Day 2 - Are you better today than you were yesterday?

[Today's activities are below, but first...]

Deep Nutrition author Dr. Shanahan on sports nutrition

I'd like to share two early, very positive observations regarding the summer program:

First, my 15-year-old niece Molly, who plays on my girls Bluff City team, made a decision on Sunday to take her nutrition seriously. I went with her to the grocery store to pick out good food for her to eat for the week. I asked her tonight what she ate today and she told me - all good. She then said, "It was hard at Huey's though." I asked what she meant. She said that in the early afternoon she met a few friends up at Huey's. I was waiting for her to tell me that she drank a few Cokes and downed an order of cheese fries. Instead she told me that all she had was a glass of water (she had already prepared and eaten her own lunch at home) while her friends ate. She said it was the hardest thing that she's ever done, but she said that she's serious about improving and felt great about it later.

"Discipline equals freedom"

--Jocko Willink

former Navy SEAL

Secondly, my 10-year-old nephew James just finished up his 2nd week of the bodyweight program. He's completed 8 workouts in the two weeks with 3 or 4 involving pull-ups/chin-ups. These are difficult for him so I have to assist him by holding his feet. Today's workout had chin-ups in it at 3 sets of 5 reps. Instead of my picking him up so he could reach the bar, I told him to jump up and grab the bar himself then use his momentum to see if he could at least do 1 chin-up on his own. Not only was he able to do the one chin-up unassisted, he was able to do all 3 sets of 5 unassisted. Needless to say, he was feeling like a real tough guy. So, this is a long way of saying, consistent commitment will produce results.

Today's activities:

"It's not about perfect. It's about effort. And when you implement that effort into your life every single day, that's where transformation happens. That's how change occurs. Keep going. Remember why you started."

--Anonymous Twitter meme

Tuesday, June 12, 2018

STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Inverted Row - 3 x 10

2A. Isometric Push-Up - 5 x 10 seconds

2B. Incline Push-Up - 5 x 10 seconds

3A. Pull-Up - 3 x 5 - use the assisted method if needed - https://youtu.be/vuwKkdBzKWk

3B. Chin-Up - 3 x 5 - use the assisted method if needed

4. W, T, Y's - 3 x 10

 

TECHNICAL (see video below for instructions and demonstrations)

Ball Sensitivity

1. Roll the ball forward with the sole x 100 yards

2. Roll the ball forward with the sole while skipping x 100 yards

3. Inside rolling with the sole x 100 yards

4. Outside rolling with the sole x 100 yards

5. Lateral rolling while walking x 100 yards

6. Lateral rolling while running x 100 yards

7. Roll the ball backwards while skipping x 100 yards

TODAY'S REFERENCE POINT