Week in review

I rarely do this (Actually, I don’t think I’ve done it at all) but I thought it might be fun to post my week of workouts. I’ve talked about programming & cycling & given a little bit of insight into the madness that makes up a lot of my philosophy, but I feel like a week’s worth of workouts will do the talking for me. I am also trying to avoid indulging in the pre-Olympic blog posts, since Steph did a killer job and everything I say will just be redundant. So after you read this you can head on over there & check it out.

Currently, as I’ve mentioned in earlier posts, my goals are very conditioning based, with an emphasis on outdoor training. I’ve really just been in the mood to sprint, run, jump and sweat and I have lost a lot of motivation to lift super heavy (blasphemous, I know). I still weight train 2-3x a week, however, and by no means do I take it easy – I’m just not maxing out on any lifts currently. You’ll notice, however, that all the things I know and love (including Olympic lifts and the squat & deadlift variations) are all alive and well. So without further ado, here’s my week in review. (If this blogging thing doesn’t work out, I guess I’ll try poetry)

Saturday

Who wouldn’t want to work out here?

**Yes, that is a real combination of pictures from the park I took a few days ago – so you can understand why I’m extra motivated to be outside these days.

Dynamic warm up: walking lunges w/ glute stretch, reverse lunges with hamstring stretch, inchworms, spidermans, frankensteins, lateral lunge heel grabs, high knees, butt kicks, 10 yard sprints @ 50%, 75%, 100%, 100%

Squat jumps 3×8, Broad jumps x4, Lateral skater jumps 3×5 each way

50 yd sprints x 10 – all out effort, with a walk back to start as recovery

Full field sprints (~100 yds) – x5, with walk back

TRX OH Squat 3×8

Inverted rows 50 / Push ups 50

Total time: ~45 minutes

Monday

I used the little gym at the apartment, which was more than adequate when I got creative 😉 – thinking about doing a series of posts on that at a later time

 

Mobility: Glute mobs / Adductor mobs / Hip flexor stretch /Supine Hamstring kicks x3

3 pt extension/rotation / Spidermans / Yoga push ups x3

 

MB pullover sit up to stand (8lb med ball) 3×5 s/s Lateral cable squat 3×5 both sides

OH DB Kneel to stand hip drill 3×5 per side

Neutral grip chin ups 3×6

Split squat (front loaded) 3×8

Standing lat pulldown 3×8 s/s Alt shoulder press 3×8

Row machine 2×10

Total time: ~30 minutes

 

Wednesday

Back at the park

Same dynamic routine as Saturday – i really love it & it works for me, so I rarely change it

Shuttle runs (~25 yds) x3 per side, 6 total

Agility run (I used trees as markers and made a total of 6 cuts per rep) x4

Tree suicides (These would normally be called cone suicides but I use trees, haha). There are 4-5 trees, and it takes ~15-20 seconds, depending on distance. I used a 1:1 work rest ratio and went 6 times. By around rep 4, the sprints are slow and your glutes are burning.

Cool down

Total time: ~25 minutes

 

Friday

Back at the gym – similar workout with a few differences

Glute mobs / Adductor mobs / Hip flexor stretch /Supine hamstring kicks

3 pt extension/rotation / Spidermans /Yoga push ups

 

MB sit up to stand 3×5

DB Power shrug 3×5

 

DB push press s/s Lat pullovers

DB deadlift s/s machine rows 3×8 / 8

Lateral cable squats s/s Skater jumps 3×5 per side (both)

Asym. rev lunge s/s DB rows (5 per side / 8 per side)

Glute ham raise 2×7

Chin ups AMAP + 3×8 ecc

Total time ~ 35 minutes

 

A few things that probably jump out: I never spend more than an hour doing anything, particularly because I rarely let myself rest during these workouts. It is simply not necessary / not part of my goal at this time. I also give myself days off between workouts, particularly after sprints because of my hamstrings. I’ve also noticed I have more energy and less soreness, which is fantastic. I know a lot of people subscribe to the school of thought where if you’re not sore, you’re not working hard enough, but that is simply not true. Sure, there will be soreness when you change the stimulus and sometimes a lack of soreness can be an indication of a plateau, but it is NOT the be -all-end-all of a good workout. I just go by what my body is telling me, and it seems to be doing well.

Hope this provided a little bit of insight. Anyone checking out the opening ceremonies tonight? We’ve got some former Hurricanes reppin the USA so I’m excited 🙂

 

Advertisements

About sten06

Master's in Kinesiology: Strength & Conditioning BSed in Exercise physiology -NSCA CSCS -NASM CPT, PES -Varsity Lacrosse Coach Saving the world one workout at a time ;)

Posted on July 27, 2012, in Fitness, Lacrosse, Strength & Conditioning, Training and tagged , , , , , , , , , , . Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: