Thursday, June 25, 2009

The Total Body Workout

Run 1 Mile
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The Total Body Circuit

Run .3 mile on treadmill
Do 25 20lb squats
Do 25 20lb curls
Do 25 sit ups
Do 25 20lb upright rows

Repeat X3

Wednesday, June 24, 2009

Track Time

Run 400 meter (X4)

Run 800 meter (X2)

Run 1 mile (X1)

400 meter

62 seconds and below- Atlete

62-75 seconds - Average

75 and above - Wreck

800 meter

2:10 and below - Athlete

2:10 -2:30 - Average

2:30 and above - Wreck

1 mile

5:20 and below - Athlete

5:20 - 6:30 - Average

6:30 and above - Wreck

Tuesday, June 23, 2009

Rest Day

Monday, June 22, 2009

"I am not impressed by your performance."

Plyo Day

1. 20 Jumping Squats

Squats must be in proper form, when at the top of your squar repitition, jump as high as you can.

2. 30 Stepping Stones

Jump onto a cinder block or stair with both feet. Jump back to ground with both feet. Repeat.

3. 20 High Jumping Knees

Place both hands 1-3 feet in front of your waist (keep stationary). While jumping, throw your knees up to touch your hands. Repeat.

4. 40 Plyo Lunges

Stand in a split stance, right leg in front and left leg in back. Bend knees into a lunge (keeping front knee behind toe), and, in an explosive movement, jump, switch legs in air and land with left foot forward and vice versa. This completes the repitition. Repeat.

3:30 Minutes and above - Wreck

2:30-3:30 Minutes - Average

2:30 minutes and below - Athlete