Monday - Today's Work Out

Gentlemen -

My guess is that some of you have been waiting to the last minute to start training - probably been playing for one or two teams - getting in 2 or 3 matches a week, doing a little running and procrastinating with the real training - "I will loose 10 lbs during the first 2 weeks of training." Maybe yes, maybe no.... but you are responsible for your fitness level or lack there of. You had 2 sets of tools, the official summer conditioning guidelines issued by Rodrigo and Coach Baroso, and this blog. You also had my direct contact information. No excuses, you are responsible.

VO2 max protocol 7/28:

If you have a 24K bell use it for today's swings - if not use the 16 and perform 1 arm swings

24 K - 15 reps/15 sec rest, perform 10 sets for 150 reps
16K - 15 reps/15 secs rest, alternate right/left - perform 20 sets (15 each arm) for 300 reps

Important - sniff/brace at bottom - if you form is compromised or your back starts to hurt stop the exercise - refocus, and resume with proper form. If you cannot finish the work out in one attempt the take a break and come back to it. For one arm swings you must stay straight, the core training is realized by resisting the torsional pull of the swing. Stay tight!!

Not - This is in addition to any other training you do.

Capt