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Workout of the Day - 40920

Posted by Max Lucas at Apr 9, 2020 1:01PM PDT ( 0 Comments )

Somewhere out there, someone is working harder than you.

Thursday, April 9th 2020

REMINDERS
Yesterday, did you:

Get 9+ hours of sleep?
Train 1-2 hours?
Eat at least one fruit and vegetable?
Stretch for at least 10 minutes?
Do something nice for a family member?
Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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 weighted push-ups
3×12 backpack tricep kickbacks
3×12 backpack bicep curls
3×10 backpack lateral raises

For push-ups: only do weighted if you can 15 push-ups from the ground with good form. If you can’t, then do 4×10 incline push-ups to build strength. Use a bed, chair, or other surface to do incline push-ups on. If you are doing them weighted, use a weight vest or a backpack.
For the other weighted backpack exercises, add weight to your backpack so the exercise is challenging but doable. You can add weight between sets if you like, but remember that proper form is more important than going heavy.

CONDITIONING
For time:
25-20-15-10-5
Burpees
50-40-30-20-10
Sit-ups

Do 25 burpees, then 50 situps. Then 20 burpees and 40 situps, then 15 burpees and 30 situps, etc.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Incline Push-up Demo
https://www.youtube.com/watch?v=slkvBqMN1AM

Tricep Kickback Demo
https://www.youtube.com/watch?v=_lUW3T6QGuU

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

Backpack Lateral Raises Demo
https://www.youtube.com/watch?v=8-iryCyTCrQ

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

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

Workout of the Day - 40820

Posted by Max Lucas at Apr 8, 2020 1:39PM PDT ( 0 Comments )

Somewhere out there, someone is working harder than you.

Wednesday, April 8th 2020

REMINDERS
Yesterday, did you:

Get 9+ hours of sleep?
Train 1-2 hours?
Eat at least one fruit and vegetable?
Stretch for at least 10 minutes?
Do something nice for a family member?
Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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:
10-9-8-7-6-5-4-3-2-1
Jumping lunges
Air squats

Do 10 jumping lunges (5 on each leg alternating), then 10 air squats, then 9 jumping lunges, then 9 air squats, etc.

ACCESSORY
3 sets:
30 backpack rows
50 flutter kicks (1,1)

For flutter kicks, (1,1) = do 50 on each leg.

COOLDOWN
Stretch for 10 minutes

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

Air Squat Demo
https://www.youtube.com/watch?v=C_VtOYc6j5c

Backpack Row Demo
https://www.youtube.com/watch?v=P9HVkvG5CfI

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

Workout of the Day - 040720

Posted by Max Lucas at Apr 7, 2020 6:23AM PDT ( 0 Comments )

Somewhere out there, someone is working harder than you.

Tuesday, April 7th 2020

REMINDERS
Yesterday, did you:

Get 9+ hours of sleep?
Train 1-2 hours?
Eat at least one fruit and vegetable?
Stretch for at least 10 minutes?
Do something nice for a family member?
Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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
3 supersets
15 backpack tricep extensions
15 military push-ups

See “Helpful Links” at the bottom of the post for movement demos._ 
”Superset” = do both exercises back-to-back, then rest 1:00-1:30 between sets. So you do 15 tricep extensions and then go straight into the 15 push-ups, then rest and repeat 2 more times.
For the backpack tricep extensions, put enough weight in your backpack that 15 is challenging but doable. For the pushups, no knee push-ups allowed. If you can’t do 15 from the floor, elevate your hands on a chair, your bed, etc.

CONDITIONING
”Death by Burpees”
Every minute, do 5 burpees. Increase the amount of burpees by 1 each minute.
Example:
0:00 – 1:00 = 5 burpees
1:00 – 2:00 = 6 burpees
2:00 – 3:00 = 7 burpees
etc.
Keep going until you fail to complete a round. The last round you completed + number of burpees you did on the round that you failed is your score. I will be doing this one later tonight, I’ll post my score when I do!

CORE
3 big sets:
Deadbugs:
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg
then
30 alternating v-ups

Rest as needed between sets, no more than 2:00

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Tricep Extensions Demo
https://www.youtube.com/watch?v=N2zciaKwcnw

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M

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

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

Deadbug Demo
Honestly if you don’t know how to do these then you weren’t paying attention in practice

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

Workout of the Day - 40620

Posted by Max Lucas at Apr 6, 2020 6:40AM PDT ( 0 Comments )

Somewhere out there, someone is working harder than you.

Monday, April 6th 2020

Mindset Monday
There are a lot of swimmers out there who feel frustrated, powerless, and lost. They’re frustrated that their championship meets were taken away, and they never got a chance to put a year of hard work on display. They feel powerless because the pools are closed and they can’t train. They feel lost because we don’t know when everything will go back to normal.

Yes, the pools are closed. However, the door of opportunity remains open. It’s true that right now we don’t know when the pools will open again. It’s also true that they will open again. A lot of swimmers right now have given up on trying to workout at home, and will probably wait until the pools open to get back in shape. But, there’s also some swimmers who haven’t given up and are still training hard. When we have our next meet, your fitness will be tested. You get to decide, right now, how well you want to do on that test. You can choose to train once a week, twice a week, every day…I think you can figure out which will help you do better on that test.

If you have goals for next season, now is the time to start working towards them. Don’t wait. People who swim at meets wait. People who compete at meets are training now. There is nothing worse than having your fitness tested, coming up short of your goals and wishing “dang, I wish I had worked harder.”

Somewhere out there, someone is working harder than you. Don’t let them. Fight them. Work harder. Get stronger. If you do, you will be successful.

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
3 sets to failure, rest as needed
Backpack bicep curls

CONDITIONING
10:00 AMRAP (as many reps as possible WITH GOOD FORM)
10 sit-ups
10 reverse lunges (1,2)
10 plank commandos
10 jumping lunges (1,2)

For both lunges, (1,2) means do 10 total lunges aka 5 on each side.

CORE
3 sets (rest as needed between sets)
60 flutter kicks (1,2)
20 alt. knee-to-elbow crunches (1,1)

For flutter kicks, do 60 total kicks aka 30 on each side.
For knee-to-elbow crunches, do 20 on each side aka 40 total.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Bicep Curl Demo:
Note: The demo shows a one-handed bicep curl. You can do either one or two handed, both are good.
https://www.youtube.com/watch?v=MHfGpQI3QOU

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

Reverse Lunge Demo:
https://www.youtube.com/watch?v=xrPteyQLGAo

Plank Commandos Demo:
https://www.youtube.com/watch?v=WhS4bHJWCac

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

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

Knee-to-elbow Demo:
https://www.youtube.com/watch?v=R_JdACWtFSc