May 29, 2015

ATP-CP Battery Test.

This test was developed to test your "Battery." ATP-CP is the metabolic pathway during efforts of 10-15 seconds plus or minus, depending on the athlete. The CP battery test allows us to see how quickly an athlete can regenerate his or her creatine phosphate and ATP stores within the muscle fibers and therefore perform the required work.
Also take into account that a good CP Battery also appears to have a direct relationship to a well developed aerobic system.

All returning players your test is 8 minute amrap of 90% Power Clean.
Use your 1RM Power Cleans scores from when we tested in april. Record the number of reps you get in 8 minutes. Also record the number of failed reps. Let me know how the test felt! Brownie points if you film it and post it or email me your video!

Freshman your test is 
8 minute amrap 
2 -70% Front Squat from a rack (not from the ground) 
3 -Burpees 
Equals 1 round 
record number of rounds completed 

If you don't know what 70% of your 1Rm Front Squat is, do a weight that you can do 2 reps but is still challenging. 

May 28, 2015

ONE Mile Test- Post your time.

May 26, 2015

Run YOYO Test.

We had some difficulty with the audio file for the yoyo test, so if you haven't done it yet, you have Tuesday to do it also.

yoyo dropbox link

Please post your results!!

I believe that everybody is doing their part to workout and stay in good fitness, health and strength.  But the point of the blog is to share those experiences and accomplishments.  We do this for accountability, motivation and inspiration.  Not posting what you are doing takes away from the fabric of our team.

I went to a conference a while ago where Michelle Akers talked.  She shared how much she despised running and training on her own preparing for national team camps.  What motivated her was knowing that somewhere out there Kristine Lily was doing the workout -- and she used that as motivation to get out and run or workout.  She didn't want to get beat by Lily and she didn't want to let her down.

This speech is my motivation for creating the blog.  We have something available to us to create this same sentiment that Akers was talking about.  The blog is a place where you can look and see "oh - so and so ran a 200 in 30 seconds.  I'm going to try and beat that!"  Or on a day where you are feeling a little dumpy and you check the blog you see 18 people posted and maybe it gives you a twinge of motivation because you don't want to let them down.

It's important to stay connected and keep working hard over the summer.  A championship takes more that a couple weeks to build.  The work, the effort, the mental grind should be going on right now so when we come together in July it's a time to celebrate and start working on other important things.

Winning isn't easy.  If we can't be committed enough to post a blog comment that doesn't bode well for much tougher times down the road.  I KNOW you're doing the work - but please post it so we can all celebrate those accomplishments together.  Hard work will inspire more hard work and together we all get stronger, better, tougher and closer.  We become unstoppable!  

J And yes, participating on a teeny little blog is part of that.  Fitness is our physical foundation and as an accompaniment to that is our culture and strong connection as teammates.

Final thought for the day is that you will have testing this week.  It is IMPERATIVE that you give it 100% effort and go as hard as possible.  The results shape our programming and let us know if what Charly is having you do is on track or if it needs to be tweaked.  It's just one of those things that needs to be done and so do it the very best you can.  Positive self talk, mental strength, and a competitive outlook are all things you need to bring to the table.  Negativity won't do anything for you so just cut it out.  Please keep in mind we DONT expect you to hit 30 this week (I mean, that would be amazing but ...) so if you are at 24 and it starts to get hard don't bail bc you think you can't reach 30 and so what's the point.  Just fight super hard to go as far as possible!!

~Becky~

May 25, 2015

Run the YOYO Test.

Treat this as a way to measure where you're at and where you should be. It is a way to collect information, it would be best if you could find someone to run this test with you. Maybe if you live close to a teammate or have a sibling or friend that will do the test with you. If you cant find anybody to run it will you then the next best thing is to have someone there to cheer you on and motivate you to keep running. 

BE SURE TO WARMUP PROPERLY

It should last at least 8-10 mins minimum.  Be sure to hit hip flexors, groin, hamstrings, and glutes really well (in addition to everything else).  It should include some sprints and cutting.  Excluding sprints doesn't "save up" anything towards yoyo - so don't fret.

If you need the audio file comment below with you email address and I will sent it to you, 

May 22, 2015

Weight lifting

A) Push Press 8-10 reps x5  65%, 70%, 75% , 80%, 85%

B) skill work-10 minute of TGU practice light weight       

TGU Demo            

C) Eccentric pull-ups accumulate 12 reps   

D1 HS Hold -60 sec               

D2 hollowbody hold - 60 sec       

D3 arch body hold      

60 sec/ 60 sec rest x5                        

Running 

3 mile run at 8:15 pace 

Record your time.

May 20, 2015

Weight Lifting 

A)Back Squat 31X0 8 reps x5   65%, 70%, 75%, 80%, 85%  

3 min rest between sets                       

B) Rear foot elevated spilt sq. 3sec count going down. Start with 25 lbs in each hand and increase if to easy  8-10 x5               

90 sec rest between sets      

C1)Hanging leg lowers 3 sec count going down 14 Reps

If this is too hard, bend your knees or do it laying on the ground by holding on to something with your hands like a pole or squat rack and bringing your feet up to it and then lowing them down slowly.                  

C2)Good morning 31x3 

10 Reps Only use pvc pipe, 35 or 45lb bars. Do not do more then 45lbs!   

Good Morning Demo        

12 Emom 2 Power Cleans + 3 Front Squats 

use 85% of PC Max 

Running 

5 x 800m w/ 2:30 rest

Record your times