base Games NO. OF : 3-4 -Demonstrate the skills of throwing, catching and hitting. UNIT : -What are the skills and basic strategies involved in base games? -How does regular participation in base
More informationRED BELT YOUR GRADING DATE IS: - -
RED BELT YOUR GRADING DATE IS: - - INTRODUCTION TO YOUR GRADING Well done you have earned enough tip stripes to grade! With multiple schools in the area Ares Combat operates a policy of rotating the grading
More informationHurdle Development. Categories of Speed Development:
Hurdle Development Hurdle Development by Tony Veney With hurdle training, before you decide how fast you want your hurdler to run in 2014, you need to determine what is necessary in order to drop from
More informationFusco Full Circle Jiu-jitsu Curriculum
Fusco Full Circle Jiu-jitsu Curriculum Foundation Rank Requirements and Point Totals Adult White Belt, 1 Stripe 20 points from the foundations curriculum o Showing respect within the dojo Adult White Belt,
More informationOregon Underwater Hockey. Zone Strategies
Oregon Underwater Hockey Zone Strategies Version 2 9/24/2014 Pool Zones The pool can be broken up into three different zones, the Defensive Zone, Neutral Zone and Offensive Zone as pictured below. The
More information200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters
200 Meter Training By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no respect. When we
More informationMaster Toddy s. MMA-Tested Muay Thai Techniques: 3 Elbow Attacks That Can Improve Your Fighting Game
Master Toddy s MMA-Tested Muay Thai Techniques: 3 Elbow Attacks That Can Improve Your Fighting Game Interview by Robert W. Young Techniques by Joe E. Harvey 1 BLACK BELT blackbeltmag.com For more than
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 informationHALF MARATHON - GO THE DISTANCE PROGRAM
HALF MARATHON - GO THE DISTANCE PROGRAM If you have questions regarding any of the training programs feel free to contact Bruce Deacon by email at CoachBruce@runvictoriamarathon.com. As you read through
More information2018 UDA Routine Notebook KICK
2018 UDA Routine Notebook KICK 1.800.DANCEUDA (326.2383) uda.varsity.com "Meant to Be" Start with R foot in a dig 8 Ripple R arm up 1-6 hook up 78 8 4 straight high kicks 12, 34, 56, 78 8 R leg around
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 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 informationDance With Janet Instructor Training
Lesson 7 Triple Steps & Turns A. A. Triple Steps Triple steps are three steps in two beats of music. You will be stepping on the downbeat as well as the upbeat, and the count is 1&2, 3&4, etc. This means
More informationIDEAL CONFORMATION OF THE HORSE DR. KASHIF ISHAQ
Lecture # 3 IDEAL CONFORMATION OF THE HORSE DR. KASHIF ISHAQ EQUINE CONFORMATION Evaluates the degree of correctness of a horse's bone structure, musculature, Its body proportions in relation to each other.
More information10:30am Register/check in at Athletic Training Center 10:50am Dynamic warmup lead by DX3 Coaches. 11:00am Split into assigned groups
Date: June 24, 2016 Location: Trinity Christian Academy Athletic Training Center 4350 Sojourn Dr. Addison, TX 75001 Managed by: Team Info: DX3 Athlete One varsity team per school Ten (10) athletes per
More informationCopyright 2001 Dr. Ted Gambordella
1 INTRODUCTION CHOKES Chokes. If you are in a life or death fight situation and you absolutely want to make sure that the fight will NOT continue, and that you will be the Winner, Choke Them Out! Nothing
More informationDay 1. Intro Activity- Four corner fitness- Students will jog around the green until the music
10 th Grade Golf Unit Plan Day 1 Intro Activity- Four corner fitness- Students will jog around the green until the music stops and then perform the activity placed at the closest cone. Fitness- Flexibility-
More informationHOW TO KICKSTART YOUR GOLF FITNESS
HOW TO KICKSTART YOUR GOLF FITNESS INTRODUCTION HOW WILL FITNESS MAKE A DIFFERENCE TO YOUR GAME?.01 HYDRATION.02 DIET.03 WALKING.04 POSTURE P.4 P.6 P.7 P.11 P.11 P.13 CONTENTS INTRODUCTION Welcome to Ultimate
More informationLESSON PLAN. -Dynamic warm up (high knees, butt kicks, hip swings, trunk twists, shoulder circles, arm crossovers, skiers)
Date: Session #1 Age: 8-15 Practice objectives: At the end of the practice, players should be able to properly grip a baseball, get into proper throwing position, and start the throw with their lower half.
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 informationScroll down for. 1. Ball Handling/Driving Workout 2. Shooting Workout 3. Post Workout 4. Weight-Lifting Workout
Scroll down for 1. Ball Handling/Driving Workout 2. Shooting Workout 3. Post Workout 4. Weight-Lifting Workout Ball Handling/Driving Workout a. Make 5 weakhand reverse layups driving with weakhand from
More informationPacific Swimming Zone 2. Beginning Stroke & Turn Clinic
Pacific Swimming Zone 2 Beginning Stroke & Turn Clinic Overall Strategy Look Professional. Act Professional. Know the rules. Enforce the rules. Talk to the coaches when appropriate. Where were you, what
More informationSurfers who ride waves in a standing position with or without orthotics and prosthesis. Surfers must be in catching waves and recovering after wave.
08 Hawaii Adaptive Surfing Classification Sport Class Stand without paddle Functions Sub-C Description lass Surfers who ride waves in a standing position with or without orthotics and prosthesis. Surfers
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 informationPPAACC Appendix B: USASF Glossary of Terms Taken from the U.S. All Star Federation website USASF Glossary
PPAACC Appendix B: USASF Glossary of Terms Taken from the U.S. All Star Federation website www.usasf.net 2006-07 USASF Glossary Airborne/Aerial: To be free of contact with a person or the performing surface.
More informationTable of Contents. Introduction Secret # Secret # Secret # Secret # Secret # Conclusion...
5 Secrets To Maximum Distance Table of Contents Introduction... 3 Secret #1... 4 Secret #2... 5 Secret #3... 7 Secret #4... 7 Secret #5... 9 Conclusion... 11 Page 2 Introduction The 5 secrets I share in
More informationHalf Triathlon. Training Plan 20 weeks
Half Triathlon Training Plan 20 weeks Intro MI Titanium Triathlon Half Distances are as follows: Swim 1.2 miles Bike 56 miles Run 13.1 miles Training charts and accompanying information provided by AthleticMentors
More informationCub Scout Den Meeting Outline
Cub Scout Den Meeting Outline Month: January Week: 2 Point of the Scout Law: Helpful Before the Meeting Gathering Opening Activity Game Business items/take home Closing After the meeting Tiger Wolf Bear
More information