"Never stop improving."
--Lowe's
Sunday, June 17, 2018
Here's a shot of Matteo, Haymar, Clark and Coach John having some fun playing a little pick-up after knocking out the Day 6 workout late yesterday afternoon.
CULTURE (watch, learn, dream)
Costa Rica vs. Serbia, 7am, FOX, Telemundo
Germany vs. Mexico, 10am, FS1, Telemundo
Brazil vs. Switzerland, 1pm, FS1, Telemundo, NBCSN (in Spanish)
STRENGTH (see video below for instructions and demonstrations)
****performed with the utmost intensity****
Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times
Work
1. Chin Ups - 3 x 5 - use the assisted method if needed - https://youtu.be/vuwKkdBzKWk
Iso/Speed Cluster
2A. Isometric Inverted Row - 5 x 10 seconds
2B. Inverted Row - 5 x 10
Tempo/Shock Cluster
3A. Tempo Push Up - 3 x 5
3B. Plyometric Push Up - 3 x 5
4. Bench Dip - 3 x 20
Girls - our goal is to pass a 7 minute mile fitness test in 6 weeks
We will do his workout twice per week. The plan is to master our split times for each of the four laps of the mile run. For the first four track workouts, we'll run a 1:45 minute lap (the one lap split to run a 7 minute mile) and then rest 1:45 seconds. We'll do that 4 times. As we move further along, the resting period will be shortened.
Run each lap at a 1:45 pace. Rest for 1:45. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:45
Lap 2 - 1:45
Rest - 1:45
Lap 3 - 1:45
Rest - 1:45
Lap 4 - 1:45
--Lowe's
Sunday, June 17, 2018
Here's a shot of Matteo, Haymar, Clark and Coach John having some fun playing a little pick-up after knocking out the Day 6 workout late yesterday afternoon.
CULTURE (watch, learn, dream)
Costa Rica vs. Serbia, 7am, FOX, Telemundo
Germany vs. Mexico, 10am, FS1, Telemundo
Brazil vs. Switzerland, 1pm, FS1, Telemundo, NBCSN (in Spanish)
STRENGTH (see video below for instructions and demonstrations)
****performed with the utmost intensity****
Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times
Work
1. Chin Ups - 3 x 5 - use the assisted method if needed - https://youtu.be/vuwKkdBzKWk
Iso/Speed Cluster
2A. Isometric Inverted Row - 5 x 10 seconds
2B. Inverted Row - 5 x 10
Tempo/Shock Cluster
3A. Tempo Push Up - 3 x 5
3B. Plyometric Push Up - 3 x 5
4. Bench Dip - 3 x 20
FITNESS
Boys
20 minute jog at a comfortable paceGirls - our goal is to pass a 7 minute mile fitness test in 6 weeks
We will do his workout twice per week. The plan is to master our split times for each of the four laps of the mile run. For the first four track workouts, we'll run a 1:45 minute lap (the one lap split to run a 7 minute mile) and then rest 1:45 seconds. We'll do that 4 times. As we move further along, the resting period will be shortened.
Run each lap at a 1:45 pace. Rest for 1:45. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:45
Lap 2 - 1:45
Rest - 1:45
Lap 3 - 1:45
Rest - 1:45
Lap 4 - 1:45
TECHNICAL (see video below for instructions and demonstrations)
Long Balls
Watch the video for proper technique and instruction. Former US international Jimmy Conrad walks you through how to properly strike a ball for distance and accuracy.
Get to a park, field or open space.
For best results, bring a partner.
Line up 30-40 yards apart.
Hit 25 long balls with your right foot and 25 long balls with your left foot.
TODAY'S REFERENCE POINT
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