Day 3 Training Log

Warm up / Preparation:

• Bring a skipping rope outside then run a lap of the track (400m) leave the ropes where you start your lap.
• Skipping + skill demo: double unders
• Opener/closer walk/skip demo
• 10 x A-skip + 10 x C-skip
• 5 x inchworm push ups
• Back inside for any stretching, etc you need 

   

  Assessments:Wall Arm Slide

  • Maintain lower back contact in initial position
  • Contact with 4 points (head, hands, elbows, scapula) until elbow = top of ears
  • Maintain all contact points throughout movement
  • Chin parallel to ground

  Ankle flexibility measurement

  • Thigh parallel to ground
  • Neutral spine (even through additional assessment stages)
  • Foot and heel contact with floor: how do we ensure this visually?
  • Estimate the distance from the wall at which athlete can no longer make knee contact

  Lift / Skill: Bench press and complementary movement(s)

  • Positioning and safety
  • Proper range of motion
  • Spotter responsibilities
  • Demonstrate proficiency: 1 set of 8-10 reps + 2 reps with assistance/failure

  Single Arm DB row (lawn mowers)

  • positioning spine angle, shoulder position, support position, failure
  • Demonstrate proficiency: 1 set of 5 reps each arm.  Get feedback from a peer (nobody lifts without a spotter)

  Workout:

  • Bench press: 3 sets of 8 (light resistance… 50% 3RM if you know it, ask for help if you aren’t sure how much to lift)
  • After each set: 5 single arm DB rows each arm

  THEN

  • 3 sets of 5 pull ups + 5 rage ball chest pass and squat with a partner (demo provided)

  THEN

  • 30 second plank while your partner performs stork stand while chinning rage ball (demo provided).  Do this twice, switch legs for the stork stand each time.

Notes:

Today single under skipping was easy for me but double unders ended up being much more difficult than expected as I was only able to do one at a time. That will be something that I will work towards being able to do ; double unders consistently.

I passed both assessments. The wall arm slide seemed to be quite easy for me and my group, while the ankle measurement was quite difficult.

Today we introduced bench press. It was easy for me because I have benched many times before. Although, I think bench press will be one of my weaker lifts because I do better with leg type lifts. I would love to increase my upper body strength this year.

The workout was easy for me because once again it included lots of benchpress and I have lots of experience with it. As well, the workout was not very high intensity which I find makes things a lot easier for me.