Warm-Up
We are leaving the warm-up up to you. Ideally it should be 5-10 minutes of general movement followed by some form of movement related to the exercises you are about to perform. A sample general warm-up routine can be found here.
Skills
Right out of the gate we are looking a balance drill. Balance is a key component of every free standing body movement. A good sense of balance not only increases effectiveness of exercise, but also develops a greater kinesthetic awareness - that is, your brain has a better idea of where your limbs are in space in relation to your core, an essential skill to develop for any sport of activity.
Balance Drills
Balance Drills
- Stand on 1 foot with foot flat on the ground for 30 seconds
- Stand on the same foot on your toes for 30 seconds
- Repeat 1 & 2 with your eyes closed
- Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
- Hold the free leg out behind for 30 seconds
- Hold the free leg out in front for 30 seconds
Repeat with the other leg.
Strength
Week 1 Day 1: Strength Workout A
Squat: 3x5
Press: 3x3
Deadlift: 3x3
You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.
Rest 90-120 seconds between sets
Flexibility and cool down
Spend some time stretching and using the foam roller to release any knots and tension in the muscle.
Strength
Week 1 Day 1: Strength Workout A
Squat: 3x5
Press: 3x3
Deadlift: 3x3
You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.
Rest 90-120 seconds between sets
Flexibility and cool down
Spend some time stretching and using the foam roller to release any knots and tension in the muscle.
Posts
