September 1, 2014 - Boot Camp 6:00AM - 7:00AM Marina 763-300-1660
Time and details - SGT Peterson's Directions?
Dynamic Warm Up Phase 1 _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Water Break _____/1 No longer than 60 seconds Phase 2: _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Water Break _____/1 No longer than 60 seconds Phase 3 _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Practicality/safety _____/3 Workout must be balanced AND safe Every push up or shoulder press must be opposed with a mid-back exercise at some point Exercises requiring agility, stability and/or using plyometric motions must be done prior to bringing that muscle to MMF No trapezius exercises Workout must contain at least one rotator cuff exercise Workout must contain at least one glute/core strengthening exercise Dynamic Cool Down
September 1, 2014 - MTS High School Workout (at school)
Time and details - MTS High School, 2872 26th Ave S, Minneapolis, MN, United States Directions?
Linear Speed Workout Dynamic Warm Up Plus extra 1 - 1 minute run in place 2 - 45 sec box steps backs 3 - 45 sec min toe taps on a box 4 - 45 sec Frankenstein kicks 5 - 45 sec Butt Kickers 6 - 45 sec Rock Baboas 40 minutes left in workout before stretching 30, 24, or 18 inch box depending on athlete’s size. -Power Single Leg Steps 4 sets to failure (about 25 or 30 reps). Take about 30 seconds rest between sets. -Explosive Box Jump Ups progressing from 12, 18, 24, 30, 36 *Note for boxes: FORM IS THE MOST IMPORTANT THING! If they can’t explode have them do step backs until they can. Must have proper form when landing - WE NEVER HAVE PEOPLE JUMP OFF BOXES Make sure the box has nothing to fall on close to it and be prepared to spot people while doing this. -Superset: 1. 3 - Sets with each leg One leg step ups with high knee raises to 90 degrees *Make sure there glutes are activated. Work up to 25-30 reps but stop once form is lost for safety 2. 3 - Sets of incline sit ups to failure plus 10 reps of manual resistance /assistance after MMF. -Superset: 1. 3 Sets of single leg toe taps on 12, 18, 24 inch boxes past MMF, then to a lower box for fun 2. 3 sets of Explosive Hip Lifts 60 / 45/ 30 seconds, advanced version is doing this with a weight plate on waist or with one leg. If time left have them do following to failure: 1. Straight leg lifts to 90 degrees 2. Planks with Straight Leg Reverse Kicks 3. Fire Hydrants 4. Flutter kicks Instructor choice to end the workout with a game.
September 2, 2014 - MTS Highschool Workout (at school)
Time and details - Directions?
Agility and Power Workout Dynamic Warm Up Plus 1 - 1 minute run in place 2 - 45 sec box steps backs 3 - 45 sec min toe taps on a box 4 - 45 sec Frankenstein kicks 5 - 45 sec Butt Kickers 6 - 45 sec Seal Jacks During the entire workout you should take as little rest a possible. Until you get to the plyos then 20 -30 seconds rest Ladder -Iggy Shuffle forward back -Iggy shuffle lateral -Two feet forward Iggy shuffle hops -Two feet lateral Iggy shuffle hops 12 inch foot work box -Two feet on, two feet off -Two feet forward back jumps -Two feet later jumps Dot Mat -Two feet apart, two feet together, two feet apart, etc. 45 seconds -Clockwork spinning or racketing hops *30 seconds rest between each of the following - Lateral plyo box jumps - Forward plyo box jumps - 20 fast pushups on knees - 10 pushups on feet - 20 medicine balls chest passes with trainer - Explosive Push Ups on knee's with medicine balls throws to trainer or against wall - Medicine Ball Triceps Throws to the floor - Underhand Med Ball Throws - Overhead Shoulder Medicine Ball Throws - Under hand medicine ball tosses to trainer or over head as high as possible - Incline sit ups with a Medicine Ball Throws to trainer Russian twist with ball throw to trainer, must be done on each side. Leader choice, end the workout with a game.