STS 9-5-08

"A good hockey player plays where the puck is. A great hockey players plays where the puck is going to be" - The Great One

Noteworthy links

- Cool breakdown on bounding. You can really see how maximum impact it is and how well bounding improves both running & jumping simultaneously.

- Wooden's pyramid. Again. Because I can never look at it enough. The HBO documentary on his dynasty is truly amazing. Some of the best examples of Flow in sports ever.

- Bolt's NFLability

- More on Bolt, still flying fast. But not at the speed limit just yet.

- Great article on muscle balance with pretty informative ratios broken down by muscle groups.

- Decent article on lifting for beginners. Lots of good info with a bit of fluff thrown in. There's also 2 really good photos of cable punches. Instead of just flat-footed like photos think about being able to explode into the different footwork positions (when your form is good enough to allow you to progress) You want rotational strength? then do cable punches. Want to train your entire upperbody & core in 1 move? then do cable punches.

- MJ's old workout program

Workout:

Movement Prep:

Shot some hoops for 15 minutes

Med-ball

Trained with a partner today and did all 1 armed throws n' catches. Focus was on generating torque & rotational ability, catching everything while centered, and always moving explosively. Lots of throws, squat to throws, twisting throws, and 2-touch throws (catch with left hand immediately transfer to right and explode out, repeat opposite arm)

Cables/Plyos

Mixed in cable punches, squat-to-punch, with lateral shuffles for 40 seconds with mini-bands above knee. 4 sets moving from punches to shuffles, resting 30 seconds, then repeat.

Metabolic Circuit

My legs were still pretty rocked from Labor Day to go heavy so we set up a full-body circuit instead. We were working out at an MMA studio so we had access to a heavybag and lots of open space, which was awesome.

Round1 (1 min each, no rest till finish)
Heavybag: power punches (1 min)
Kettlebell swings (1 min)
Jump rope (1 min)

Rest 1 min

Round 2 (1 min each, no rest till finish)
Heavybag: speed punches
Hang snatches
Jump rope

Rest 1 min

Round 3 (same as before)
Heavybag: switch-kicks
OH squats
Decline sit-ups

Rest 1 min

Round 4 (same as before)
Heavybag: speed combos
backwards walking split-squats
Jump-rope

Round 5:
Heavybag: switch-kicks
kettlebell swings
GHD's

Finished with 3 rounds of plyometric arms swings (30 seconds on: 30 seconds rest)

This week:
Monday: Recovery
Tuesday: Yoga (am) pickup basketball 1/2 court (pm)
Wednesday: Workout above
Thursday: field workout w/acceleration & deceleration emphasis
Friday: Weights
Saturday: pickup basketball & beach volleyball. Endless summer out here. :)
Sunday: More beach.

Stay Frosty,
#40