The Decked Workouts: 2010 Edition
As with last year, we are going to do a simple but tough workout program for the time between Thanksgiving and Christmas. The program is taken from an ultimate player from out in western Massachusetts that should be pretty easy to get done on your own and will only take 30 minutes a day. For more information or to review, please go back and read the intro from last year:
http://bcultimatefitness.wordpress.com/2009/11/18/winter-workout-program-2009-2010/
Particularly, read the notes on the program that I listed last year. I also want to add this: don’t be afraid to modify an exercise or reps if you’re having trouble. Effort is the most important thing, and if an exercise is to hard or complicated for you to get a good workout in, then substitute something better for you. There’s a number of places that I’ll end up deviating from the program, a lot of which I put into the comments on each post.
Like last year, we’ll be starting next week and Thanksgiving Day will be the first rest day. I also put in extra rest around Get Ho Ho Ho because I know a lot of guys go and play ultimate that weekend and it’s a little unreasonable to expect people to get a workout done while also playing a whole day. I might post some stuff to the blog here and there, but you’ll have to look to each post from last year for the specific workouts.
I also entered all the workout days and the relevant links into the BC Mens Ultimate google calendar. If you have not already, you should subscribe to the calendar and your workout will be delivered right to you! The calendar is here:
Okay, good luck. As with last year, I’ll be working right along with you.
Regionals Baby!
New workout for the second season:
Start with the workout from 2/3/2010
Then, complete the following:
Tabata intervals (20 seconds on, 10 seconds rest for 8 rounds):
First Round: alternating 5 yard / 10 yard shuttles and burpees, 4 of each.
–full rest (3-5 minutes)
Second Round: Shuttles and Mountain Climbers or Pushups, your choice, 4 of each
End with a full stretch.
3/24/2010
taken from Crossfit:
For time:
Run 800 meters
30 Hip/Back Extensions
30 Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 Sit-ups
Medball and sprints
3kg medball 300 with sprints:
after each exercise, sprint 20yds out and back
Overhead squats
Wall balls
Clap pushups
Chops R
Chops L
Big circles clockwise
Big circles counterclockwise
Swings
Rotations (20 to each side)
Split squats R
Split squats L
Rocky solos clockwise
Rocky solos counterclockwise
Situps with a bounce-pass off wall
V-ups, pass ball between feet/hands
all exercises 20 reps with a 3kg medball, except pushups, for which do 10.
after completing exercises and runs, do the following:
25 3kg medball slams
25 3kg 10ft medball sideways throws R
25 3kg 10ft medball sideways throws L
25 3kg medball throws up, high as possible
taken from Glenn Poole
3/17/2010
Some guys have been commenting that the workouts are getting harder. My answer- yup.
Obviously we’re trying to build up into more athletic versions of ourselves, but workouts also serve another purpose: exercising your mental will to push through when more effort is required at the end of a long point or the end of day. Ultimate makes us push ourselves into some tough situations mentally; we get uncomfortable, want to give up, want to give in- so we want our workouts to mimic those feelings. Late on Sunday at a tournament when you’re tired and need to push through for some more defense, it’ll be much easier if you’ve already replicated that feeling during workouts. Just like practicing throws or where to go on a reset, you’ll have the mental picture of what pushing yourself harder feels like and are much more likely to keep attacking rather than let your discomfort and pain win. So ask yourself, are you working hard enough? Does how you workout look like how you play on the field?
Enough preaching, today’s workout:
3/12/2010
Today, you guys are getting one of this week’s Bodhi team workouts. This was sent out by Brent Anderson who is running our fitness stuff this spring. Do your best!
Start With Plyos:
Set up cones 30 yards apart and complete the following (do the exercise starting at one cone and finish at the other):
- Frog Hops or Two Leg Hops- X2
- Bounding X2
- Single Leg Bounding x2
- Power Skips X2
- Ankle hops x30 (this one is just in place for 30 reps)
Then, complete the rest of the workout (again, from Brent):
3/10/10
Back at it after a break for Spring Break.
Begin with a quick warmup; I’ll suggest jumping rope- go until you get 20 double unders. Follow with a dynamic stretch.
2/24/2010
No Plyos today.
Otherwise, we’re going to complete a modified “Tabata This“- it’s a Crossfit WOD (Workout of the Day). The real WOD includes a tabata Row at the beginning. If you have access to a rowing machine, you can tackle the whole thing.
The workout:
Each round is a full Tabata set – 20 seconds on / 10 seconds off for 8 rounds. Rest for 1 minute between each round.
Round 1: Squats
Round 2: Push-Ups
Round 3: Pull-Ups
Round 4: Sit-Ups
Count the number of reps in your lowest set each round and you get a score for that round. Add all the scores up for a total. Please post your results to the comments section.
