June - Week Two - Medium Intensity Week
This should be the sixth week of your program. We are building intensity again after a light week in week 5. Check the appropriate videos to make sure you are continuing to do each exercise with the correct technique.
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-E (Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!
Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills
A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
Thursday, May 27, 2010
Friday, May 21, 2010
June Week 1 - Low Intensity Week (5)
This will, in fact be the 5th week of your program.
In a lot of ways this is a “Recovery Week” but please remain focused on performing each exercise and drill as well as you can. I have changed some of the drills this week to keep the program fresh. So watch the videos and work hard at getting the basics right before we increase the intensity.
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 10 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 20 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 12 reps per set. If you are using free hand weights, you should be doing 12 reps on each arm!
Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 3 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 1min Wall Sits; 3x 15 Skateboarders on each leg (swap legs after each set); 3x 30 Jump Touches (swapping arms after 15 reps); 3x30 secs continuous Box Jumps.Rest for 1 minute between exercises.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 20 minutes 3 times a week.
Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
** NOTE NEW COMBINATIONS!
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
In a lot of ways this is a “Recovery Week” but please remain focused on performing each exercise and drill as well as you can. I have changed some of the drills this week to keep the program fresh. So watch the videos and work hard at getting the basics right before we increase the intensity.
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 10 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 20 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 12 reps per set. If you are using free hand weights, you should be doing 12 reps on each arm!
Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 3 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 1min Wall Sits; 3x 15 Skateboarders on each leg (swap legs after each set); 3x 30 Jump Touches (swapping arms after 15 reps); 3x30 secs continuous Box Jumps.Rest for 1 minute between exercises.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 20 minutes 3 times a week.
Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
** NOTE NEW COMBINATIONS!
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
Skateboarder Exercise
I have not been able to produce a video for this exercise, but it is quite easy to understand. It is performed on a step - just like the Posterior Chain Exercises (this is in fact another PC Exercise) - Stand on the step facing to the right. Your weight is on your left foot. Bend your left knee and imagine the step you are on is a skateboard. Use your right foot to try and move the skateboard forward. Do not make actual contact with the ground, but rather miss the ground by a 2-5cms on each "push". Aim for a spot about 15cms in front of you then move the foot backwards to about 10cms behind you. Your right foot should make a circular movement as your left leg straightens on each push, then bends to help you reach the floor. Do 15 "pushes" on each leg to complete one set then swap sides and repeat. Do 3 sets of 15 reps on each leg. Again - try and keep your upper body as upright as possible and try as hard as possible to keep your balance.
Step Drill - Posterior Chain Exercise
A new set of movements for the Lower Body Workout. Listen to the explanation - this guy knows what he is talking about! 3 sets of 15 reps on each leg. Remember to swap sides after EVERY set of 15 reps. Keep your upper body as upright as possible throughout.
Shoulder Exercises - Seated Front Dumbbell Deltoid Raises
Another new exercise for month 2! This time in the Upper Body Strengthening circuit. Don't use heavy weights for this exercise and make sure you are CONTROLLING the weight up and down. NO SWINGING!
Bird Dog Core Exercise
This exercise is for the second month of core exercises. Remember to brace when you perform any of your core exercises! This month we change the reps from holding each rep for 30secs and only doing 3 reps, to shorter reps of 10 seconds but doing more reps. This month you will do 10 reps of 10 seconds each per set and complete 2 sets.
Monday, May 17, 2010
Testing
I will be sending everyone on the program a Test Sheet for you to provide me with some feedback regarding your current strength levels. Return the sheet after you have filled it all in. You can record your results gradually over the course of a week or take one core session "off" to do all the tests. Please make a note of what week of the program you were in (Low - Medium - High) when completing the Test Exercises.
Any questions - just ask.
I will send the Test Sheets via email to the addresses I have for this blog. If you don't get it today - Call or email me and I will send it through again. You can send the form back via email as well to johnrhurls@yahoo.com.au
Good Luck
JH
Any questions - just ask.
I will send the Test Sheets via email to the addresses I have for this blog. If you don't get it today - Call or email me and I will send it through again. You can send the form back via email as well to johnrhurls@yahoo.com.au
Good Luck
JH
Monday, May 10, 2010
Week Four - High Intensity Week Activities
Week Four Activities - High Intensity Period
This is a very challenging week physically and should give you a fair idea where you are in the program. You will be sore and tired this week, but hang in there – the benefits will be big!
Make sure you treat any sore muscles with ice and thorough stretching. Some fairly vigourous massage using Tiger Balm or a similar product will also be beneficial. Attention to detail is very important this week! NO SHORTCUTS!
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank - Reverse Plank - Side Planks - Pushups)
5 sets of each exercise (A-D) with 30secs rest between sets. 1st set = 30secs; 2nd Set = 25 secs; 3rd set = 20secs; 4th set = 15 secs; 5th set = max. Pushups 4 sets of 30 secs plus final set of 60 secs.
One Upper Body Session.
Circuit of Exercises A-E
(Pushups - Reverse Dips - Pushups with rotations – Bicep Curl with Barbells - Bench Press with Barbells)
3x sets of 60 secs continuous work on each exercises A-C with 30 secs rest between exercises and 2 mins rest between complete circuits. Then 3 sets of 20 reps of Exercises D and E with 1 minute rests between sets.
Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Lunging 2 minute continuous per set then 1 minute rest; Wall Sits – max out… then 2 mins rest… then max out… then 2 mins rest… then max out; 45 secs on Squats (2-1-2 tempo); 40 secs on Jump+Touches (20 with left arm then change and 20 with right arm) and 40 secs on Box Jumps. Rest for 1 minute between exercises.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.
Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
This is a very challenging week physically and should give you a fair idea where you are in the program. You will be sore and tired this week, but hang in there – the benefits will be big!
Make sure you treat any sore muscles with ice and thorough stretching. Some fairly vigourous massage using Tiger Balm or a similar product will also be beneficial. Attention to detail is very important this week! NO SHORTCUTS!
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank - Reverse Plank - Side Planks - Pushups)
5 sets of each exercise (A-D) with 30secs rest between sets. 1st set = 30secs; 2nd Set = 25 secs; 3rd set = 20secs; 4th set = 15 secs; 5th set = max. Pushups 4 sets of 30 secs plus final set of 60 secs.
One Upper Body Session.
Circuit of Exercises A-E
(Pushups - Reverse Dips - Pushups with rotations – Bicep Curl with Barbells - Bench Press with Barbells)
3x sets of 60 secs continuous work on each exercises A-C with 30 secs rest between exercises and 2 mins rest between complete circuits. Then 3 sets of 20 reps of Exercises D and E with 1 minute rests between sets.
Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Lunging 2 minute continuous per set then 1 minute rest; Wall Sits – max out… then 2 mins rest… then max out… then 2 mins rest… then max out; 45 secs on Squats (2-1-2 tempo); 40 secs on Jump+Touches (20 with left arm then change and 20 with right arm) and 40 secs on Box Jumps. Rest for 1 minute between exercises.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.
Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
No really worthwhile destination has ever been reached via a shortcut!
Monday, May 3, 2010
Week Three Activities - Medium Intensity Period
Week Three Activities - Medium Intensity Period
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank - Reverse Plank - Side Planks - Pushups)
4x sets of 30secs on each exercise with 30secs rest between sets.
Two Upper Body Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E (Pushups - Reverse Dips - Pushups with rotations - Curl with Bar - Bench Press with Bar)
3x sets of 30 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises D and E with 1 minute rests between sets
One Lower Body Session.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Lunging 1 minute continuous per set; 90 sec wall sits; 30 secs on Squats; 30 secs on Jump+Touches and 30 secs on Box Jumps. I minute rest between sets and exercises.
Flexibility for 30 minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running - Fartlek circuit - Continuous for 20 minutes 3 times a week.
Running Drills A-E 30 minutes (5 minutes on each Drill with 60 secs rest between exercises)
Any problems with fitting in all the work - refer to your Weekly Organiser.
Get to work!
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank - Reverse Plank - Side Planks - Pushups)
4x sets of 30secs on each exercise with 30secs rest between sets.
Two Upper Body Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E (Pushups - Reverse Dips - Pushups with rotations - Curl with Bar - Bench Press with Bar)
3x sets of 30 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises D and E with 1 minute rests between sets
One Lower Body Session.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Lunging 1 minute continuous per set; 90 sec wall sits; 30 secs on Squats; 30 secs on Jump+Touches and 30 secs on Box Jumps. I minute rest between sets and exercises.
Flexibility for 30 minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running - Fartlek circuit - Continuous for 20 minutes 3 times a week.
Running Drills A-E 30 minutes (5 minutes on each Drill with 60 secs rest between exercises)
Any problems with fitting in all the work - refer to your Weekly Organiser.
Get to work!
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