#plyo box pushups

[greatestcrossfittrainers]

5 Points to Seek in a Crossfit Health club

A crossfit health club is a location where you can exercise with other individuals and also a qualified train. It's additionally a place where you can get aid with weight training and other fitness exercises. Learn more about crossfit trainer, go here. It's a popular exercise option for people of every ages as well as health and fitness levels, so it can be tough to locate one that's right for you. Some things to look for when choosing a crossfit gym are the level of training, the high quality of devices, as well as the feeling of neighborhood within the team. These are the major variables that will determine whether you'll enjoy your time at the gym. # 1) Experienced and knowledgeable trainers - They ought to be able to describe every little thing you need to learn about the exercises in the fitness center. Find out for further details on free trial crossfit training right here. They ought to additionally have the ability to offer you tips on nourishment and also preventing injuries. # 2) The variety of exercises - A good crossfit gym will have several exercises readily available to its members. This is terrific for those who wish to attempt various points and also learn new abilities. # 3) The devices and also gear - A good gym will have a variety of weight lifting equipment, including weights, pinheads, as well as various other specialized weights. It will certainly also have an option of kettle bells, plyo boxes, sleds, ropes, and also various other tools. # 4) The neighborhood - An excellent crossfit fitness center will certainly have a strong and also encouraging community of members. This will encourage you to press on your own tougher and accomplish your objectives. # 5) It's a gateway workout - For a lot of individuals, CrossFit is their first step right into weight training as well as stamina training. It's a fantastic way to get going, particularly for ladies that aren't used to lifting. Besides that, it's an outstanding area for previous professional athletes to go after they retire from competitive sporting activities. They'll have a neighborhood of fellow athletes who will certainly encourage them as well as offer encouragement during tough times. A great crossfit health club should have a large range of courses, from newbie to advanced. They must additionally have a high level of interest to information when it comes to coaching and guaranteeing each member has a positive experience. Another point to keep in mind when choosing a crossfit fitness center is the amount of time it takes to get your physical fitness objectives accomplished. It may take longer than a traditional gym, yet the results will certainly be worth it in the long run. The exercises vary from day to day and also are made to challenge all degrees of fitness. Each workout of the day (WOD) includes different components that challenge your physical abilities, such as squats, pushups, pull-ups, running, rowing, and also a lot more. The focus of these workouts is to develop your strength, speed, and also endurance. In addition to the daily WOD, the gym needs to have a routine of special events. These consist of open health club, boot camps, as well as extra. A good crossfit fitness center must also have a team of licensed trainers. They need to be able to evaluate you as well as identify your fitness level prior to you start. They must have a wide variety of fitness examinations, such as the Functional Movement Display, which aids you determine your strengths and weaknesses in different workouts. Take a look at this link https://en.wikipedia.org/wiki/CrossFit for more information.

[operationenvy]

[imaginedsoldier]

Hey Alita- you are an inspiration, both in style and in weight lifting goals. Any suggestions for someone wanting to start their own home training in these trying times?

Oh thank you, I'm flattered. :)

So one thing I swear by is a robust calisthenics routine. Most people do push-ups, sit-ups, and squats out of like a deep memory of what they did in gym class.

These are fine exercises, but there is so much more you can do with only enough space to lay down in and your own body weight. Push-ups, sit-ups, and squats have dozens of variations apiece, and those variations can be performed in so many distributions of time, rep, and speed.

Assuming you've spent zero dollars on equipment, pure calisthenics without leaving the house can occupy a full 60 minutes or more of exercise. First off- stretch stretch stretch! Take your time, 15 minutes before and 10 minutes when you're done will literally save you from injury.

I'd start with simple repetitions, finding your upper limit, and then paring that back by 20% so you can perform multiple sets with rest. Wide-arm, standard, and military push-ups are great beginner styles for developing chest, tricep, and delt strength and endurance. Squats are absolutely essential to the regimens of people who are able to perform them. Standard squats, frog squats, and lunges are great places to begin. With abdominals you can go on youtube and find a hundred different videos suggesting routines and exercises, but a focusing on a tight core, smooth technique, and a solid pace is going to be more valuable than a million variations. I'd recommend butterfly kicks, banana crunches, planks, and side-planks as good ways to shore up your abdominal abilities. I'm personally not fond of standard crunches and I think sit ups lose their ability to challenge you quickly, but if you're starting out don't neglect them.

That leads me into a personal favorite- plyometrics. Some people call it jump training. It's what it says on the tin- variations on exercises where you exert explosive force for short intervals. Jump squats, ski jumps, burpees, the incredible "power skipping", lateral jumping, jumping alternate lunges, the list goes on. You'll develop power, endurance, and a fat ass. Again, this one is very YouTube-able. I built my own box for box jumps and have a speedrope, but you dont need anything besides comfortable shoes to start this.

My last piece of advice- go for time, not for reps. When dealing with heavier weight or volume training, and more traditional lifting, reps is how you track progress and manage improvement. With calisthenics and plyo, going for reps is going to make you rush and is going to limit how hard you push.

Setting up a timer with 20 second intervals/20 seconds rest is a great way to push your ability to execute clean exercises without stopping. As you improve you'll be able to track your reps within that time frame and say "damn, I can do 4 more pushups in this 20 seconds than when I started!" This is called Tabata method and is a technique central to HIIT training. It's a fantastic way to make stuff like bodyweight exercises work harder for you and to break a sweat doing things which normally you might take so easy that you're not even tired.

I am serious when I say that zero-equipment calisthenics, plyometrics, and HIIT training are so crucial to building a base of strength, cardio, and balance that will help you in any other physical pursuits you may have.

[jeremyscottfitness]

🥵Advanced Push-up Challenge 🔥Set the clock ⏰ for 30 seconds of work 30 seconds of rest for all 6 pushup variations with variation 7 being a max rep count. Here is the setup: King 👑 Kong 🦍 Push-up Diamond 💎 Pushups Wide Grip Pushups Staggered Stance Push-up 1.5 Pushups Mt. Climber 🧗‍♂️ Pushups ⚠️Plyo Clap 👏 Pushups complete Max Reps to Failure🔥 That’s one ☝️ cycle rest for 1 minute and complete 2 total cycles of chest pumping work. Beginners scale using a bench or box and omit the clap 👏 plyo pushups. Enjoy 😉 and be sure to tag 🏷 me at #jeremyscottfitness if you get after this advanced push-up circuit. #pushup #pushups #pushupchallenge #workout #workouts #homeworkout #homeworkouts #fitness #fitfam #personaltrainer #onlinecoaching #onlinecoach #sweat #az #work #menshealth (at Jeremy Scott Fitness) https://www.instagram.com/p/CDRfOXbprc3/?igshid=ri4xp0xbs84t

[supremefitness-blog2]

Benefits Of Using Portable Fitness Equipments

Staying during a fit shape and remaining healthy and hearty are some things everyone wants but nobody wants to try what it takes to be fit. We all dread getting to the gym every day because it may be a heavy task while we will take an additional nap therein time. There are many excuses like the gym is just too far or it requires tons of energy to travel every day. But what if you've got the gym at your own home? There’ll be no more excuses to not compute.

While the gym is that the place where you'll find all kinds of kit to figure out, there is much such portable fitness equipment that you simply can purchase and install reception. This equipment allows you to exercise daily at the comfort of your house and time. An excellent motivation to shop for such fitness equipment is, you do not need to stress your pocket and always have a good sort of workouts to undertake reception. Here may be a list of such equipment that you simply can purchase and use reception to enhance your health:

Power Rack: If you're up to weight training, you want to roll in the hay under the supervision of a physical instructor. However, after a few weeks of coaching, you'll do a weight lifting reception too. The sole thing you want to look out of is the proper harness. A Multi Functional Push Up Rack Board In USA provides you support to place the load bar with carefulness. You’ll do a secure workout with a minimum risk of injury.

Plyo Box: This equipment is employed during a sort of physical exercise. From jumping at different heights to doing power pushups, you'll perform an extended range of exercises with a plyo box. You’ll buy an integrated set of plyo boxes having different levels of heights to feature variety in your compute.

Stretch Straps: Really convenient and affordable equipment, stretch straps offer you perfect posture to perform yogasanas and other poses. They easy to use and are easily available fitness equipment in Canada at online stores.

Strength Training System: This equipment comes during a package containing different tools that will be assembled together to make a system. This equipment is out there at different strengths and weights for your convenience of installation.

Treadmill: one among the foremost common fitness equipment, the treadmill also comes in wide varieties. From stationary running to paddling, you'll pip out as per your own exercise regimen.

You can also Buy Fitness Equipment Online USA at a sale within your budget.

For more info :- Buy Gym Balls Online In USA

[mercury-0]

training

Today was conditioning, kickboxing basics/combos and then some explosive upperbody. 

warm up: Bike for 6 minutes. full body mobility drills. foam rolling. 

Conditioning circuit. 30 secs of an exercise then 160 meter run, repeat 6-7 times?  40 lb kettlebell swing,run, pushup, run, jump rope, run, resistance band right cross, run, deadbug/hollowbody,run, kettlebell swing, run, S-drive sprint for 12 secs, sprint. 

10-12 mins of shadow boxing and kicking drills

10-12 mins hitting heavy bag with basic kicks and then kickboxing combos

explosive pushups on plyo box. 3x10

viking press. 45x10,55x5,65x5, 70x5

good training overall. 

[thedailybj-blog1]

⛈LOW-BOX LIGHTNING STRIKE! ➖➖➖➖ 🤯Grab a low box/step and melt your face off with this low-impact bodyweight fat loss & conditioning workout. But don't worry- this ain't your momma's or pappy's aerobics class workout. If you do it right, you should be sucking your thumb in the fetal position by the time you're done. ➖➖➖➖ 🔥Perform each move for 30 seconds of work with 15 seconds of rest between moves: ➖➖➖➖ 1. Lateral Runners 2. Hand Stepups 3. Runners 4. Lateral Hand Stepups 5. POP Squat to Single-Leg Land & Stick 6. Pushup to Crossover Plyo Pushup 7. Lateral Split Squat Tappers- Left 8. Lateral Split Squat Tappers- Right 9. Bear Jacks to Plank Jacks ➖➖➖➖ ✅That's 1 round. Do a single round as a starter or finisher. Do 3-6 rounds for a full workout. ➖➖➖➖ #Tuesday #TransformationTuesday #Motivation #WorkoutMotivation #Cardio #CardioWorkout #Workout #Fitness #Gym #HomeGym #HomeWorkout #HomeWorkouts #BodyweightWorkout #InstaFit #Fitspo #Fitspiration #GardenOfGainz #Malibu #LA #SoCal (at Malibu, California) https://www.instagram.com/p/Bp2WS3Bl3zd/?utm_source=ig_tumblr_share&igshid=1py0qcpsr7qyi

[raincityathletics]

Testing Week & The New Programming Format

It’s time for testing week and to wrap up our final 12 week cycle in our [FF] Functional Fitness program!

Make sure to come by the Raincity 9th Birthday BBQ on Sunday to eat & fuel up for a big week of testing :D www.rncty.ca/bbq

MONDAY: 1RM Front Squat & Max Pullups

TUESDAY: Clean Complex & Max Handstand Pushups

WEDNESDAY: 1RM Sumo Deadlift & Mixed modal OPEX tester 

THURSDAY: 1RM Power Snatch

FRIDAY: Max Row / Ski / Bike

Next Programming Block 

Based on your feedback, and in preperation for our full new programs launch in September - we will begin transitioning to our new programming method through August!

The below applies primarily to [FF] group classes as the major updates to the [SC] program and the introduction of our new [FB] Functional Body program will begin September.

[FF] Group Class Programming Updates

4 and 8 week blocks which will align across all programs

Mon - Thurs strength programs will hit all major muscle groups & are structured in a away to allow you to workout Mon - Thurs, followed by a rest day on Friday OR to come in Friday to make up a missed workout from the week

We will do more frequent and less intense testing - with % work being based more on effort than maxes

Mondays & Wednesdays

Focus on Powerlifting (squat / deadlift / press / etc) 

Always includes a structured strength component and 8-15 minute WOD

Minimal to no barbell in ‘wods’ - lots of kettlebells, dumbbells, medicine balls, plyo boxes, etc.

Tuesdays & Thursdays

More ‘constantly varied’ workout duration, type, and movements 

May include strength (olympic lifting, heavy complexes, etc) or skill component (muscle ups, handstand work, etc) or not

Strict leaderboard; No ‘run OR row OR ski’ options - everyone does the same 

Rx / Scaled tracked on the whiteboard (and enforced on the leaderboard) w/ strict movement standards from coach

Fridays [SC]

Continues to be ‘rest / recover / makeup’ days where we encourage you to come in and make up any missed strength work from the week then join a Sweat class :)

Just Sweat classes will follow 4 week cycles 

testing a specific time domain in week 1 (which can also be made up during open gym) 

then utilizing that pace for the following 3 weeks of intervals

Saturdays

Continues [FF] Team & [SC] Solo WODs

The [SC] Solo wod will be ~20 minute amrap / solo versions of the days team WOD - followed by coach led mobility

Sundays [SC]

Bodybuilding style strength focusing on one primary muscle group (ie back, shoulders, etc) followed by a barbell free workout with sleds, battle ropes, etc.

We’ll drop the full outline of August’s block for you next week! For now, rest & eat up and let’s crush some PRs this week!

[bujutsu]

ROM + PLYO + Fight Work

WARM UP / Rom + Baseline:

Range of Motion & Warm Up [++Mat Chan warmup]

Mini Band Circuit - Pass-throughs, Overhead Pulls

10x Elbow Push Ups

10x Knee to Chest Lunges

10x Leg Cradle Walks

8x Inch worms (walk out push ups)

8x Dragon & 8x Low Dragon

8x Lizard Crawl - each side

10x Stiff Leg Dead Lift (Single Leg with Single Arm Reach/each leg) 25# Dumbell/KB

2x 15 Yards Butt Kicker to Straight Leg Kick Ups

2x 15 Yards High Knee Skips

2x 15 Yards High Knee Pump-run

2x 15 Yards Straight Leg Kick Ups

2x 15 Yards Back Pedal to Sprint

PLYOMETRICS / Agility + Speed:

Agility Ladder - 2 sets of:

2x 2 feet per square 

2x 2in 2out 

2x Icky Shuffle

Medball Work

8x Tabata Intervals (:20 on :10 off) - 4 total minutes2, 4, 6, 8 toe touches on Medball &  then jump back and pushup off of Medball

Jump over Medball straight

Jump over Medball sideways

Seated box jumps 10x - go higher ever 3x

2 Rounds: 10x Kneeling Medicine Ball Toss

Throw & catch to a partner from knees, sprawl out with hands on medball after catching it

2 Rounds: 4x Medicine Ball Throw up into the air while lying on your back

Jump up before it hits the floor (or try to do it...)

2 Rounds: 5x Burpee + Broad Jumps

Fight Training (punches/kicks work the heavy bag):

8x rounds Tabata Intervals 

(:20 on :10 off) - 4 total minutesJab only (1)

Jab + Right  (1,2)

Jab + Right + Hook (1,2,3)

Jab + Right + Hook + Right (1,2,3,4)

8x rounds Tabata Intervals 

(:20 on :10 off) - 4 total minutes

Medicine Ball Slams

Battle Ropes (large waves)

Kettle Bell Swings (1pood)

Kettle Bell Snatch - one arm/alternate arms (1pood)

8x rounds Tabata Intervals 

(:20 on :10 off) - 4 total minutesJab + Round KIck

Jab + Right + Round Kick (same side as Right)

Jab + Right + ½ Round Kick (same side as Jab)

AHAF Round Kicks (alternate legs)

[archerwindsor]

4 Effective Training Strategies For Unlocking Your True Running Speed Potential

It’s not all about distance – these tips will have you building explosive power in half the time.

Whether you’ve just taken up running or you’re prepping for your first marathon, improving your running speed is going to be high up the list. It’s a common goal among runners from all backgrounds and training goals.

The kicker?

If you normally log miles for distance, trying to increase your overall speed is going to be a VERY welcome change to your training program. Prepare to enjoy.

Here we go.

Interval Running

Once reserved for top athletes, interval training is now the go-to training option for everyone, from newbies to elite fitness buffs.

Interval training consists of mixing bursts of intense exercise and intervals of lighter activity as recovery. This training method is best described as a series of peaks and valleys – you go hard at the peaks and slow it down at the valleys.

The typical interval run is a mix of sprinting, jogging, and/or walking for recovery. The length and intensity of each period depends mainly on your fitness level and training goals.

For example, beginners should start with shorter sprints at mild intensity, whereas elite runners may design an interval routine that fits with their specific racing goals. How?

Start with a proper warm-up to prepare your body

Do five to 10 minutes of cardio-based movement, such as jogging or spinning, to get your heart rate and body temperature up. Next, perform a series of dynamic warm-up exercises for another five minutes. Think inchworms, squats, lunges, leg swings and arm swings.

Once you’re warmed up, sprint at 85-95% of your maximum power for 30 seconds, then jog or walk for one minute to recover.

Repeat the cycle for 15 to 20 minutes then finish it off with a five minute cool-down jog.

Job DONE.

Hill Workouts

Want to build explosive strength and speed? Head to the hills.

The extra resistance of going up and down hills places a much higher demand on your body than running on a flat surface. I hope you’re ready.

Sure, this might not be your favourite thing to do, but here’s what you stand to gain by tackling more hills:

Build better economical form

Build more power than running on a flat surface

Improved VO2 max.

Increased stride power

Improved running economy and efficiency

Reduced impact forces on your muscles and joints thanks to working against gravity

You in? Here’s how to do hill reps right.

Find a hill that’s roughly 100-200m in length. Make sure the incline is hard but not too challenging that you won’t be able to keep good form throughout the climb.

Before you tackle the hill, perform a 10 to 15 minutes warm-up on flat terrain.

Once you’re ready, sprint up the hill at 85-95% of your maximum effort, then jog or walk down for recovery. Repeat the cycle eight to ten times, then finish it off with a 10-minute cool-down jog or walk.

But pace and form also matter on this one:

Try running up the hill at your 5K pace, or slightly faster, shooting for the amount of exertion throughout the climb. Make it your goal to push yourself out of your comfort zone, but don’t let your form go south. Keep a consistent effort up the hill.

Focus on the ground roughly 15 to 20 feet ahead of you – and avoid staring at your feet or gazing way up to the top of the hill, especially on steep inclines. This will help you keep your eyes on the prize.

As you get fitter, try tackling more challenging hills with a wider range of grades and lengths.

Go ‘Plyo’

Also known as explosive or jump training, plyometrics are another great way to target your fast-twitch muscle fibres and build explosive speed even a Lamborghini driver would glance twice at.

Plyometric exercises consist of fast and powerful movements starting with an eccentric action – muscle lengthening – and ending up with a concentric action – muscle shortening. These are key for any speed training program.

And I’m not just talking out of anecdotal evidence—research actually backs this up, too.

A study, reported by the Journal of Strength and Conditioning Research, revealed that middle and long-distance runners who performed plyometric exercises for six weeks improved their 2400m race results by roughly 4%. That’s huge.

It might not seem like much, but it might also be the exact thing you need to achieve your next PB.

Use this list of examples (but this is entirely not exclusive) of plyometric exercises that work very well for improving speed:

Box jumps

Power cleans

Squat jumps

Standing long jumps

Med ball tosses

Snatches

Frog jumps

Plyo pushups

2-leg bound

Depth jumps

Box squats

Start by choosing a few of these exercises and adding them to either your post-run ritual or as part of your cross-training workouts.

Plyo training is technically more challenging and demanding, so it’s even more crucial that you perform them correctly to avoid injury and wasting your time.

I highly urge you to hire a coach or personal trainer to assess your technique or to film yourself, so you catch any mistakes.

Listen to your body

Training hard is key for success, but so is paying attention to your body and taking plenty of recovery when recovery is needed. Otherwise, you‘re asking for injury and burnouts.

As a general rule, follow hard workouts – think intervals and hill reps –with at least one or, ideally, two easier training days. Then, take a full day off training at least once a week.

In other words: Don’t chew more than you can swallow.

To know when you need rest, you need to know the signs. So, here are a few of the most common:

Persistent aches and pains

Chronic fatigue

Irritability and mood swings

Elevated heart rate.

Loss of appetite

Undesired weight loss

Chronic dehydration

Loss of performance

Lack of sleep

Sickness and the common flu

  And that, folks, is it.

Your guide to improving your running speed. Incorporate these speedwork guidelines into your workout plan, then it’s a matter of time and practice. Just remember to keep track of everything and remember not to do too much too soon.

Happy sprinting.

The post 4 Effective Training Strategies For Unlocking Your True Running Speed Potential appeared first on Food For Fitness.

4 Effective Training Strategies For Unlocking Your True Running Speed Potential published first on https://olimpsportnutritionuk.tumblr.com/

[operationenvy]

[myweightlosstodaycom]

Plate with a keto diet food. Fried egg, bacon, avocado, arugula and strawberries. Keto breakfast.

Adjustable Plyo Step, 12-18 inches Huge platform to jump on, The top of the step is measured 18 x 18 x 18 Heavy Duty step can hold up to 1000 pounds when its on the bottom level

Make sure this fits by entering your model number. Premium plymatric exercise workout step, adjustable and easy to assemble 3 sizes into 1, the height is adjustable from 12 to 18 inches, and the top of the box is 18 x 18 x 18 square Solid Heavy Duty Construction: the step can hold over 1000 pounds when its on the bottom level Great for step ups, lateral jumps, pushups and all kinds of cardio exercise workouts The top of the step has a non-slip design, and the 4 legs have a protective rubber to keep the step stable from moving [amz_corss_sell asin=”B081ZH8MTQ”]

GYMENIST Adjustable Workout Exercise Plyo Step Platform Box Aerobics Squat Stool Can Be Adjusted from 12-18 Inches, Made from Solid Heavy Duty Steel Adjustable Plyo Step, 12-18 inches Huge platform to jump on, The top of the step is measured 18 x 18 x 18…

[jeremyscottfitness]

🔥 🔥 6-Minute Sizzler 🔥 🔥 Grab a low box 📦 or small step and set the clock ⏰ for 45 seconds of work 15 seconds of rest and complete all 6 movements to jack up your heart ❤️ rate and end your session dripping 💦 some serious body butter 😓 ~ 1. Lateral Steps 2. Drop Squats 3. Drop Plyo Pushups 4. Runners 5. Box Hop Burpees 6. Single Leg Hops 1/2 Basic simple way to get your cardio in and end your workout 🏋️‍♀️ with a bang. Enjoy and tag 🏷 me at #jeremyscottfitness if you give this low box finisher a try! #fitfam #transformation #fitnessmotivation #womenshealth #menshealth #personaltrainer #onlinecoach #scottsdale #az #phoenix #arizona #workout #workouts #fitness #cardio #sweat #86400 #makesuccessmandatory #mondaymotivation #shape (at Jeremy Scott Fitness) https://www.instagram.com/p/Bw3aW_UJfrk/?igshid=1ezvpx10q2bbb

[trainercarlosofficial]

View this post on Instagram

A post shared by Carlos Giovanni Hurtado (@king_of_nattys)

A slightly different variation of the Plyo pushup to Medball slam box jump by @jagjosefine . What separates the good from the great? Mental fortitude!! Putting in work while others sleep! #ufcgymkendall #adaptivetrainingprinciples (at UFC GYM) https://www.instagram.com/p/B0DjdoZHMgn/?igshid=hpodmk7qyr80

[akashdeefa]

Here is another snippet for plyometric power generation. . On plyo push ups, a lot of people would drop the hips extending the spine hoping to get height. Rather, we want to keep the hip stable - remember the plank exercise? . With that said, plyometric push ups is done efficiently with a; - braced core - stabilized hip to keep the tension transferred from the core - a powerful push from the triceps and chest to lift the upper body - a simultaneously sharp flexion and extension of the knees to lift the lower body. - dorsiflexed ankles. . . The rebound energy gotten from the push up is transferred into the box jump. Emphasize arm swings. . . #plyo #jump #boxjump #mechanics #sports #athletes #lifestyle #gym #power #pushup #lagosfitnesscoach #lagosgym #fitness #fitnessfactoryng #fitspo #diy #trend (at Fitness Factory Oniru Lagos) https://www.instagram.com/p/Bw1RB05lIjz/?utm_source=ig_tumblr_share&igshid=1fo9q8hp5oi3b

[mercury-0]

training

Training for the past 3 days has been mainly speed, conditioning and calisthenics. 

8/21/18: Conditioning, calisthenics circuit. 

warm up: 5 mins cycling, mobility, foam rolling

20 mins Speed ladder drills, 

5 40 meter dashes. Every 30 secs

Circuit of 10 pushups, 10 inverted rows, 30 secs  plank. did this 3-4 times. 

8/22/18: Calisthenics.

warmup: 5 mins bike, 10-15 mins of yoga, mainly  repeated sun salutations and warrior 1-2.

45-60 minutes of Core/calisthenic work. Pushups, hip flexor/compression strength drills. Hollow bodies, deadbugs, various V-up variations, Parallette bar drills, knee raises, leg raises. 

8/23/18: Speed/power work. 

warmup:cycling 6 mins, mobility, foam rolling.

10 mnins speed ladder drills. 

30 mins sprint drills. Wall knee drives, banded knee drives, butt kicks, hamstring rip throughs, A,B skips. 

8 S-drive sprints(self propelled tread mill). 4  heavy resisted sled sprints, 4 flying sprints no resistance. 

Plyo box jumps. three x  24 inches, three x 33 inches, five x 36 inches, three x 39 inches. Former max plyo jump months ago  was 42 inches and this was making plyos the main focus of my training session . Today I was able to hit 3 jumps at 3 inches below my max, after doing 80-85% effort sprints. I think its safe to say my max has gone up. 

Lifting continues to be an afterthought maybe keep up with light box squats, and hexbar deadlifts for extra force production but its all about drills, conditioning and core work now. Gonna start hitting up vinyasa yoga to loosen up(hips and anterior chain get tight from this sprinting/power work), and some pilates for better pelvic strength and general core strength. The more solid your core is, the easier you can transfer strength/force production into speed/power more efficiently.