News and Announcements

GMAC August 2020 Time Trials

Posted by Emily Burghardt at Aug 10, 2020 10:57AM PDT ( 0 Comments )
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A special thank you to Coach Elizabeth for organizing GMAC’s 1st summer time trails. Results attached and pictures posted! We experienced a lot of fast swimming and smiling faces during our duck filled event.

The document GMAC_August_Time_Trials_-_8_8_20_Results.pdf was attached to this post.

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OFF-DAY ACCESSORY WORK - 080420

Posted by Max Lucas at Aug 4, 2020 10:34AM PDT ( 0 Comments )

Tuesday, August 4th 2020

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

ACCESSORY WORK
4 sets:
20 backpack shoulder press

Rest 1-2 minutes between sets
Use a lighter weight in your backpack. You should be able to do all 20 reps without stopping, but it should be challenging.
You can also use a kettlebell or dumbbell (a weight), and either do both arms for 20 or do 20 on each arm.

4 sets:
6 glute bridges
6 single-leg glute bridges (L)
6 single-leg glute bridges®
For all reps, hold at the top of each rep for 2 seconds.

Rest 1-2 minutes between sets

5 sets:
5 inchworms (push-up optional)
20 second plank
10 plank up-downs
5 inchworms

Rest 1-2 minutes between sets

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Backpack Shoulder Press
https://www.youtube.com/watch?v=BjznPLR-mlY

Single Leg Glute Bridges
https://www.youtube.com/watch?v=afwCk8f-Uwg

Plank Up-Downs
https://www.youtube.com/watch?v=CS_jUtll3nw

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REST DAY - 073020

Posted by Max Lucas at Jul 30, 2020 11:21AM PDT ( 0 Comments )

REST DAY – Thursday, July 30th 2020

Rest day today!

  • Stretch for 10-20 minutes, twice today
  • Eat fruits and vegetables
  • Do something to relieve stress for 30 minutes (or more!)
  • Work on a project or chore that you’ve been putting off
  • If you want to move, do some active recovery for 30 to 60 minutes (walking/jogging, stretching routine, etc)
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Off-Day Conditioning - 072820

Posted by Max Lucas at Jul 28, 2020 7:24AM PDT ( 0 Comments )

Tuesday, July 28th 2020

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

Run/jog for 2:00 at a easy warm-up pace

CONDITIONING
25-20-15-10
Run (3:00, 2:30, 2:00, 1:30)
Backpack Ground to Overhead
Alternating V-ups

Workout goes as follows: Run for 3:00, do 25 backpack ground to overhead, 25 alt v-ups. Then run for 2:30, do 20 backpack G2OH, 20 v-ups. etc.
Try to finish this workout as fast as possible, but don’t go out too fast. It’s 9 minutes of running plus the other movements. Should take about ~15-20 mins to complete. Keep a steady pace, focus on your breathing and your form! Try to keep the hollow hold position during the v-ups.

ACCESSORY WORK
For all exercises, complete all sets before moving to next exercise. Rest as needed between sets.

Lateral Lunges 4×10 (weight optional)

Low plank 4×1:00 (If you can’t hold for 1:00, hold long as possible for three sets)

Push-ups 4 sets
If you struggle with push-ups, do incline push-ups (hands elevated on a bed, bench, chair, etc.) make sure your push-ups are perfect regardless of what kind you are doing. Do 5-12 reps per set depending on how many you can do with proper form. If you are fine with push-ups, do 4 sets of explosive push-ups, 5-10 reps. Focus on getting as high as possible off the ground.

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo
(these are slightly different from the way I showed you guys last saturday, both versions are fine)

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

Lateral Lunges
https://www.youtube.com/watch?v=gwWv7aPcD88

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

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

Explosive Push-ups
https://www.youtube.com/watch?v=yqp2nVTgLag

At-Home Stretches

Posted by Max Lucas at Jul 24, 2020 5:32PM PDT ( 0 Comments )
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I was asked to post some stretches that you guys can do at home. In general, I would say to stretch anything that feels tight or sore, either by doing bodyweight stretches or by using a stretching tool like a lacrosse ball or foam roller.

This video is a follow-along stretching video for swimmers that is 20 minutes, it’s a good routine to follow if you aren’t sure what to stretch:

20 Minute Swimmers Flexibility Routine (FOLLOW ALONG)
https://www.youtube.com/watch?v=sDAKuq2tL1U

Based on the high volume of running we did today and yesterday, I would also recommend foam rolling your calves, hamstrings, quads, glutes, and lower back. Make sure to roll the insides and outsides of both muscles for about 30 to 60 seconds. If you have a lacrosse ball, use it to roll the arches of your feet as well.