News and Announcements

Workout of the Day - 042820

Posted by Max Lucas at Apr 28, 2020 7:41AM PDT ( 0 Comments )
image

THEME OF THE WEEK: FIND THE FUN

Tuesday, April 28th 2020

STICKER SHEETS
Sticker sheets for this week (Week 2) are attached to yesterday’s post. Focus on one activity at a time and get that duck!

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

CONDITIONING 1
For Time:
30 burpees
100 knee-to-elbow crunches (1,2)
30 burpees

(1,2) knee-to-elbow crunches means do 50 on each side (alternating), or 100 total.

CONDITIONING 2
3 Rounds for Quality
50 flutter kicks (1,2)
25 jumping squats
50 flutter kicks (1,2)
25 glute bridges

“3 Rounds for Quality” means that you are focusing more on moving well and having good form than trying to go as fast as possible. Still try to stay moving and keep a good pace, but don’t worry about how long it takes you. Try to do each movement “unbroken”, or without stopping. If you need to rest, rest between movements or between rounds.

(1,2) for the flutter kicks means do 25 on each leg, or 50 total.

CORE
3 sets: 0:20 on, 0:10 off
Low plank hold
Side plank hold (L)
Hollow hold
Side plank hold®
High plank hold

Rest 1-2 minutes between sets

Do each movement for 20 seconds, then rest for 10 seconds. Once you get through the whole thing, rest 1-2 minutes and then repeat 2 more times. It’s okay if you can’t hold for the entire 20 seconds: do as much as you can and remember to focus on form. Think about what muscles you are using (hint: core) during each exercise. Remember to BREATHE while you are doing each hold.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Knee-to-Elbow Crunches
https://www.youtube.com/watch?v=R_JdACWtFSc

Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8

Jumping Squats
It’s a squat with a jump: you don’t have to jump as high as possible for these, your feet just have to leave the ground.

Glute Bridges
https://www.youtube.com/watch?v=PcK9kYmceCg

High & Low Plank
https://www.youtube.com/watch?v=2b-WLVaiFx8

Side Plank
Note: The video shows the guy lifting his leg up during the plank. If you can’t hold the side plank for 20 seconds, do not lift your leg up. If you can, you can try raising your leg during the hold to make it more challenging.
https://www.youtube.com/watch?v=kosrhX1i
Yo

Hollow Hold
You can hold your arms above your head to make this more challenging
https://www.youtube.com/watch?v=n_ojLqHNre8

Mindset Monday - 042720

Posted by Max Lucas at Apr 27, 2020 6:51AM PDT ( 0 Comments )
image

THEME OF THE WEEK: FIND THE FUN

Mindset Monday, April 27th 2020
Earlier this season, we had a few practices where I asked you guys (swimmers) what you struggled with and/or things you wanted me to talk about, and you guys wrote them down on little pieces of paper. Several of you wrote that you struggle with “staying motivated” or “motivation for swim”, so today’s Mindset Monday is about motivation and how to find motivation when you are definitely not motivated.

There are a couple different definitions for what motivation is, but the one we’ll use is “the general willingness or desire of someone to do something”. It’s that feeling you get that makes you want to do something. You might watch Cody Miller’s vlog and be motivated to swim, or you might be sitting around doing nothing and randomly become motivated to do something productive. These two examples show two different types of motivation: external motivation and internal motivation. There are actual definitions on what these are, but I’m gonna make up my own based on how I think of them.

External Motivation
To me, external motivation is anything outside of yourself that makes you want to do something. Cody Miller’s vlog is an example of external motivation because it makes you want to do something (swim) and it is outside of yourself (you are not Cody Miller, and he is not controlling your brain. Probably.). Another example of external motivation could be someone at practice who motivates you to work harder. It could be your friend that you are trying to beat, or someone who does something really well (has perfect dives etc) that makes you want to work on your own dives.

There are many other sources of external motivation! Some big ones for me are friends, movie characters, book characters, professional athletes, hardworking/caring people. A really big one for me is Rich Froning. He is arguably the fittest human ever. He has an incredible story and work ethic, and he likes to workout occasionally.

Internal Motivation
I think of internal motivation as motivation that you find within yourself. This can be thoughts, emotions, values, or goals. Values and goals can be extremely strong motivators, as they are more consistent than external sources of motivation. If you can’t find any external motivation, you can always fall back on your own personal values or goals. For me, sometimes I get down (depressed) and external motivation doesn’t work. When this happens, I rely on one of my main values: I’m highly competitive. I like to win, but I haaate losing. I pretend that if I stay depressed or sad, I lose and it wins. That immediately makes me smile and puts me in a better mood, because I’m definitely not going to lose. This might not work for everyone, but it works for me. You can also think about goals that you have and how bad you want it.

Another strategy that helps me stay internally motivated is to find the fun! I think a lot of you guys have probably picked up on this, but I like to keep things light and make lots of fantastic jokes. One of the examples I’ve used before was to imagine swim practice if myself and coach Emily never smiled or made jokes. Practice would probably not be very enjoyable! If you can find the fun in things and learn to enjoy them, it makes difficult or unpleasant tasks a little better. It takes practice, creativity, and a little bit of crazy, but it can get you some pretty tough situations.

SO, when you find yourself stuck and looking for motivation, remember that you can look both outside and inside yourself for motivation. Some people have a preference for one over the other, and sometimes one might not work for you but the other will. Keep an open mind and stay positive!

STICKER SHEETS
Sticker sheets for this week (Week 2) are out! You can find them attached to the bottom of this post. Print one out and keep track of your activities! Remember, do an activity for 6 days in a row and you get a duck! Start today! Get that duck!

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

STRENGTH
4×10 Single leg RDL

If you can do these controlled, you can increase the difficulty by holding a weight in your hand. Move slow and controlled, focus on your form. I would recommend building in weight across the sets, meaning you add a little bit more weight each set. If you get to a point where the exercise is too difficult to do while keeping good form, stop adding weight and focus on having good form.

CONDITIONING
Re-test!
3 rounds for time
20 forward lunges (1,2)
20 alt. v-ups (1,2)
20 reverse lunges (1,2)
20 sit-ups

This was the first workout I posted to the website a few weeks ago. If you did it and remember your time, try to beat it! If you haven’t done it yet, do your best!

Try to stay moving the whole time, don’t start out too fast but don’t save too much for the end. Find a pace that works for you and get the work done!

ACCESSORY
4×10 push-ups
Incline push-ups, regular push-ups, or explosive push-ups

If you are working towards doing regular push-ups on the ground, do incline push-ups (hands elevated on a chair or bed etc). You can lower the incline (hands closer to the ground) to make it more difficult. If you can do regular push-ups but are building endurance, do regular push-ups. If you are proficient at regular push-ups, try jumping push-ups. See video below for demonstration.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Single Leg RDL
https://www.youtube.com/watch?v=-I3WJ2wGHcU

Forward/Reverse Lunges
https://www.youtube.com/watch?v=hwGPWeMGAYA

Alternating V-Ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Explosive Push-Ups
https://www.youtube.com/watch?v=fuLCoUZRUeg

The document GMAC_Sticker_Sheet_-_Week_2.pdf was attached to this post.

Workout of the Day - 042320

Posted by Max Lucas at Apr 23, 2020 12:19PM PDT ( 0 Comments )
image

THEME OF THE WEEK: BE A FREAKING SHARK

Thursday, April 23rd 2020

STICKER SHEETS
If you have not already done so, print out your sticker sheet for this week! You can find them on Monday’s post. Work on one thing at a time and get that duck!

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

CONDITIONING
3 Sets:
6 reverse burpees
15 jumping lunges
0:30 rest
10 burpees
3 wall walks
0:30 rest
6 burpees
15 air squats
6 reverse burpees
15 squat jumps

REST 3 MINUTES BETWEEN SETS

See video demo below for reverse burpees. Try to get through each section as fast as possible with good form. Take deep breaths during your rest intervals, try to lower your heart rate and control your breathing.

For wall walks, see the video below for demo and scaling (aka alternate movements).

ACCESSORY
75 calf raises with weighted backpack

Put an object on the floor that is 1-2 inches tall. Something like a textbook or piece of wood. Stand on the object so your toes are on it but your heels are on the ground (your feet should be at a slight angle with your toes higher than your heels). Do your calf raises like that. See video below for demo. You can do 75 straight or do 3 sets of 25.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Reverse Burpees
https://www.youtube.com/watch?v=FAYtTojm8hE

Jumping Lunges
https://www.youtube.com/watch?v=6SFgE2_og_s

Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c

Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Calf Raise (elevated feet)
https://www.youtube.com/watch?v=JUDbOvgH6AQ

Workout of the Day - 042220

Posted by Max Lucas at Apr 22, 2020 10:16AM PDT ( 0 Comments )
image

THEME OF THE WEEK: BE A FREAKING SHARK

Wednesday, April 22nd 2020

STICKER SHEETS
If you have not already done so, print out your sticker sheet for this week! You can find them on Monday’s post.

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

CONDITIONING
For time:
30-20-10
Hand-release push-ups
60-40-20
Backpack floor press

Do 30 push ups, then 60 floor presses, then 20 push ups, then 40 floor presses, then 10 push ups, and the final 20 floor presses. See helpful links for floor press and push up demos. Your backpack should weigh between 15 and 30 pounds if possible. You can also use dumbbells or kettlebells if you have them. If you only have one, you can do one arm and then the other. For the push-ups, you can do hand-release push-ups from the floor, or do incline push-ups (no hand release).

ACCESSORY
5 sets
15 backpack bicep curls (left arm)
15 backpack single arm rows (left arm)
15 backpack bicep curls (right arm)
15 backpack single arm rows (right arm)

Rest as needed between sets but try to stay moving. Focus on controlled movements with correct form, think about what muscles you are using for each movement. See links below for form demos.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Hand-Release Push-up
https://www.youtube.com/watch?v=TZSgRu7-sCk

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

Backpack Bicep Curl Demo
https://www.youtube.com/watch?v=MHfGpQI3QOU

Backpack Single Arm Rows
https://www.youtube.com/watch?v=c4TpPr-jmFc

Workout of the Day - 042120

Posted by Max Lucas at Apr 21, 2020 6:17AM PDT ( 0 Comments )
image

THEME OF THE WEEK: BE A FREAKING SHARK

Tuesday, April 21th 2020

STICKER SHEETS
If you have not already done so, print out your sticker sheet for this week!
To print out a sticker sheet, click on the link at the bottom of this post and print it (file + print or control + p). It’s called “GMAC Sticker Sheet – Week 1”.

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

CORE
3 sets of deadbugs:
15 left leg only
15 right leg only
15 arms only (both)
15 left arm + right leg
15 right arm + left leg

*Rest 60-90s between rounds. If you have a kettlebell or other weighted object, you may use that to increase the difficulty of the exercise. Hold it against your knee and remember to focus on form and moving at a controlled pace. Control your breathing as well!

CONDITIONING
For Time:
100 air squats

This is a quick workout that will burn! Form is key here, every squat should be perfect! Remember to keep your feet flat on the ground, keep your knees in line with your toes (If you look down at your knees during a squat, they shouldn’t be forward in front of your toes). See the video demo below for proper form. This should take 2-5 minutes at most.

REST 3-5 MINUTES

For Time:
30-20-10
Jumping jacks
Jumping squats
Mountain climbers

Do 30 jumping jacks, then 30 jumping squats, then 30 mountain climbers. Then 20 of each, then 10 of each. Try to move at a steady pace, short breaks (10 seconds or less) are best. For the jumping squats, your feet have to leave the ground for it to count, but you’ll get a better workout if you jump higher. It’ll probably hurt more too…

ACCESSORY
3×12 Backpack RDLs

See link below for how to do backpack RDLs. We have done them during drylands with a PVC pipe. It’s the same movement except you have a backpack instead of a pipe. I would recommend having the backpack in front of you. You can hold it against your body or hold with both hands in front of you by the straps so your arms are relaxed. Either way, focus on keeping your back straight (nor arched or bent), core tight, and use your glutes and hamstrings to perform the movement. Remember, your hamstrings are the back of your legs (you should feel a stretch when doing these) and your glutes are the muscles in your butt. Rest 60-90 seconds between sets.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Deadbugs
I really hope you know how to do these with how many times we’ve done them at practice

Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Jumping Jacks
https://www.youtube.com/watch?v=4QcSLaqUJBo

Jumping Squats
It’s an air squat but you jump (I also call them squat jumps)

Mountain Climbers
https://www.youtube.com/watch?v=qEh2e5zuGgQ

Backpack RDL
https://www.youtube.com/watch?v=pm4ePy3T3dw

The document GMAC_Sticker_Sheet_-_Week_1.pdf was attached to this post.