Track Week of 6/30/14: The Carolina

Some of you may know this workout already.  I've heard a lot about it, but I've never run it myself.

-Go to a marked football field or measure out a lot of cones. 

-You have to run the 10's, 20's, 90's and 100's.

-You choose 2-3 of the 6 italicized distances based on what you think you need most work on. If you want to work on quickness, choose shorter distances. For endurance, choose longer.

-Focus on exploding at the start of every sprint. Focus on your first 3-4 small, quick steps, staying low and explosive, and then bring your chest up and relax into proper sprint form for the rest.

-Run hard all the way through the line.

-Alternate your starting position.  Do some straight ahead, some starting facing right/left, some at an angle, some in a push-up position, etc.

-Rest 2-3 minutes between each distance.
-Choose your own dynamic core exercise in between 3 of the sets (i.e. you do 3 sets of core).  Start your rest period after you finish your core.  Examples of exercises: dynamic planks, push-up planks, 3-point planks (on your hands or on your elbows), etc. A few reps is fine - don't do more than 30 seconds or so.

20x10 yards on 10 seconds

18x20 yards on 15 second

16x30 yards on 20 seconds

14x40 yards on 25 seconds

12x50 yards on 30 seconds

10x60 yards on 40 seconds

8x70 yards on 45 seconds

6x80 yards on 50 seconds

4x90 yards on 55 seconds

2x100 yards on 60 seconds

The rest is brief. Practice discipline and hit your times. Bring a wristwatch.

If you have a buddy, get in some throwing too.  You could alternate who is running so you finish out each sprint with your buddy throwing a disc for you to catch.

Have fun!

Pod Practice - Dump Reps

Warmup:

Throwing build up 

Plyos

Dump Practice -
Scenario 1: Attack Mode: 

Field: Set up an endzone 40 yds wide x 20 yds deep. 

Set up in the handler dump set with defense.
Focus: Throw and go. Communication with other dump. Possession.
Once you score into the endzone the rep is done.

Suggested reps: 6 successful trap flick, 6 successful open side flick (successful meaning you scored in the endzone).

Scenario 2: Cutters Ahoy.

Field: Start 40 yds outside of the endzone set up previously.
Set up in handler dump set with defense.
Focus: As a dump cutter, be aware that you don't want to cut off a big in cut coming in. Handlers feel free to look down field for a count and then look at the other handlers.
Once you complete 5 throws, the rep is done.

Suggested reps: 6 successful trap flick, 6 successful open side flick.

We did it with a dark team and a light team. The dark team did their 6 reps, then the white team. This is a good time to build on your handler defense. BONUS! 

Circuits, Week of 6/23/14

We are running the same circuits as the track workout of 6/9/14 with a few small adjustments:

-Run 3 reps of each circuit (last time we did 2).
-At the end of each starting D sprint (when you pretend you are running down on the pull), finish the sprint with a 5 second stall count of aggressive marking (butt low, active feet)
-You can also throw a pull and sprint after the pull to make this even more realistic (thanks C!)

A reminder on the rest:
-Jog 10-15 seconds between stations
-Rest 90 seconds between "points" (reps)
-Rest 3-5 minutes before starting the next set

In summary:
3 reps of D1
3 reps of O
3 reps of D2

Warmup: Choose your own adventure

3 x D1 Circuit
 -70 yard sprint (running down on the pull), finish with 5 seconds aggressive marking
 -3-cone L-Drill, cones 5 yds apart (see image here: http://www.topendsports.com/testing/tests/3-cone-drill.htm)
- Backpedal 3 yards à 10 yd forward sprint à 20 yd incut (simulate fading to the weak side with your cutter, then she cuts deep, then she turns and cuts under (see image below)
-Do Step 3, running the other direction
-10 yd sprint to 1-legged jump for height (like you are going up for a disc)

3 x O Circuit

-Do one speed ladder exercise (5 yds)

-Suicides. 3 cones 5 yds apart in a line. Run 0 yd à 5 yd à 0 yd à 10 yd à 0 yd à 10 yd.  Finish hard through last cone (See image below)

-5 yd deep cut to 20 yard in cut

-Repeat #3 on the other side

-Lateral jump to 10 yd sprint. (lateral jump for height and width, begin sprinting immediately)

-Repeat #5 on the other side 

2 x D2 Circuit

-60 yard sprint (running down on the pull), finish with 5 seconds aggressive marking

-10-5-10-5-10 (sprint, right shuffle, sprint, left shuffle, sprint), image below

-15 yard sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal (shadowing an offender’s movement)

-Pushup position à 25 yd sprint (you just laid out, missed the D, and get to run down your guy)

Throw Throw Throw

Courtesy of Claire C.

Warm Up at 15 yds

20 flat flicks

20 IO -focus on hitting your partner at the farthest point of their extended arm without them having to pivot. I.e the IO flick should hit them on their right side. 

20 OI -- same thing

Ditto backhands

If you want to work on varying release points, pivots, grips, focus on one thing at a time then move on or only do one per throwing session (muscle memory baby)

Special Teams: 

Throw each at 10 & 20 yards 

20 OI Scoobers-same flight pattern as the OI backhand but it's upside down. Throw above your chest like you're breaking a cup, mark.

20 IO Scoobers-released flatter, helix into receiver. Can also just be flat to the outside hand of receiver. 

20 High Release Flick- no pivot, hand is at or above head, arm barely moves. All wrist, should spin slower and take longer to get to receiver. Should have slight IO edge or flat. If you've got it down, throw to extended arm of partner (right arm) 

20 Blade flick--at ~25-40 yards (why?!) great throw to break a cup with cross field blade. Play with the degree at which the discs edge is up & the height of it's flight plane. Would stagger yourselves like a trapped handler & weak side popper/wing/whatever you call it. 

20 Cross Field Hammers--same idea as bladey flick. 

10 flick hucks

10 backhand hucks

(Flight pattern: release IO, should flatten at it's peak then OI as it hits receiver in stride)

300 Throws, 45 minutes (the more reps the better) 

Can alter based on what you want to work on but I'd suggest getting each throw in multiple times. If you aren't making progress at the throw you really want to master, subtract reps from your best throw & add them to your worst.  

Don't talk, wear cleats, visualize the situation in which you'd make each throw

Fundamentals

Strength

Stair Workout: Week of 6/16/14

Find a staircase with at least 40+ steps.  I use the Boulder High stairs next to the track (~60 steps or so).  Someone who knows Denver can point the Denver folks toward some good stair options.  This workout is an adapted version of Catt's stair workout from previous seasons.  I placed core work in between stair sets instead of at the end, and I added some lateral explosive exercises.

If you are feeling tweaky or that your body needs a break, then rest, stretch, and roll instead of doing this workout.  Ask if you have questions, and again, be smart with your bodies!

Warmup 
Jog/Bike, Choose your own adventure dynamic stretching

2 x 20m of slow, easy high knees

2 x 20m of slow, easy butt kicks

2x20m lateral skips (go slow, focus on your form and exploding off of your outside foot.  If you have that down, focus on exploding off of your inside foot.)

2x20m lateral crossover skips

Review this video to make sure you're focused on the right form: https://www.youtube.com/watch?v=0icQqwDDZYw

Stair Sets

Take lots of rest between each set of stairs below, and keep your body upright (don’t lean forward into the steps).

1 warmup flight, start slow and gradually increase speed to top of flight, taking every step

4 flights while taking the stairs one at a time, as fast as you can. Bring your knees up high (at least waist level) with each step, and lean back.

2x8 plank pushups, alternating arms

4 flights of taking the first 10 steps one at a time, then the rest of the flight at 3 steps at a time.

2x30 seconds dynamic plank (10s moving arms, 10s moving legs, 10s moving all appendages)

4 flights of leaping as many steps as you can with each stride while keeping a steady speed up the entire flight.

1 tabata of Sophie's transverse abdominus clenching/kegels

2 flights of hopping up on one foot (same foot the whole way, switch feet for second flight)

1 set of Sophie's dynamic side planks, each side

2 flights of jumping off two feet, taking as many steps as you can with each jump.

2x8 plank pushups, alternating arms

4 flights while taking the stairs one at a time, as fast as you can. Bring your knees up high on each step, and lean back.

Warmdown, Stretch, Throw if you have a buddy

Witt Inspired Pod Practice

This Pod practice is inspired by Whit's awesome defense practice on Saturday. I am going to add the videos and Whit's language tomorrow but I wanted to get the practice out.

Review: Defense is based on BeLieVe.
B = Buffer -
L = Loaded -
V = Vision -

Warm-up
Throwing Build up.
Plyos.
 Drill #1: Mini Box 2v2
-Make a small box (5yd by 5yd) with 4 cones
- There is a person on offense and a person on defense in the box
- The person on defense choose which cone you are defending
 - Work on your BLV to keep them away from the cone

 Reps: Each person play defense 6x for a 10 second stall count

Drill #2: Sideline Handler (force trap; force flick)
- Thrower with a force flick trap mark. Handler cutter with a defender
- Defense work on forcing the handler cutter to the middle of field with positioning

Suggested reps: Play defense 3x

Drill #3: Big Side Handler (force big field; force flick)
- Thrower with a force flick with handler cutter on open side.
- Defender work on forcing defender up field (enticing thrower to make harder IO upfield flick)

Suggested reps: Play defense 3x

 Drill #4: Defend the In cut (Have positioning)
- Make a V with cones.
 - There is a person on offense and a person on defense. Offender starts at the cone.
 - Defender is working on defending the in.
 - Work on your BLV to push them to the breakside instead of the cone.

 Reps: Each person complete 5 reps on D for the flick and backhand force. Ask the cutter for what percentage to cut. Good muscle memory reps at 50% are better then performing it well once in awhile at 100%.

 Drill #5: Defend the In cut (Out of position)
- Make a V with cones.
 - There is a person on offense and a person on defense. Offender starts at the cone.
 - Defender is working on defending the in.
 - Work on your BLV to push the cutter to the outside to force the "thrower" to make a loopy throw.

 Reps: Each person complete 5 reps on D for the flick and backhand force. Ask the cutter for what percentage to cut. Good muscle memory reps at 50% are better then performing it well once in awhile at 100%.

 Drill #6: Defending the deep.
 - Have a thrower put up deep shots to a cutter and a defender.
 - The person on offense has a step on the defender as if the defender was taking away the in cone.
 - Defender is working on "Butt to Belly" to get in front of the offender

 Reps: Each person complete 3 defensive reps.

If at any point you want more reps of a particular subject, DO IT! The rep count is a suggestion.

Barbell Complex

Brought to you by Steph Shea. Thanks, STEPH!

Barbell Complex, 6 reps each: 

1. Deadlift

2. Upright row

3. Squat Clean

4. Front Squat

5. Push Press

6. Back Loaded Step Ups **

7. Burpees

**I use a 24 inch box. I do front loaded step ups (with a slightly reduced load) because I don't like the bar resting on my fusion. By back loaded, I mean like you were getting ready to do a back squat.

Do 4 sets of the complex. After each set, I do a set of 100 Russian twists/bicycles/planks/dynamic abs (mix 'em up) and 3 pull ups. Weight should be as heavy as you can do with good form. The push presses are usually the limiting exercise.

It is based off the SealFit Barbell Complex demonstrated below with some things added in that I like. :) 

https://www.youtube.com/watch?v=ZfQajtUOtgM

Simulate Points Circuits June 2014

Simulate Points Circuits

The circuits sport specific conditioning.  Focus like in a game time situation.  Jog for 10-15 seconds between stations as if you were on the weak side about to cut or about to defend a cut.  Rest about 90 seconds before the next rep.  Once you have done all of the required reps for the D1, O or D2 circuit, rest 3-5 minutes before moving on.  If you have a buddy, throw during your rest and take extra time to recover.

For our first circuit workout of the season, we will run 2 reps of each circuit.  If you are feeling really good, you can run 3 reps of each circuit.  Do not do more than that.  We’ll ramp up later, don’t worry.

You will need:

-Cones or markers

-Ladder

-At least 70 yard of running length

-Do in cleats on grass

Warmup: Choose your own adventure

2 x D1 Circuit

11)      70 yard sprint (running down on the pull)

22)     3-cone L-Drill, cones 5 yds apart (see image here: http://www.topendsports.com/testing/tests/3-cone-drill.htm)

33)      Backpedal 3 yards à 10 yd forward sprint à 20 yd incut (simulate fading to the weak side with your cutter, then she cuts deep, then she turns and cuts under (see image below)

44)      Do Step 3, running the other direction

55)      10 yd sprint to 1-legged jump for height (like you are going up for a disc)

2 x O Circuit

11)      Do one speed ladder exercise (5 yds)

22)      Suicides. 3 cones 5 yds apart in a line. Run 0 yd à 5 yd à 0 yd à 10 yd à 0 yd à 10 yd.  Finish hard through last cone. See image below.

33)      5 yd deep cut to 20 yard in cut

44)      Repeat #3 on the other side

55)      Lateral jump to 10 yd sprint. (lateral jump for height and width, begin sprinting immediately)

66)      Repeat #5 on the other side 

2 x D2 Circuit

11)      60 yard sprint (running down on the pull)

22)      10-5-10-5-10 (sprint, right shuffle, sprint, left shuffle, sprint)

33)      15 yard sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal (shadowing an offender’s movement)

44)      Pushup position à 25 yd sprint (you just laid out, missed the D, and get to run down your guy)

Pod Practice #2: Short field D/marking

This week's pod has a short field D and marking focus. Sally and I will try to make the pod practices consistent with what the captains have taught in the last week to get more reps. If you have drill ideas/suggestions for how to build on a concept the captains have taught, Sally and I are happy to hear it to include it in the Pod Practice.

Pod Practice #2
Warm-up: Throwing build up and plyos.

Marking Section
3x 10 marking shuffles marking with foot block.(Place cones 3 ish yards apart. Focusing on maintaining athletic stance when shuffling and being comfortable with incorporating a foot block. This is not for speed. This is to practice technique.)

Nietches 3x 10 cuts (Focusing on making adjustments to your throwers favorite throws. Take their favorite away and make them throw something else. If your group is feeling sore, make 1 big group. If people are feeling good, make this more of a conditioning drill for the cutters. Pod choice)

Short field D
D Drill #1: 3x 5 defense reps
Place 2 cones 8 yds apart. This is the line the offensive cuts on.
Place other 2 cones parallel 2 yds away but 6 yds apart. This is the line the defense moves on.
                                         x--------O cutting line-----------x
                                             x-----D cutting line -------x

The offense can start anywhere between their cones. The offender should not dance but instead make a couple hard jukes to try to throw off the defender. Defense try not to be thrown off. Maintain an athletic stance and only commit to a cone when they do.
The goal: The offensive person tries to run to their cone before the defense person makes it to their cone. Tie goes to the defense. Feel free to play with the yardage if it is too easy or too hard.
The focus: Reacting and not over committing.

D Drill #2: Short field D on an Iso
Make a 20 yd wide by 10 yd deep endzone. Have a person with the disc and mark 7-10 yds out. There is a cutter with a defender in the box. The cutter sets up wherever. The defender works on shutting down the open side while making the break side hard.

Choose how long you would like to do this.

D Drill #3: Short field D on a dump
A person with the disc is trapped on the sideline. There is a dump with a defender. Defense work on shutting down the oven (strike cut) and then containing the around.

Modifications - 1) if you have the numbers, add a continuation cut for the dump. 2) Throw to an in-cut who gets trapped on the sideline. You the thrower now become this person's dump. Defensively, this works on getting in position by jumping up field after someone throws.

Choose how long you would like to do this.

Questions: Lauren, why are you giving us the choice of the numbers of reps? This practice isn't meant to kill you. It is an opportunity to ask questions to your teammates and run solid marking and short field D reps. Here you have the opportunity to ask someone "How do I shut you down when you cut like that?" "How can I make adjustments to my mark to make it harder on you?" And then you get to talk it out and work on it.  If you don't get to everything but had great dialogue, reps and growth on what you did get to, awesome. We are going be the best team by growing on the strengths and knowledge from each other.

                                     

I Believe in you

Shannon's Ulti Swim Workout

Ok so here is a pool workout I love to do for ultimate:

Approx 60 mins total

1 lap = down and back

start with 5 lap warm up, at whatever pace you like
You can do all freestyle, or alternate other strokes


then get a kick board

5 laps of alternating freestyle kick, and breast stroke kick
(do these 5 laps a bit faster than warm up, think about building leg strength)

Treading water sets:
go to middle of lane where its deepest,
make sure you can see clock (there is usually a big white clock or digital clock)
this is a 5 min set
30 sec tread water freestyle kick hands in water
30 sec tread water freestyle kick hands out of water (straight up over your head)
30 sec tread water breast stroke kick hands in water
30 sec tread water breast stroke kick hands in water
30 sec tread water freestyle kick hands in water
30 sec tread water freestyle kick hands out of water
30 sec tread water breast stroke kick hands in water
30 sec tread water breast stroke kick hands out of water
30 sec tread water freestyle kick hands in water
30 sec tread water freestyle kick hands out of water

So, the trend is,
alternate each minute with different kick strokes, first 30 sec hands in water, 2nd 30 sec hands out of water,

go to wall and rest briefly (if needed)

repeat same set only start with 1st minute as breast stroke kick (so that you do 3 min of breast stroke kick and 2 min of freestyle, to even it out)

(so in total you would have done 10 minutes of treading water)

The rest of the workout is supposed to be the hardest parts, so you can adjust as you get better, and push yourself more each time

Get kickboard again
(this will be like interval training)
Each set goes like this:

kick down (1/2 lap) at normal pace
when you reach wall look at clock and rest 30 seconds, as soon as 30 sec passes sprint back and have a timed goal (ex, I always tried to make it back in less than 30 seconds, I think I usually did it in 22-25 sec)

As soon as you reach the wall after your sprint, do not stop, immediately kick back at casual pace, then when you reach the opposite, rest 30 seconds, then repeat until you have completed 10 sprints

And lastly-- my favorite, the lungbuster lap training (pretty sure Lauren Boyle taught me this, and everything else I know about swimming…and life)

You are doing sets of 1 lap (down and back) as fast as you possibly can.  You have 60 seconds for each lap, and whatever time you have to spare is your rest time before the next lap.

for example, I would typically do them in 40-45 seconds, so I would have about 20-15 seconds rest in-between, but then more like 10seconds when I got slower

Repeat this as many times as you can.

When I first started doing these, I could only do 3 in a row (and feeling like death was near), and its amazing how quickly your lungs strengthen and  you can work up to doing 6 or more at least

I would always start by going as far as possible without breathing, then coming up for air every 4 or 6 strokes. not sure if that's recommended… but I felt like I wanted to push my lungs to capacity to see how hard/far I could go without breathing

And then afterwards, do a 5 lap cool down 

Plyos Workout: Week of 6/2/14

This week's workout is a plyometric workout.  It should be done on grass.  Coordinate with teammates to do this workout sometime before next week; if you do it with a returner they can demo the drills for you.  Ask if you have questions about any of the exercises!

5-10 minute warmup jog - mix in some sideways shuffling, running backwards, light skipping, etc. during your jog

Dynamic stretching

The following twelve plyos are grouped into five pairs. The two plyos within each pair should be done back-to-back without rest, but take as much throwing rest as you need between each pair to give your best effort for the following pair. You will go through the entire list three times, first time at half speed as a warmup, second and third time at full speed.

Fast high knees for 15 seconds, followed immediately by fast butt kicks for 15 seconds

Throwing Rest (what is your throwing focus?)

10 triple jumps (alternate starting leg), followed immediately by 10 tuck jumps (squat, jump and quickly tuck your knees to your chest, land in a squat position and hold for 1 second before jumping again)

Throwing Rest (what is your throwing focus this time?)

20 seconds of shadow/marking drill (knees bent in marking position), followed immediately by 10 frog jumps

Throwing Rest (what about now?)

20 lateral jumps (land on one foot, compress in smooth motion with good balance, explode back the other way and land on other foot, side to side for max distance), followed immediately by 10 scissor jumps (from lunge position, like a telemark turn, side to side)

Throwing Rest (Yeah, Sally, I know - I'm focusing on my around backhand, all right?)

30 seconds of fast feet (15 sec each foot, hopping on one foot side to side as fast as you can over a small barrier like a shoe or a water bottle on its side), followed immediately by 10 depth jumps. Depth jumps are sometimes called double-jumps, start on top of a bench/step, no more than 36 inches high, step off of to land on ground with both feet and smoothly catching yourself with a slight knee bend, then immediately explode up off the ground for a second jump as high as you can and land back on the ground. As opposed to what a lot of gym training or cross-fit routines do, these should start on top of the box/bleacher/step.

Throwing Rest (Again?!?)

45 seconds dynamic plank moving arms (15 sec moving your arms; 15 sec moving arms and legs; 15 sec moving just legs); followed immediately by 45 seconds balancing on each leg (close your eyes to make it harder)

Cool down, throw, stretch, hang out.

Let's get Lifting

I can personally say that lifting has changed my game. I am not the strongest or the fastest. But I am faster and stronger then I was before I lifted. I am a better version of myself because I choose to lift and be able to put more force in the ground when I run.

Where can you start? Below is a workout program that Catt has had us do the past couple of years. This is a great place to start. It is nice to get in and out of the gym with a plan. It is a good introduction to free weights. If you want to start, Sally and/or I are happy to get in the gym with you and give you an introduction.

For those of us that have been lifting and want some variety, get excited because that is coming. Also for those of us that can't afford a gym membership, there will be a gym free section of this blog. (Thanks Farmer for the awesome resource you have been using.)

Priorities while lifting:

1. Minimize injury WHILE working out (Form first, weight second)

2. Minimize injury OUTSIDE of working out

3. Improve performance in proposed sport or activity

No matter how good a workout plan or coach is, without the first two goals, number three will not happen. Therefore, there will be NO handstand pushups, NO 100 burpee challenges, NO kipping pullups for time. We are not trying to be "workout champions" but an ultimate champion. Let's lift to be strong, quick, explosive, and mobile.

So... why do you lift? Mollies who have been lifting chime in below with why you hit the weights.

Catt's Lifting Plan

In the short term (your first month of lifting, twice per week), you should do the lifts with low weight and in sets of 8-10 reps. Pick a weight that you can easily use for 10 reps. The first month will be used for building a base and practicing perfect form.

Over the long term you will see benefits in your performance on the field by doing the weight training with very high weight and very low reps (no more than 3 sets of 3-6 reps for each lift). Weight training for olympic track and field athletes has nearly universally adopted this strategy. In this way, you can increase your strength without adding lots of muscle mass (you get powerful AND you stay light on your feet). Professional bodybuilders do lots of sets, lots of reps, and work each muscle 5 different ways because they DO want to add mass. We don’t, so ignore 99% of what you might hear, read, and see from other sources regarding weight training. Sessions in the weight room should be short and intense (like our track workouts), working a muscle or group of muscles only once or twice for 3 sets at your highest (safely) possible weight. After you have done your month of base building (low weight, 8-10 reps, perfect form), talk with me in person about the best strategy for starting the very heavy lifting routine that you will stick with over the long term.  

A nice side benefit of avoiding adding muscle mass is that you only need to do a few lifts to improve your sprinting and jumping performance. First, though, you’ll need to warm up. A very good warmup can be done on the rowing machine because it uses all the muscles you will be using during the lifts.  

Rowing form:

http://www.youtube.com/watch?v=eqVmMd7FdAA (skip to the 5:13 mark and watch from there)

I suggest 5 minutes on the rowing machine to warm up, followed by some dynamic stretching, and a few reps of each lift you are going to do in the corner without any weight (empty hands, just to find your balance and practice the motion of the lift).

If your gym does not have any rowing machines, I’d suggest a short warmup on the stationary bike or stair climber followed by 20 burpees (and dynamic stretching, empty hand lifts, etc.).

Dumbbell deadlift:

The deadlift is usually done with a long bar, but using dumbbells is much more safe (easier to drop if you get stuck), and allows you to easily vary the weight you are using. Bend at the hips and knees, not with your back, as demonstrated in the videos). This is a great lift for overall strength and especailly ass power (the most potent power in the land).  

http://www.youtube.com/watch?v=W2gOlSoD7Jk

http://www.youtube.com/watch?v=2FVmmIEdcMY

http://www.youtube.com/watch?v=dDeS2RoYgWs  (skip the first half and go to 1:10 in the video)

Stiff leg dumbbell deadlift:

Again, DO NOT bend with your back. This lift intensely works the hamstrings. Err on the side of using very light weight (like 2.5 lb dumbbells) for the first month. After a while, you’ll get a better feel for the very real relationship between the strain during the workout and the soreness you feel the next day. In most people and even professional athletes, the hamstring is a very small, fragile muscle that is easily injured. Please be very conservative when adding weight with this lift.

http://www.youtube.com/watch?v=L_T20JIvshU

http://www.youtube.com/watch?v=8yacwvzrBTY

Dumbbell step-ups:

In all the videos, notice that the same leg is used to rise and descend. Head is up, looking forward (not down at step). The height of your step should really not be more than about knee level. Place your foot up on the step and get your heel set well before each rep to make sure you aren’t jumping or lunging onto the step and increasing the risk of injury. A relatively fast, smooth motion with very little upperbody swaying is best.   

http://www.youtube.com/watch?v=dQqApCGd5Ss

http://www.youtube.com/watch?v=KeaRZwATD40

http://www.youtube.com/watch?v=6dny8YOK8wo

Calves:

Normally, free weights are better than machines… but there are exceptions. There are a variety of calf machines that are just fine. Free weights are not practical for calf or leg press exercises because your will quickly exceed the amount of weight you can easily hold in your hands, which puts too much stress on your forearms and shoulder when you are supposed to be focusing on your calves (or ass, for the leg press). When using the machines, use only one leg at a time (easier on your shoulders and back if in an upright machine, and better for getting some complimentary stabilization muscle activity) and get maximum ankle rotation without ever locking your leg fully straight. Here are a couple examples of the machines available. Go slow (do not bounce) and press through the ball of your foot. 

http://www.youtube.com/watch?v=ndlfBXxkrq4

http://www.youtube.com/watch?v=s7Ywedl978k (stop at the 1:00 mark)

http://www.youtube.com/watch?v=asz8SIdPa8o

Single leg press:

Best done on an incline sled (as in the videos below). As with the calf work, avoid letting your leg lock out completely straight on the extension, stop it when still slightly bent. Mimic the nice deep knee bend in the videos. HOWEVER (… and I can’t find any example videos for this), your foot should be in an entirely different place. The guys in the vids have their foot in the same relative position it would be when doing a step-up (leg at 90 degrees when bent at the bottom of the lift). Your foot should be much further up/forward on the sled to get more work on the posterior chain and less on the quad. So, start with your foot where the guys in the vids have it, then move it up/forward so that your heel is 2 inches in front of where your toe used to be. To give you an idea: when I do these, only the heel half of my foot is on the sled footpad, and my toes and ball of foot are hanging over the top edge. Most of you are shorter than I, and will not need to put your foot quite that far forward. Press only through your heel (your toe need not even touch the pad). You can safely do a ton of weight on the sled, so challenge yourself after the first month of base building. DO NOT lift your ass or lower back off the seat when

http://www.youtube.com/watch?v=KKrHLjPRd8I

http://www.youtube.com/watch?v=1wG-51fmeDU

Hamstring curl:

Another lift using machines. As noted earlier, the hammy is a very weak, fragile muscle. For that reason, it is nice to give it some opportunities to work in ways that are controlled (not a frantic sprint), supported (not twisting), and allow full range of motion. Using the hamstring curl machine will NOT improve your speed, because the combined motion of back, ass, hammy, calf involved in sprinting is so specific that working the hammy on a machine will not simulate the motion well enough to give you much benefit. I WILL help you avoid injury, though, because you can work the muscle through its full range of motion and give it some lighter work to stay healthy. Thus, as opposed to the other lifts, you should not seek to max out the weight on the ham machine (whether in the first month or the 30^th). Choose a weight that you could lift at least 15 times and do three sets of 8-10 reps, one leg at a time.

http://www.muscleandstrength.com/exercises/single-leg-curl.html

http://www.mayoclinic.com/health/lying-hamstring-curl/MM00750

There are also some nice examples of how to do ham curls using a fit ball (these should be worked into your core/ab exercise routine, since you can’t really vary the weight well enough to use during your weight routine):

http://www.youtube.com/watch?v=cCIQIPis218

http://www.youtube.com/watch?v=dN8oSIqfw6Y

Alright, that’s all for now. Those who are interested should start their month of safe, easy, base building. Hit me up with questions.

Catt