Mixin It Up

On a day like today, after a relatively difficult workout, cardio is the best way to continue your progress without over-stressing your muscles. The problem is that in a sport like roller derby, pure cardio will only take you so far. The way derby has evolved into a dynamic and multi-dimensional sport means that just being able to skate every jam is no longer enough. you also have to be able to sprint, stop on a dime, move laterally, and knock another girls fillings out. That is why the workout will be a mix of many different motions today.

Enjoy!

J

10 min warm up
Stretch
20 min. intervals (3 min at 80%, 2 min at 60 %)
4x 50 meter hills
50 speed skaters
2x 20 soccer throws
2x 10 wood chops (each side)
4x 90 sec planks
2x 25 hip ups
5 min cool down
Stretch

This One Is A Little Nasty

In order to maximize results for the effort that we are putting forth in training we are stepping things up pretty extensively. There are no two ways about it, this one will have your heart rate through the roof and your muscles screaming. The only good news is that it will be the most difficult workout for the week. The tempo is x-x-x meaning that there is now pausing for rest or isometric stabilization with the muscles. Fluidity of motion is absolutely key here and will make all the difference in the long run. Most of the exercises have explanations either on the blog or the facebook page. If you have any questions let me know. I will warn you that this is not a beginner level workout. Have a great day!

J


5 min warm up
Stretch
3x 10 pushups
3x 20 chest passes with med ball
3x 10 lunge to overhead presses
3x 20 rockstar scissor kicks
3x 10 straight leg deadlifts
3x 20 single leg squat jumps
3x 10 back flys
3x 20 lawn mower pulls
2x 25 stab ball crunches
2x 20 floor bridges
5 min cool down
Stretch

The Weight

Every so often the gravity of situations settles upon us and we realize the moments that we are in as they occurring. This seems as though I am pointing out the obvious, but what I am hinting at is a little deeper. What is it that separates the good from the extraordinary? Besides the talent and hard work, I believe it is the recognition of what is taking place and the ability to line up within that rhythm or flow and maximize the situation. Athletes talk all the time about being in "the zone", a place where things seem to slow down and everything seems clearer than any other time. While these may sound like outrageous claims, for those who have experienced it this is both mystical and not simultaneously. Wayne Gretzky was quoted, when asked what made him the greatest hockey player of all time, as saying "A good hockey player plays where the puck is, A great one plays where the puck is going to be. I skate to where the puck is going, not where it has been." Understanding the weight of such a simple statement and living this way will no doubt drastically affect the results of anything you do in life, including training for and playing roller derby. Just something to think about!


Enjoy!

J

5 min warm up
Stretch
3x 20 pushups
3x 20 lunge to overhead presses
3x 20 squat jumps
3x 20 bent flys rows
3x 20 45 degree burpees (total)
3x 20 quadruped
2x 25 neg. crunches
2x 20 floor bridges
5 min cool down
Stretch

The Top

Recently I have had a rash of clients that are doing their best to not be on time, or for that matter, show up at all. Some of this is to be expected with summertime but this has been a little worse than normal. Honestly I would love to tell them off, give one of those speeches that tugs at the heartstrings and puts more than a thin layer of guilt on ones conscience, but at the end of the day I really have to take responsibility for some of this. I don't want to be in the gym any more than most of my clients do right now. It's hot outside and I am tired of doing laundry after sweating through three shirts a day. I am a little more irritable and therefore not interested in listening to more bitching about my clients not wanting to workout. Many days I would just rather take a nap and go hang out with my friends. The problem with this is that my job is to motivate other people to get in shape, to put themselves in temporary discomfort in pursuit of health and vanity. It has been my experience in this, as well as many other areas of my life, that people will only rise to the standards that you hold yourself to. I have no leverage with my clients to motivate them if I am unwilling or unhappy to do the things that I am asking them to do. This coupled with the attitude you approach life with will determine your results in the end. (On a side note, if you are struggling with getting your body to improve even though your diet, exercise, and sleep are perfect, change your attitude and it will be the edge you need to move forward. Just saying!) All this is to say that people will always look to the top first for change and if you have people looking to you, the example you set will be followed. Now if I could only take my own advise!

Enjoy!

J


5 min. warm up
Stretch
4x 400 meter sprints with 30 sec. rest between
4x 200 meter sprints with 20 sec rest between
4x 100 meter sprints with 10 sec rest between
20 min of intervals (3min jog, 2 min 80% run)
25 lunges each leg
2x 25 side swishes
2x 25 oblique crunches
5 min cool down
Stretch

Better Late Than Never

Schedules can be hectic, life a little crazy, but there are things that must be done and things that should be done no matter what. To be honest I have lost track of what day it is and was a little shocked to find out that we are already into August. The one thing that I recommend remembering to do each day (no matter what day it actually is) is to break a sweat doing something positive toward building your health and competitive edge. this workout, posted late as it may be, will help you in doing just that! Have a great day!

J

5 min warm up
Stretch
2x 20 pushups
2x 20 lunge to overhead presses
2x 20 squat jumps
2x 20 bent flys rows
2x 20 burpees (total)
2x 20 quadruped
2x 25 reg crunches
2x 20 floor bridges
5 min cool down
Stretch

Hitting Stride

The summer is beyond halfway over and with it's passing signals tournament season. I say this only to remind you that the workouts I post are designed not only to assist in getting physically fit but to be at the peak of your performance as the biggest games of the season approach. From here, the intensity will build and the muscle movements become more specialized, as you will notice over the following weeks. As for today, we will be targeting the cardio vascular system and it's recovery conditioning.

Enjoy!

J

5 min. warm up
Stretch
4x 100 meter sprints with 30 sec. rest between
4x 100 meter sprints with 20 sec rest between
4x 100 meter sprints with 10 sec rest between
20 min of intervals (3min jog, 2 min 80% run)
2x 25 side swishes
2x 25 oblique crunches
5 min cool down
Stretch

"Victory cannot simply be declared, it must be won and won in person." This statement will speak for itself today.

5 min warm up
Stretch
2x 20 pushups
2x 20 step up to overhead presses
2x 20 squat jumps
2x 20 inverted rows
2x 20 45 degree burpees (total)
4x 30 sec planks
2x 25 neg crunches
2x 20 floor bridges
5 min cool down
Stretch

Enjoy!

J