"Growth is painful. Change is painful. Sacrifice is painful. But nothing is more painful than being in a place you don't belong. So make a commitment to yourself to move forward each and every day. You don't need to be the best tomorrow. You just need to be better."
--Zach Altmyer
Wednesday, July 11, 2018
CULTURE (watch, learn, dream)
Croatia vs. England (Semifinal), 1pm, FOX, Telemundo
PLYOMETRICS (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
Plyos
1. Single Leg Bounding - 2 x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg
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 1:15 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 1:15. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:15
Lap 2 - 1:45
Rest - 1:15
Lap 3 - 1:45
Rest - 1:15
Lap 4 - 1:45
TECHNICAL (see video below for instructions and demonstrations)
Juggling Progression
1. Free Juggling - 3 minutes
2. Juggling a ball with different size and/or weight - 3 minutes
(ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch - 3 minutes
4. Juggling below knee height - 3 minutes
5. Juggling at hip height - 3 minutes
6. Juggling at head height - 3 minutes
--Zach Altmyer
Wednesday, July 11, 2018
CULTURE (watch, learn, dream)
Croatia vs. England (Semifinal), 1pm, FOX, Telemundo
PLYOMETRICS (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
Plyos
1. Single Leg Bounding - 2 x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg
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 1:15 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 1:15. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:15
Lap 2 - 1:45
Rest - 1:15
Lap 3 - 1:45
Rest - 1:15
Lap 4 - 1:45
TECHNICAL (see video below for instructions and demonstrations)
Juggling Progression
1. Free Juggling - 3 minutes
2. Juggling a ball with different size and/or weight - 3 minutes
(ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch - 3 minutes
4. Juggling below knee height - 3 minutes
5. Juggling at hip height - 3 minutes
6. Juggling at head height - 3 minutes
TODAY'S REFERENCE POINT
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