Saturday, January 3, 2015

Day 3 - Plyometric Workouts

Honestly, I have a love/hate relationship here. They make you strong, but you're sore for a good way. I haven't done these at all this winter. Now that it is January, I'm adding a hint of intensity to my training plan. That includes this workout twice a week. I skipped a few that are just too hard to explain, but this is enough that you'll have trouble walking for a few days if you do them right.

I have a video of our speed skating team in Kansas doing these from a few years ago. Plus, who doesn't love a hardcore cover of a classic Beastie Boys song.

Edit: I forgot to mention that after each exercise you should hold a squat for 10 seconds. Do this before standing up and recovering. As soon as your complete the 10th rep, squat.

One foot swing through - Squat with your knees in a 90 degree position (like your sitting on an invisible toilet). Balance all your weight on your left foot. Without straightening your left leg at all, reach your right leg all the way back with your toe facing down, about an inch off the floor. Swing your right leg all the way through in front of the left leg. Your toe should be pointing up. Swing it back through. Do 10, then hold your squat for 10 seconds. Switch legs so that now you swing the left leg. Do 10, then hold your squat for 10 seconds. (I didn't get this one in the video, sorry)

Jump with hands high - Start from a squatting position (knees at 90 degrees). Jump up as high as you can. Raise your hands up, like you are trying to touch an imaginary basketball rim. Do 10 jumps, then hold a squat for 10 seconds. (1:40 - 1:47 in video)

Jump to the side jump high - 1:51 - 2:01 in video. Just watch the video. It's easier than me explaining it. (1:51 - 2:01 in video)

Statics - Get into your squatting position. Keeping your knees at 90 degrees, do little tiny jumps. Your feet should barely leave the ground. Do about 1 jump per second for 60 seconds. Your in the squatting positionfor the whole minute. (2:15 - 2:22 in video)

Jump and hold 5 sec - Start in a squat. Jump as high as you can, pulling your knees into your chest. When you hit the ground, hold for 5 seconds. Then jump again. Do 10 of these. (:30 - :48 in video)

Skating jacks - Start in a squatting position. Jump high with your knees to your chest. When you land, spread your feet apart like a jumping jack. As you are landing with your feet spread wide, go into a squatting position with wide feet. Jump up again and land with your feet together, in a squatting position. That's one rep. Do 10. (:50 - 1:05 in video)

Squats - Start standing up, squat to 90 degrees, stand back up. Do 20 of these.

1 leg squats - Balance on one leg with the other knee bent. Squat down until the bent knee hits thr top of your other shoe. Come back up. Do 10, then switch and do 10 on the other leg. (1:06 - 1:27 in video)

Lunges - There's a billion ways to do lunges. Pick one. Do 10 on each leg. (1:28 - 1:38 in video)

1 leg jumps - Balance on one leg. Squat down on that leg and explode up, pulling that knee into your chest. Do 10 on each leg. (2:05 - 2:15 in video)

Jump over line - Jump high with your knees pulled into your chest to the right, jumping over an imaginary rope. Jump back to the left the same way. That's one rep. Do 10. (2:23 - 2:48 in video)

Burpees - Jump with your knees high to your chest. Land and go into a pushup position. Do a pushup. Get back into the squat position. That's one rep. Do 10. (First 30 seconds of video)

3 circles step to side - 2:48 to 3:08 of video. Watch the video. It's easier than me explaining. 
The next few take some room -

Broad Jumps - Start with legs together and in a squat. Jump forward as far as you can. Land with your feet together. Jump forward  again. Do 10 of these. 

One legged broad jump - This is like the one foot swing through, but as you swing your leg through you jump as far as you can and land on one foot. It's all about getting the most distance you can on each jump, not speed. Do 10 on each foot. 

2 forward, one to the side - Take two broad jumps forward, then jump over an imaginary line to the left. Two more jumps forward and jump to the right. Do 5 of these. 

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