Warm-Up
Foam Roller, Dynamic Stretching, Plyometrics (jump squat/clap push-up)
Strength
2 Strength Exercises (1 free weight/1 bodyweight)
Focus on Barbell: Front Squat, Deadlift, Push-Press, Thrusters, Olympic Lifts
Focus on BW: Pistols, Weighted Pull-Ups/Dips, One-Arm Push-Ups, Handstand
Conditioning
Crossfit/kettlebell circuit/combat conditioning
Focus on Crossfit: Fran, Cindy, "Fights Gone Bad" WODs (Workout of the Day)
Focus on Kettlebell: Snatches, Farmers Walks, Clean & Jerk
Stability
3 Sets of 1 Core Exercise
Focus on Core: Plank, Side Plank, Bridge, Ab Roller, Hanging Leg Raise
Summary: This is my fall 2010 blueprint of fitness that does not include running, cycling, rowing, and swimming that I will be doing in addition to 3-4 personal PT workouts. I will be focusing on endurance but I will be including strength and stability to complement my conditioning sessions. Strength and stability will provide a strong foundation for endurance training as well as prevent injury.
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