Post Season

May 2008 Core Conditioning Group Training

Here’s the Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up/Movement Prep (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Ab Roller
Swiss Ball Back Extension
Quadruped Ipsilateral
Draw In Unsupported March
Cable PNF Lift
Side Bridge (both)

Explosive / Balance Circuit (same sets/time)
DB Push Press
Forward/Reverse Mini Band Walk (Abduction)
Mini Hurdle Skip (forward/reverse)
Zig Zag Hop & Stick
Push Up Clap or Pivot Push Up
Bodyblade PNF w/SL Balance

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Strength/Agility Circuit
Bear Crawl/Crab Walk
Agility Ladder 2 Step Backward Run
Valslide Push Up
Fan Drill Cones
Split Squat & Cable Row
Clock Drill Cones

Perform exercises with perfect posture and landing technique prior to progressing to more difficult variations. If you can’t do it slow and controlled…you can’t do it fast and heavy! Simple as that.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

February Core Conditioning

Here is the February program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.
Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Leg Raise Flutter Kicks
DB Stability Squat (uneven load)
Side Bridge w/ Acceleration or Max Velocity Leg Action
Repeat above (other side)
Standing BB Russian Twist
Bicycle Crunch / Prone MB Passes

Explosive / Balance Circuit (same sets/time)
Single Leg Ipsilateral BodyBlade
Kettlebell Swings (we used DBs)
Squat Push Lateral
Single Leg Balance and MB Slams
Burpees
Jump Rope (vary pattern)

Agility / Lift Circuit (same sets/time)
Handstand Push Up
Partner MB Agility Tosses (one tosses while other squats)
Switch above role
Forward/Backward Walking Lunge (AC or MV Leg Action)
Shuffle 5 yards/Sprint 5 yds
Pull Ups or Alternating Lat Pulldown

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

January Core Conditioning

Here is the January program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:
Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Off Bench Obliques
Cable Squat w/no Rotation (arms at 90 flexion)
Cable Standing Y-T-W-L
Pikes
Prone Bridge w/Acceleration Punch
Supine Bridge w/Acceleration Punch
Explosive / Balance Circuit (same sets/time)
Shuttle Repeat Jumps
Cable Lift Half Kneel (Explosive)
Fast Squat Progression (1/4, 1/2, Full)
1/4 Turn Jump & Stick (or in Agility Ladder)
Mountain Climbers on Slide
MB Tramp Side Toss
Agility / Strength Circuit (same sets/time)
Cable Squat and Chest Press (Jammer)
Agility Ladder (Push/Recover or 90 degree Hops)
Swiss Ball Leg Curl to Hip Lift
Squat – Bicep Curl – Shoulder Press
Figure 8 Runs (or use roller chair)
MB Alternating Lateral Lunge (or on Bosu)
Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles
Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.
Enjoy!
Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Mini Circuit Program

Only have 20-30 minutes 2 – 3x/wk for exercise? This is the program to help you lose bodyfat and increase fitness.

Day One
Outline (Example Exercise)
1a. Combo Lift (Squat – Bi Curl – Shoulder Press)
b. Bridge (Prone Bridge w/ Y Reach)
c. Combo Lift (Cable Squat – Row)
d. Abdominal Crunch (Bicycle Crunch)
e. Balance (Single Leg Balance Eyes Closed)
*SMR or Cardio/Agility Interval (2 min Bear Crawl 10 yds – Crab Walk 10 yds – Run 10 yds)

2a. Combo Lift (Push Up – Row)
b. Bridge (Side Bridges w/Abduction)
c. Combo Lift (MB RDL – Dead Lift – Overhead Squat)
d. Abdominal (Standing BB Russian Twist)
e. Shoulder PreHab (Bodyblade Sagittal Plane 90˚ Abduction)
*SMR or Cardio/Agility Interval (SMR Latissimus Dorsi)

Day Two
Outline (Example Exercise)
1a. Combo Lift (SL RDL to Row)
b. Bridge (Supine Bridge Elbows on Bench)
c. Combo Lift (Cable Split Squat – Chest Press)
d. Core (Cable Lift)
e. Balance (Single Leg Balance Triangles)
*SMR or Cardio/Agility Interval (SMR ITBand)

2a. Combo Lift (Pull up – Hanging Ab)
b. Draw In (Dead Bugs)
c. Combo Lift (Double Leg Hip Lift – DB Chest Press)
d. Core (Cable Chop)
e. Power Lift (Push Press)
*SMR or Cardio/Agility Interval (60 second Jump Rope)

Exercises performed in succession (i.e. set of A, set of B, set of C, D, E, SMR/Cardio Agility…repeat). All exercises in each group performed with no time between.

Sets: 2-4
Reps: 6-10 (strength/power), 8-12 (general fitness, bodyfat decrease)
Frequency: 2-4 days/week (must alternate days)

Tri Set Program

Great Program to Lose Fat/Get in Better Shape

Day One
Program Outline (Example Exercise)
1a. Vertical Pull (Chin Up)
b. Squat Variation (BB Front Squat)
c. Prone Bridge (Double Arm/Leg)
*SMR or Cardio/Agility Interval (30 second each SMR ITBand)

2a. Vertical Push (Single Leg Standing Shoulder Press)
b. Hamstring Hip Variation (Roman Chair Hip Extension)
c. Supine Bridge (Double Leg/Shoulder Blades on Swiss Ball)
*SMR or Cardio/Agility Interval (60 second Jump Rope)

3a. Vertical Pull (Alternating Extended Lat Pulldown)
b. Squat Variation (BB Back Squat)
c. Side Bridge (Double Leg on floor)
*SMR or Cardio/Agility Interval (30 second each SMR Piriformis)

4a. Vertical Push (Handstand Push up)
b. Hamstring Bent Leg Variation (Double Leg Hip Lift)
c. Calf/Lower Leg (SL Calf Raise or Toe Raise)
*SMR or Cardio/Agility Interval (60 second Slide Board)

Day Two
1a. Horizontal Pull (Inverted Row)
b. Abdominal Crunch (Ab Roller)
c. Single Leg Squat Variation (Step Up)
*SMR or Cardio/Agility Interval (30 second each SMR Pectoralis Major)

2a. Horizontal Push (Foot Elevated Push Up)
b. Spinal Extension (Back Extension on Swiss Ball)
c. Hamstring Bent Leg Variation (Leg Curl to Hip Lift on Swiss Ball)
*SMR or Cardio/Agility Interval (60 Second Stair Stepper or Step Mill)

3a. Horizontal Pull (Standing BB Row)
b. Quadrupeds (Opposite Arm/Leg on floor)
c. Single Leg Squat Variation (Kettlebell Split Squat)
*SMR or Cardio/Agility Interval (30 second each SMR Lateral Gastrocnemius)

4a. Horizontal Push (DB Alternating Extended Bench on Swiss Ball)
b. YTWL (Prone on Floor)
c. Hamstring Hip Variation (RDL)
*SMR or Cardio/Agility Interval (60 second Rowing Machine)
Exercises performed in succession (i.e. set of A, set of B, set of C, SMR/Cardio Agility…repeat). All exercises in each group performed with no time between.

Exercises performed in succession (i.e. set of A, set of B, set of C, SMR/Cardio Agility…repeat). All exercises in each group performed with no time between.

Sets: 2-4
Reps: 6-10 (strength/power), 8-12 (general fitness, bodyfat loss)
Frequency: 2-4 days/week (must alternate days)

Core Conditioning November 2007

Here is the November program for the Core Performance group training class. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Side Bridge
Side Bridge (other side)
Cable PNF Lift (Kneeling first)
Quadruped Contralateral or Ipsilateral Reach
Draw In on Foam Roller w/Marches
Inchworms

Explosive / Balance Circuit (same sets/time)
Balance Board Squats (lateral wobble)
Mini Hurdle Acceleration Skips
1/4 Squat Balance Triangles on Ball of Foot
Single Leg 1/4 Turn Jump and Stick
Single 1/4 Squat Balance with Swiss Ball Pass
Broad Jump and Stick

Agility / Lift Circuit (same sets/time)
Push Up (one hand on slide board)
Lateral In-n-Outs Agility Ladder
Inverted Row
Star Drill in Cones
Bear Crawl and Crab Walk
Dumbbell Diagonal Lunge

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Post Season Workout

Many sports are currently in what is commonly referred to as the “Post Season.” With respects to training, this is a time for recovery, regeneration, and rehabilitation. If you are nursing injuries this is the time to get to work on healing and rehab. However, if you are not injured, your body is still in need of an altered/reduced volume program in order to “actively recover.” One other recommendation is that prior to the beginning of any Post Season program, it is wise to take at least 2-4 weeks off from any training. Many think this is counter-productive, but physiologically most athletes are able to cease training for this time frame and not encounter significant detraining effects. It is also vitally important to consider the long term training effect. One of the primary limiting factors for athletes as the years of competing and training progress is injury…and overuse injury specifically. Changing not only the load/sets/reps parameters but also considering the exercise selection in order to minimize mechanical breakdown is crucial in the periodization process.

Here is a great Post Season Workout for most traditional sports:
Dynamic Warm Up 5-10 minutes

Self Myofascial Release
5-10 minutes
Rotator Cuff, Latissimus Dorsi, Hip External Rotators, Adductors, Gastrocnemius, Peroneals, Pectoralis, TFL/ITB.

Resistance Training 30-40 minutes
Exercise | Sets | Recovery | Tempo | RM%
1a. Quadruped Opposites | 2-4 | 8e | X | 2-0-2 | 60%
b. Draw in with Marches | 2-4 | 8e | X | 2-0-2 | 60%
c. Bridges (prone/supine/sides) | 2-4 | 20-60se | X | N/A | N/A
d. Self Myofascial Release |2-4 | 30se

2a. Standing DB Shoulder Press | 2-4 | 11-13 | X | 2-0-2 | 70%
b. BB Bent Low Row (supinated) | 2-4 |11-13 | X | 2-0-2 | 65%
c. Leg Press (Narrow) | 2-4 | 11-13 | X | 2-0-2 | 75%
d. Self Myofascial Release | 2-4 | 30se

3a. DB Decline Bench Press | 2-4 | 11-13 | X | 2-1-2 | 65%
b. DB Bent High Row | 2-4 | 11-13 | X | 2-0-2 | 65%
c. Prone Leg Curl | 2-4 | 11-13 | X | 2-0-2 | 70%
d. Sidelying Hip Abductions | 2-4 | 11e | 45s | 2-0-2 | 70%

4a. Step Up | 2-4 | 11-13 | X | 2-0-2 | 70%
b. DB Zottman Curl | 2-4 | 11-13 | X | 2-0-2 | 70%
c. Cable Skull Crusher | 2-4 | 11-13 | X | 2-0-2 | 70%
d. Toe Raise/Heel Raise | 2-4 | 11-13 | 45s | 2-0-2 | 70%

5a. Reverse Hyper | 2-4 | 11-13 | X | 2-0-2 | 70%
b. Seated Russian Twist | 2-4 | 11-13 | X | 2-0-2 | 70%
c. Y-T-W’s | 2-4 | 5e | X | 2-0-2 | 60%
d. Internal/External Rotations (@30˚Abd) | 2-4 |11e | 45s | 2-0-2 | 60%

Static/Neuromuscular Stretching 10-15 minutes
Pectoralis, Latissumus Dorsi, Internal/External Rotator Cuff, Hamstring (straight and bent leg), Hip Flexors, Adductors, TFL/ITB, Gastrocnemius, Soleus, Quadriceps, Spinal Rotators, Piriformis.
*Always consult with a physician prior to the initiation of an exercise program.

Prevail Conditioning