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Off-Day Conditioning - 072320

Posted by Max Lucas at Jul 23, 2020 6:02AM PDT ( 0 Comments )

Thursday, July 23rd 2020

It’s probably gonna be just as hot out today, so I’ll keep the text about staying cool the same:
For all of the exercises/workouts today do as much as you can INDOORS or IN SHADE. Remember to stay HYDRATED and pay attention to how your body is feeling. If you feel faint or dizzy, get into the shade or air conditioning and take a short break. You can still workout and run (etc) in 95+ degree weather, but you need to be SMART about it. If you start to feel overheated, STOP. Take a break, pour some cold water over your head or otherwise wait until your body temperature cools down again. We want to improve our fitness without getting injured or heat exhaustion.

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

Either choose Option A or B:

CONDITIONING: OPTION A
40 air squats
Run for 5:00
40 air squats
Run for 5:00
40 air squats

CONDITIONING: OPTION B
20 air squats
Run/walk/jog for 5:00
20 air squats
Run/walk/jog for 5:00
20 air squats

If your knees hurt on the squats, you can do reverse lunges instead: they are easier on your knees. You can also scale the running down to something like 3 minutes if you haven’t been running a lot.

STRENGTH
4 sets, rest as needed between sets
15 push-ups
30 backpack rows (or dumbbell rows)

For the push-ups, try to do either 15 in a row or break it into 2-3 sets (8-7 or 5-5-5). If you are struggling with push-ups on the ground, do them incline (hands are elevated on an object like bench, stool, steps, or bed). If the push-ups are too easy, you can either do a larger set (20 etc) or slow them down, 2 seconds down & 2 seconds up.
For the backpack rows, your weight should allow you either do all 30 unbroken, or break it into 2-3 sets, similar to the push-ups.

CONDITIONING
1-10:
Jumping lunges (1, 1)
Jumping squats

For this workout, you do 1 jumping lunges (on each side), then 1 jumping squat. Then 2 jumping lunges (on each side), then 2 jumping squats, etc. All the way up to 10. For jumping squats, your feet just need to leave the ground, but you may jump as high as you like.

COOLDOWN
Stretch for 10-20 minutes, especially your legs

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

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

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

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

Backpack Row
https://www.youtube.com/watch?v=TbcCeguuv_4

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

Jumping Squats
(not for height, your feet just need to leave the ground)
https://www.youtube.com/watch?v=jnNX4BywuuU

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Off-day Conditioning 72120

Posted by Max Lucas at Jul 21, 2020 9:59AM PDT ( 0 Comments )

Tuesday, July 21st 2020

YES, it is hot out. For all of the exercises/workouts today do as much as you can INDOORS or IN SHADE. Remember to stay HYDRATED and pay attention to how your body is feeling. If you feel faint or dizzy, get into the shade or air conditioning and take a short break. You can still workout and run (etc) in 95+ degree weather, but you need to be SMART about it. If you start to feel overheated, STOP. Take a break, pour some cold water over your head or otherwise wait until your body temperature cools down again. We want to improve our fitness without getting injured or heat exhaustion.

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

RUNNING
For all sets: odds = moderate-fast, evens = easy-moderate
IF YOU GET OVERHEATED, STOP, COOL DOWN. Rest more than the specified rest if you need to!
4 sets: run for 1:00, rest for 0:30 to 1:00
2 sets: run for 2:00, rest for 1:00 to 2:00
2 sets: run for 3:00, rest for 0:30 to 1:00

CONDITIONING
5 rounds
5 burpees
10 backpack ground to overhead
15 lateral hops over backpack (1, 1)
You may use a smaller object than a backpack for the hops

_For this workout, the goal is to try and stay moving while keeping a steady, controlled pace, especially with how hot it is. Think about 70% effort. This is not a “go as fast as you possibly can” workout. If you get really out of breath or feel faint, SLOW DOWN. Take BREAKS if needed.

ACCESSORY
Pushups: 4 sets
Do four sets of pushups with good form, rest about 60-90s between sets. The goal is to do the same number of push-ups across all four sets. Example: 4 sets of 10, or 4 sets of 5 pushups. Choose a number that challenges you but does not cause you to reach failure on the first two sets.

CORE
3 sets, rest 1-2 mins between sets
50 flutter kicks (1, 1)
40 sit-ups
30 second hollow hold

COOLDOWN
Stretch for 10-20 minutes

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

Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo

Lateral Hops over Backpack (or object)
https://www.youtube.com/watch?v=qnkZJwu7F5g

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

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

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

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

Our Summer Session is now open to all for registration! The session will begin on Monday, June 29th and run through Saturday, July 25th.

Per USA Swimming guidelines as well as keeping in line with our local rules groups sizes are limited and a wait list is available. If you have any questions, please let us know. If at anytime the restrictions are lifted or if we have a swimmer cancel, the next person on the wait list will be added.

UPDATE **** Many of our levels are full but there are plenty of Level 4 spots open. Requirements of being able to swim 50-100 yards without assistance for level 4 entry.

We are excited to be back in the pool with our GMAC family! See you on deck!

Registration link
https://cui.active.com/sports-reg/login?a=acc5090e-d84b-4374-82c8-642938881096
ACTIVE.com listing link
http://www.active.com/great-mills-md/water-sports/swimming-registrations/gmac-summer-6-29-20-7-25-20-2020
Swim portal
https://swimportal.active.com?a=284349802

Workout of the Day - 061820

Posted by Max Lucas at Jun 18, 2020 12:32PM PDT ( 0 Comments )
image

Thursday, June 18th 2020

REMINDER: TEAM ZOOM MEETING TONIGHT! 7-8PM!

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 for 2:00 at a light warm-up pace

RUNNING
If you have not been running or recently started:
10 rounds:
Run for 2:00 (light/moderate pace)
Rest for 1:00

If you have been running:
2×4 rounds, rest 2:00 between the two sets of 4 rounds
Run for 1:30 (moderate/fast pace)
Rest for 0:30

After two sets, rest for 3:00

Run for 4:00 (build moderate to fast)

ACCESSORY
If you can hold a hollow hold for more than 20 seconds (with arms overhead):
3 sets, rest 1:30 between sets:
Hollow hold for as long as possible (arms overhead)

Then,

3 sets
Side plank hold (L)
Side plank hold®

Hold each side plank until you feel like you can’t hold it anymore. Don’t go to complete failure—stop before you get to that point but still challenge yourself. Rest for up to 1:30 between sets.

If you have trouble with hollow holds:
6-10 sets (You choose how many sets you do based on how you feel)
Hollow hold for 0:15
Rest for 0:15

First start by just lifting your shoulders and legs off the ground, don’t worry if you can’t get your arms overhead. If that’s easy for you, try it with your arms extended.

COOLDOWN
Stretch for 10 minutes

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

Side Plank
https://www.youtube.com/watch?v=IkMmABQ9SkM

Workout of the Day - 061720

Posted by Max Lucas at Jun 17, 2020 12:48PM PDT ( 0 Comments )
image

Wednesday, June 17th 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

CONDITIONING
3 Rounds
12 burpees
30 air squats

REST 2:00

3 Rounds
12 burpees
30 air squats

As usual, focus on moving well and try to stay moving! Note: If you haven’t been working out often, you may want to do 2 rounds twice instead of 3 rounds. (30 air squats x 2 × 3 = 180 air squats total!)

ACCESSORY
3 sets, rest as needed between sets/movements
8 single glute bridges (L)
8 single leg glute bridges®
8 glute bridges
20 alt. v-ups
1:00 wall sit (total, you can break into 2x 0:30 etc if needed)

COOLDOWN
Stretch for 10 minutes

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

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

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

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

Wall Sit
https://www.youtube.com/watch?v=mhu00IcM1Ek