Friday, June 24, 2011

Vacation Conditioning Plan

This is the strength and flexibility work I give my athletes when they go on vacation... If you think you can hang (with a bunch of 8, 9, and 10 year olds) give it a try!


Compulsory Vacation Conditioning
Day 1
·         Run or Jump Rope 5 minutes
·         Full Stretch (15 – 20 minutes)
·         5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
·         Push-up / Leg Set
-          60 seconds high knees
-          30 push-ups (elbows in)
-          20 Mary Poppins jumps
-          30 push-ups (elbows out)
-          20 split-squat jumps (mountain climbers)
-          25 pseudo-planche push-ups
-          20 squat jumps
-          15 dive-bomber push-ups
-          20 long jumps (feet together)
-          15 Hindu push-ups
-          60 seconds high knees

Day 2
·         Run or Jump Rope 5 minutes
·         Full Stretch (15 – 20 minutes)
·         5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
·         Ab / Core Set
-          50 Hollow Body Rocks
-          50 Oblique Bridges (25 Left, 25 Right)
-          40 lemon-squeezer / V-ups
-          40 Arch Body Rocks
-          30 T.A. leg lifts
-          30 hand slider sit ups to V-lifts (hands on floor by knees)
-          20 seconds arch body swimmers
-          20 seconds hollow body scissors
·         1 min Handstand (face wall), 50 shoulder touches, 1 min Handstand (back to wall)

Day 3
·         Run or Jump Rope 10 minutes
·         Full Stretch (15 – 20 minutes)
·         10 Tick-Tocks, Left & Right; 10 Front Limbers & 10 Back Limbers (stalder down)
·         25 Stalder Presses
·         Over stretch (Left, Right, Left Middle, Right Middle, 1 minute each)

Day 4: Rest

Day 5
·         Run or Jump Rope 5 minutes
·         Full Stretch (15 – 20 minutes)
·         5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
·         Ab / Core Set
-          50 Hollow Body Rocks
-          50 Oblique Bridges (25 Left, 25 Right)
-          40 lemon-squeezer / V-ups
-          40 Arch Body Rocks
-          30 T.A. leg lifts
-          30 hand slider sit-ups to V-lifts (hands on floor by knees)
-          20 seconds arch body swimmers
-          20 seconds hollow body scissors
·         Straddle Sit Leg Lift Set (Hands by knees, legs at app. 90 degrees)
-          40 small circle forward
-          40 small circles backward
-          25 single leg lifts each leg
-          40 leg lifts (legs turned out)
·         10 Stalder Presses
·         10 dive-bomber push-ups, 10 Hindu Push-ups, 10 Stoop Push-ups

Day 6
·         Run or Jump Rope 5 minutes
·         Full Stretch (15 – 20 minutes)
·         5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
·         Push-up / Leg Set
-          60 seconds high knees
-          30 push-ups (elbows in)
-          20 Mary Poppins jumps
-          30 push-ups (elbows out)
-          20 split-squat jumps (mountain climbers)
-          25 pseudo-planche push-ups
-          20 squat jumps
-          15 dive-bomber push-ups
-          20 long jumps (feet together)
-          15 Hindu push-ups
-          60 seconds high knees

Day 7
·         Run or Jump Rope 5 minutes
·         Full Stretch (15 – 20 minutes)
·         5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
·         Ab / Core Set
-          50 Hollow Body Rocks
-          50 Oblique Bridges (25 Left, 25 Right)
-          40 lemon-squeezer / V-ups
-          40 Arch Body Rocks
-          30 T.A. leg lifts
-          30 hand slider sit-ups to V-lifts (hands on floor by knees)
-          20 seconds arch body swimmers
-          20 seconds hollow body scissors
·         1 min Handstand (face wall), 50 shoulder touches, 1 min Handstand (back to wall)

Day 8: Rest

Day 9
·         Run or Jump Rope 5 minutes
·         Full Stretch (15 – 20 minutes)
·         5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
·         Push-up / Leg Set
-          60 seconds high knees
-          30 push-ups (elbows in)
-          20 Mary Poppins jumps
-          30 push-ups (elbows out)
-          20 split-squat jumps (mountain climbers)
-          25 pseudo-planche push-ups
-          20 squat jumps
-          15 dive-bomber push-ups
-          20 long jumps (feet together)
-          15 Hindu push-ups
-          60 seconds high knees

Day 10
·         Run or Jump Rope 5 minutes
·         Full Stretch (15 – 20 minutes)
·         5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
·         Ab / Core Set
-          50 Hollow Body Rocks
-          50 Oblique Bridges (25 Left, 25 Right)
-          40 lemon-squeezer / V-ups
-          40 Arch Body Rocks
-          30 T.A. leg lifts
-          30 hand slider sit-ups to V-lifts (hands on floor by knees)
-          20 seconds arch body swimmers
-          20 seconds hollow body scissors
·         10 pull-ups, 10 chin-ups, 20 leg lifts

Day 11
·         Run or Jump Rope 10 minutes
·         Full Stretch (15 – 20 minutes)
·         10 Tick-Tocks, Left & Right; 10 Front Limbers & 10 Back Limbers (stalder down)
·         25 Stalder Presses


Eat well, have fun, and get fit!

Tuesday, June 21, 2011