Sunday, March 4

Pike's Workout of the Week

We've established a new feature on the Pike email list this year. It is the "workout of the week." Apparently, this involves me putting something out there for the team so that all of the pale nerdy kids who got their asses pegged in dodgeball will have a repertoire of basic strength workouts to choose from. This isn't quite organized into a coherent plan at this point, but I'll be including them here as they are also workouts that I'll be doing.

Ideally, as the season goes on, we'll have a trainer on board to help plan the workouts with a goal in mind. The end result (providing the team with a toolbox of strength workouts) will be the same, but it will have more authority and experience behind it.

Today, it was this 12 minute gem utilizing the Tabata interval protocol (which I believe has cropped up here before):

-2 minutes of burpees
-2 minutes of rest
-Pushups (8 sets of 20 seconds on, 10 seconds off)
-Bodyweight Squats (8 sets of 20 seconds on, 10 seconds off)
-Thank your lucky stars that you don't have to do it again.
-Boot as needed.

--If there is no rest listed, don't take any.
--During the initial 2 minutes or any of the 20 second sections, do as many of the listed exercise as you can as quickly as you can.
--During each 20 second period for Pushups, start with clap pushups if you're not a Nancy and then downgrade to regular pushups if/when you work your way to Nancy-hood. If you cannot complete any more pushups, do your best to stay in static pushup position for the remainder of the 20 seconds.
-For all three exercises, maintain good form while working for speed. This primarily means keeping your lower back relatively stable.

All credit to Ross Enamait for this one.
Workout Total:
12 Minutes Circuit

1 comment:

Bill Mill said...

That's like a half of a "sweet 16", the hardest enamait workout I've done: