Location: DNA Tower
Time: 5pm
Equipment: 2x12kg KB, 2x16kg KB, 2x20kg KB, 2x24kg KB, 2xsmall SB, 2xsmall (2.5kg?) med balls
Warmup
Throwing (dodge & catch) small medicine ball
10 minutes
2 or 3 groups, size irrelevant as long as there is enough equipment
Workout 1
Group 1: run 300m, rest until last in group returns
Group 2: 8 KB push press (4 each arm) followed by static rack hold until last runner returns
[Group 3: tabata pushups]
20 minutes
Workout 2
Group 1: run 150m with sandbag, rest until last in group returns
Group 2: 15 KB pushups
[Group 3: 15 med ball crunch @ 5m distance]
20 minutes
446 | QnA: Life Lessons from Sports, Training New Athletes, Managing Money,
Sports Specific vs GPP
-
STRONG Life Podcast ep 446 QnA on the following topics: - Life Lessons from
Sports (Why are High School Sports Struggling vs Why Travel Teams are
Thrivin...
1 week ago
1 comment:
warmup:
i think using the different sized medicine balls is a really effective warmup, not as intense as the kb complex or med ball rugby (which are good in their own right) but we need to work out a better structure, probably using some of the online med ball workout resources we have access to.
the workouts were much harder than they look on paper; i reckon they need to be tuned a bit to be more effective. i'm thinking something like 100-200m run for the first one and 50m/5pushups for the second one.
i think this would really tighten it up and we would need to add in some kind of rest to the cycle so maybe working in groups of 3: run, push press/rack hold/rest and something similar for workout 2.
would also work with groups of 4 or 5 and either adding in another exercise or combining these 2 with a rest period etc.
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