Sept 1st 2011 - Pump it up

Daily Dose, September 1

(15 Minutes of Max rounds completed)

10 x Handstand Push up

15 xSquat Jump

20 x Chin up

30 x Lunge Jumps

40 x Double Unders

Visit Exercise Essentials for more info on the Daily Dose exercises

August 31 2011 Elongate muscles and tendons

Daily Dose

Your exercise prescription = REST

Today is a scheduled rest day so make the most of it.

I would suggest a flexibility component today to elongate short tight muscles and tendons. Stretching is by no means a comfortable, enjoyable or a pleasurable exercise but done properly you will feel AMAZING afterwards. Stretch your body in weird and wonderful ways,  challenging your range of movement and remember your muscles wrap around your joints and are not just straight. So you may have to twist your foot in that hamstring stretch or change the angle of your triceps in a triceps stretch to release the tension in the right places for you.

Enjoy more flexibility for more power and free movement.

August 30th 2011

Strength Training

Dead lift (weighted)
5 sets 5,5,5,5,5 - Use a weight at which you can complete 5 repetitions 5 times

Daily Dose
50 Double unders
50 Chin ups
50 Bench jumps

Stretch, hydrate, refuel

August 29 2011

Skill Training
Sets of 5,5,5,5,5 repetitions
Squat - Max weight that you can achieve 5 sets of 5 reps

Daily Dose
Max sets for 15 minutes

20 Horizontal Pull ups
20 push ups
20 double knee jumps

August 28 2011

Daily Dose

Format = Sprints 300m + Repetitions 20

3 sets for time

Sprint + Burpees

Sprint + Squats

Sprint + Push ups

May take between 6 and 20 minutes

Skill training 5 sets 

L HOLD up to 1 minute

August 27 2011

3 Sets for time (Repetitions 14, 11, 8)

Squats max weight + Handstand Push ups

Record your squat weight for each set and over all time
Good Luck

August 26 2011

Daily Dose

Rest Day + Have fun :)

August 25 2011

Daily Dose

7 sets for time
10x 50kg Deadlift
30x chin ups in L HOLD posture

Record your time to site comments

Warm up
burpees and skipping for 5 minutes and stretch full body to cool down.
Combination of generating power through hip extension on the deadlift and stability through hip flexors in flexion during the chin up with legs held parallel to the ground. The time factor, high chin up repetitions and contants weight of deadlift will be a great challenge and certainly works the aerobic and anaerobic capacity throughout.

Substitute
chin ups with pulling chest to bar on a handrail with feet on the ground.
Substitute deadlift weight with something appropriate for your level or just use bar or broomstick for beginners.

Good luck

August 24 2011

Daily Dose

Max reps for time
Handstand push ups x 10 minutes
Chin ups with over grip x 10 minutes

Record score to site when done

Warm up
6km run and arm circles for 3 minutes
Cool down with stretches

Substitute 
handstand push ups for regular push ups with elbows in and hands shoulder width apart.
Alternatively you could do bench dips or kitchen bench dips with feet airbourne.
sub chin ups for handrail pull ups, chest to bar. Resting is okay but the best score will go to the person who can push through the pain and generate the most repetitions so keep it constant. No switching between exercises. 10 minutes of handstand push ups and then 10 minutes of chin ups.

GOOD LUCK

August 23 2011

Daily Dose

5 sets for time
Run 400m + 50 Body weight squats

Record your time to this post after you are done.


Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.

Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.

GOOD LUCK

August 22 2011

Daily Dose

Sets of the following rep

10, 12, 14, 16, 18, 16, 14, 12, 10

Burpees Face to dirt and knees to chest

(eg. minute 1 10 reps, minute 2 12 reps, minute 3 14 reps ... and so on)

Exercise guidelines
Burpee = Start standing up.
Drop for a push up (face to dirt), then jump feet up to hands and explode directly up off the ground and try to touch the sky. Drop again to repeat

Do's
Warm up with 5 squats, 5 squat jumps, 5 push ups and 1minute plank

Cool down with lunges and pull ups

Benefits
Great anaerobic workout. Will challenge power and speed output and relys on fast recovery between sets. Trains body to produce more oxygen and deal with lactic acid or phosphate ions better which reduce performance.

GOOD LUCK

Record your time to this post after completion.