Monday, April 18, 2011

Spring Training / April 18 , 2011

Spring continues to creep in to New England , slowly !
Sunday was a strength training day for legs , the routine I employed is below , at the most I have 2 more weeks on this routine ( depending on how the legs "feel ") after more bike rideing and sprints.
* Dynamic warm up : Hindu Squats - Lunges - Jump Squats - Med Ball Warm Up - Rotations -
Up Chucks - Good Mornings - Over Head Side to Side
* 15 minutes rotator cuff rehab / preventitive protocol
* #45 Bar Warm Up / Back Squats / Front Squats / Dead Lift / one hand Deadlifts
* A progressive Warm Up of 5 each / 5 Back Squats @ # 95 / #145 / # 200
* one set of 20 Squats @ 215
* 5 sets of 5 Ham String Curls / with varios leg positions
* 1 set of Ham String rollout on swiss ball
* 1 set of Reverse Hyper Extensions on Swiss ball for 12
* 1 set of 50 standing calf raises with #100 on the bar
* Hip mobility work / back , hamstring / quad strech's
* Spinal decompression on the bar
Right at 60 minutes for the entire workout !
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" You're braver than you believe , and stronger than you seem , and smarter than you think "

Christopher Robin to Winnie the Pooh

Winnie the Pooh Zen for the day
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Recent Reading :
* The This I believe Series , edited by Jay Allison and Dan Gediman

* Stop Teaching our Kids to Kill
, by Dave Grossman & Gloria De Gaetano : Great book , as I was teacxhing a Bully Buster Class
at the Stratham Academy , I had to wonder how much time was spent on video ganes by the group of kids present and how violent are the games .


Monday, January 3, 2011

New Years Day Workout

New Years Day Workout , continuing the tradition of our New Years Day , Kick in the New Year Workout class , a small group of us enjoyed some advanced joint mobility work , introduction to combat breath control, new movements to add to complex warm ups , Qiqong and Somatic / Feldenkrais work along with Systema knife , Kali flow drills some kick boxing pad work and 90 minutes later we concluded with some Somatic cool downs .
It's always been a great way to kick in the New Year with like minded high energy individuals who appreciate a good workout full of new information. It just so happened that New Years Day was in the 50 degree range having the feel of Spring , in fact we almost opened the doors !
" Motion is Lotion " the more you move correctly , the healthier you will be