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3/15/16
3/28/16 - Outside Throwing! (REDUX)
Equipment: 1 disc, 1 or more throwing partners
Time: 30-40 minutes
Time: 30-40 minutes
Warm-up: Jog 400 m, 5 push-ups, 5 sit-ups, 5 air-squats
Workout: These shouldn't be done standing in one spot. Run around and test out different angles, wind directions, catches, etc. Keep your (left) pivot foot planted, step out, and make these game ready throws, NOT "I'm on the beach in Malibu casually tossing a 50 cent piece of plastic to my friend who is paying more attention to an attractive passerby" throws.
EVERYONE:
- 20 (each person) 5 yd throws
- 20 10 yd forehands
- 20 10 yd backhands
- 20 15 yd forehands
- 20 15 yd backhands
- 20 20 yd forehands
- 20 20 yd backhands
HANDLERS, VETERANS and OVER-ACHIEVERS ONLY:
- 20 deep throws (35+ yds) downwind
- 20 deep throws upwind
- 20 hammers (See this for hammers. Please excuse his bro-ness.)
EVERYONE:
- 20 (each person) 5 yd throws
- 20 10 yd forehands
- 20 10 yd backhands
- 20 15 yd forehands
- 20 15 yd backhands
- 20 20 yd forehands
- 20 20 yd backhands
HANDLERS, VETERANS and OVER-ACHIEVERS ONLY:
- 20 deep throws (35+ yds) downwind
- 20 deep throws upwind
- 20 hammers (See this for hammers. Please excuse his bro-ness.)
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3/15/16
More Running
Context: Sidewalk, track, treadmill, old dirt road
Equipment: watch/timer/treadmill timer
Workout (running intervals):
Medium jog: 7 minutes
Run fast: 1 minute
Run slow: 3 minutes
Run fast: 1 minute
Run slow: 3 minutes
Run fast: 1 minutes
Cool down. Drink water. Stretch. Drink water.
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3/5/16 - 6x6 Short and Sweet
- Warm-up of your choice (5 mins)
6 rounds for time of:
6 Bodyweight Squats (or weighted, depending on strength, fitness level, and equipment)
6 Push-Ups
6 Burpees
Have fun! Push yourself!
2/28/16 - 10x10
Use Google if you don't know what these exercises are.
- Warm-up of your choice (5 mins)
10 Bodyweight Squats
10 Mountain Climbers (each leg, 20 total)
10 Leg Raises (lie on back, legs together, raise to 90 degrees)
10 Push-Ups
10 Split Squat Jumps (each leg, 20 total)
10 Push-Ups
10 Leg Raises
10 Mountain Climbers
10 Bodyweight Squats
10 Glute/Ham Bridges
Rest 3 mins.
Repeat whole workout one more time!
- Warm-up of your choice (5 mins)
10 Bodyweight Squats
10 Mountain Climbers (each leg, 20 total)
10 Leg Raises (lie on back, legs together, raise to 90 degrees)
10 Push-Ups
10 Split Squat Jumps (each leg, 20 total)
10 Push-Ups
10 Leg Raises
10 Mountain Climbers
10 Bodyweight Squats
10 Glute/Ham Bridges
Rest 3 mins.
Repeat whole workout one more time!
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2/19/16 - Core
Use Google if you don't know what these exercises are.
- Warm-up of your choice (5 mins)
3 sets of the below:
Frog Sit-Ups: 12 reps
10 bodyweight squats
Jacknife Sit-Ups (V-Ups): 12
10 bodyweight squats
Oblique Crunches: 12 (each side)
10 bodyweight squats
Reverse Crunches: 12
- Stretch (10 mins)
- Warm-up of your choice (5 mins)
3 sets of the below:
Frog Sit-Ups: 12 reps
10 bodyweight squats
Jacknife Sit-Ups (V-Ups): 12
10 bodyweight squats
Oblique Crunches: 12 (each side)
10 bodyweight squats
Reverse Crunches: 12
- Stretch (10 mins)
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2/15/16 - Low Intensity Endurance
Enjoy this one. You won't get many of these.
- Warm-up of your choice (5 mins)
- Choose one of the following endurance workouts and complete:
1. Row: 2000 meters (shoot for a time between 8 and 12 mins)
2. Run: 2 miles (shoot for a time between 12 and 18 mins)
3. Swim: Freestyle (20 mins)
4. Stationary Bike: 5 miles (shoot for 20-30 mins)
- Stretch (10 mins)
2/8/16
Equipment Needed: None
Space Needed: Limited
Time Needed: 16 minutes
2 rounds / 2 minutes per set:
2:00 Max Push Ups (knee push ups are okay!)
2:00 Max Sit-ups/Crunches
2:00 Max Flutter-Kicks (lay on back, keep legs straight, flutter kick!)
2:00 Max Body-weight Squats (eyes straight ahead, feet slightly wider than shoulder-width, keep arch in back, lower yourself all the way down to at least 90 degrees and explode up!)
-------------------------------------------------------------------------------------------------------------------------Space Needed: Limited
Time Needed: 16 minutes
2 rounds / 2 minutes per set:
2:00 Max Push Ups (knee push ups are okay!)
2:00 Max Sit-ups/Crunches
2:00 Max Flutter-Kicks (lay on back, keep legs straight, flutter kick!)
2:00 Max Body-weight Squats (eyes straight ahead, feet slightly wider than shoulder-width, keep arch in back, lower yourself all the way down to at least 90 degrees and explode up!)
2/5/16 - WELCOME BACK: Quick and dirty home workout with NO equipment needed!
3 rounds for time:
10 Jumping Lunges (10 each leg)
10 Jumping Squats
10 One-Legged Hip/Glute Extensions (10 each leg)
10 Burpees
Rest 60 seconds, repeat 2 more times.
5/13/15 - "Whole Life" Challenge ROUND II:
Between TODAY and next Friday (Conference Finals):
Eat: Breakfast every day. Incorporate a fruit and/or vegetable into every meal. Potatoes are not vegetables.
Drink: Half your body-weight in fluid oz. per day.
Sleep: AT LEAST 7 hrs. per night
Move: Accumulate 3 workouts outside of practice. (Running, strength straining, intervals, a workout from below, swimming, biking, playing soccer, etc. You get the idea.)
Stretch: Accumulate at least 30 minutes of Yoga, Pilates, static stretching or foam rolling.
Practice: Accumulate at least 2 hours of focused disc throwing OUTSIDE OF PRACTICE with a friend or family member.
To clarify, "accumulate" means you don't necessarily have to do everything in one sitting.
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4/18/15 - Throwing
Equipment: 1 Discraft 175 gram disc, 1 or more throwing partners
Time: 30-40 minutes
Time: 30-40 minutes
Warm-up: Jog 400 m, 5 push-ups, 5 sit-ups, 5 air-squats
Workout: These shouldn't be done standing in one spot. Run around and test out different angles, wind directions, catches, etc. Keep your left pivot foot planted, step out, and make these game ready throws, NOT "I'm on the beach in Malibu casually tossing a 50 cent piece of plastic to my friend who is paying more attention to a hot passerby" throws.
EVERYONE:
- 20 (each person) 5 yd "dump, yogurt, reset" throws
- 20 10 yd forehands
- 20 10 yd backhands
- 20 15 yd forehands
- 20 15 yd backhands
- 20 20 yd forehands
- 20 20 yd backhands
HANDLERS, VETERANS and OVER-ACHIEVERS:
- 20 deep throws (35+ yds) downwind
- 20 deep throws upwind
- 20 hammers (See this for hammers. Please excuse his bro-ness.)
EVERYONE:
- 20 (each person) 5 yd "dump, yogurt, reset" throws
- 20 10 yd forehands
- 20 10 yd backhands
- 20 15 yd forehands
- 20 15 yd backhands
- 20 20 yd forehands
- 20 20 yd backhands
HANDLERS, VETERANS and OVER-ACHIEVERS:
- 20 deep throws (35+ yds) downwind
- 20 deep throws upwind
- 20 hammers (See this for hammers. Please excuse his bro-ness.)
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3/23/15 - Burner
Equipment: Something you can lift from the ground to overhead 10 times--for example, kettlebell, plate (the weight, not your mom's china), backpack with your AP US History textbook. Guys 25-45 lbs. Girls 10-25 lbs.
Time: 10 min
Time: 10 min
Warm-up: Jog 400 m, 5 push-ups, 5 sit-ups, 5 air-squats
Workout: As Many Reps As Possible for 10 minutes:
10 - ground to overhead (lift your object from the ground to over your head, arms locked out)
15 - sit-ups
20 - air-squats
A note about bodyweight/air-squats:
- Start with feet at shoulder width, toes pointed slightly outward
- Begin your descent by pushing your hips back
- Descend until your quads are parallel with the ground, and your lower leg and upper leg makes AT LEAST a 90 degree angle. - Stand up by reversing the above!
- During the entire movement look straight forward and keep the arch in your lower back and your chest up. No rounding of the back!
Watch this if you're a visual person.15 - sit-ups
20 - air-squats
A note about bodyweight/air-squats:
- Start with feet at shoulder width, toes pointed slightly outward
- Begin your descent by pushing your hips back
- Descend until your quads are parallel with the ground, and your lower leg and upper leg makes AT LEAST a 90 degree angle. - Stand up by reversing the above!
- During the entire movement look straight forward and keep the arch in your lower back and your chest up. No rounding of the back!
3/18/15
More Running
Context: Sidewalk, track,
treadmill, old dirt road
Equipment: watch/timer/treadmill
timer
Workout (running intervals):
Medium jog: 7 minutes
Run fast: 1 minute
Run slow: 3 minutes
Run fast: 1 minute
Run slow: 3 minutes
Run fast: 1 minutes
Cool down. Drink water. Stretch. Drink water.
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3/10/15
"Whole Life" Challenge:
Switchin' it up here. Before Sunday's practice, try to complete each of the following:
Eat: Eat breakfast every day. Eat out one time or less.
Drink: Half your body-weight in fluid oz. per day
Sleep: At least 8 hrs. per night
Move: Accumulate at least 3 miles (row, run, bike or swim)
Stretch: Accumulate at least 15 minutes of Yoga, Pilates, static stretching or foam rolling.
Practice: Accumulate at least 1 hour of focused disc throwing with a friend or family member.
Just to clarify, "accumulate" means you don't necessarily have to do everything in one sitting.
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3/6/15
Abs and Core Workout:
Having a strong
core is essential to maintaining balance and stability while performing all the
complex movements in ultimate. Core work is awesome because you don’t need any
equipment, just yourself! I personally hate holding planks forever so here
are some modified versions.
1. Rolling side plank: 45 seconds
-Description:
Start in elbow plank position
(a). Rotate your torso to the side, rolling onto your left forearm
and stacking your right foot on top of your left in a left side plank
(b). Hold for one or two seconds, then return to start; hold for
one second, then repeat on the other side. Continue alternating sides for 45
seconds.
2.
Elbow plank side step: 45 seconds
-Description: Start in elbow plank position
(a) keep hips stable as you reach your left leg out to the left, gently tapping
your toes
(b) bring your foot back into a
plank and repeat on the right side
(c) speed up your alternations
as you get more comfortable
3.
Side plank dips: 30 seconds on each side
-Description: start in a side elbow plank position with hips
high of ground
(a) hold for one or two
seconds then dip hip slowly toward the ground without touching the ground
(b) bring hip back up to
starting position, repeat for 30 seconds.
(c) repeat on other side
4.
High plank knee dips: 45 seconds
-Description: start in a high plank position (push-up position)
(a) hold this position for a
couple seconds (might be helpful to look in a mirror to make sure your hips
stay level)
(b) dip both knees toward
ground until they hover off the ground
(c) return to starting position
(d) increase speed as you get
more comfortable
5.
High plank alternating knee dips: 45
seconds
-Description: same as number 4, alternating one
knee at a time quickly
Repeat
each exercise. Modify the times or reps to your level and add time as you go,
don’t over exert yourself. Rest between exercises. Please please please stretch
afterward!!
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Note: track workouts can be tiring, but are so, so essential. Do this with a friend!
Equipment Needed: treadmill/track/non-icy sidewalk. running shoes.
Warm Up: Get yourself warm. Do some active warmup/stretching to get your heart beatin.
Workout:
1) Run 400m fast. this isn't a sprint, but it's a nice hard pace (if you don't have a treadmill/track, this should be about 70-75 seconds of hard running). pace yourself at whatever is comfortable for you! Just pace it so that you should be quite tired (but not fainting, falling over tired) by the end.
2) Do 25% of your max pushups. for example, maybe you can do 30 pushups if you're fresh and rested. 30/4 = 7.5 --> You would do 7 or 8 pushups
3) Do 20 mountain climbers with each leg
4) Rest enough for to catch your breath. probably 2-4 minutes.
5) Repeat 2 more times, so you've done 3 total cycles.
Rest 5 minutes. Get a drink.
Cool down. Run about 800 more meters nice and easy - just to shake things out and loosen up. stretch your hamstrings really well. stretch everything really well.
Abs (I'm sure there are videos of this everywhere if you've never done these moves):
1) 15 crunches
2) 20 "russian twists"
3) 45 second plank
4) repeat the abs section 1 time.
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2/25/15
Equipment Needed: None
Space Needed: Limited
Time Needed: 16 minutes
2 rounds / 2 minutes per set:
2:00 Max Push Ups
2:00 Max Sit-ups
2:00 Max Flutter-Kicks
2:00 Max Body-weight Squats
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