Posted by: Jim Wardle | September 12, 2012

Speed and Agility Day #1

Today you had choice of Bodypump with Ms Craig or Speed and Agility with me. Here is the session that I took my group through:

SPEED AND AGILITY DAY #1

1. Forward Back and Around – 2X going Left and 2X going Right

http://www.youtube.com/watch?v=sbS4czT0Gk8

2. Forward and Around – 2X going Left and 2X going Right (both forwards and facing one way)

http://www.youtube.com/watch?v=y8fQkz1JeC8

3. Lateral Shuffles – 2X

http://www.youtube.com/watch?v=_5ua26JAugg

Hops were each done over 6 Hurdles or 6 Mats

1. Double Leg Hurdle Hops – 2X

http://www.youtube.com/watch?v=z3WnaEkcR_g

2. Single Leg Hurdle Hops – 2X each Leg

http://www.youtube.com/watch?v=re0M7vc3yuU

3. Lateral Double Leg Hurdle Hops – 2X each Leg

http://www.youtube.com/watch?v=mlDB9P3KSrk&playnext=1&list=PL2B1819018A4F4E33

4. Backwards Double Leg Hurdle Hops – 1X

5. Ladder Basics

a. Fowards with 1 foot per square X2
b. Forwards with 2 feet per square 2X L and R
c. Backwards with 1 foot per square X2
d. Backwards with 2 feet per square 2X L and R
e. Hopscotch – Out In X2 and In Out X2

Finishing Burn:

10min of burpees with 6 burpees per minute.

http://www.youtube.com/watch?v=c_Dq_NCzj8M

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Posted by: Jim Wardle | September 11, 2012

Insanity

I have never left a video before but I can’t be at class this afternoon and you guys don’t know your way around the weight room yet so my first video day it is.

We are doing Insanity Cardio and Cardio Abs. I have heard it is very hard so have fun!

Posted by: Jim Wardle | September 10, 2012

Workout in the Park

Today we did a simple bodyweight workout that can be done anywhere. Another variation is to have a short run up a hill between each exercise.

30-60” of each with 30” rest – 1-2’ between sets

  1. Push ups – http://www.youtube.com/watch?v=Eh00_rniF8E 
  2. Squats – http://www.youtube.com/watch?v=zqj1qjIA6E0
  3. Gator Crawl – http://www.youtube.com/watch?v=HBx8X49NDWQ
  4. Tuck Jumps – http://www.youtube.com/watch?v=EOKfd7ZIFZI
  5. Pull Ups with a partner or on bars
  6. Lunges – http://www.youtube.com/watch?v=Z2n58m2i4jg
  7. Bear Crawl – http://www.youtube.com/watch?v=mgoqXPb8SME
  8. Burpies (be creative in your jumps) – http://www.youtube.com/watch?v=7MGljX4bbps
  9. Dips – http://www.youtube.com/watch?v=jox1rb5krQI
  10. Sissy Squats – http://www.youtube.com/watch?v=4V0Hu_aGueA
  11. Inch Worms – http://www.youtube.com/watch?v=yFJG4GW5JJk
  12. Jumping Skaters – http://www.youtube.com/watch?v=PVT1XeayMcE
  13. Wheel Barrows (Bottom) – http://www.youtube.com/watch?v=jqS0x5mQEm4
  14. Cross Lunges – http://www.youtube.com/watch?v=zu46YSTntRA
  15. Wheel Barrows (Top)
  16. Squares
  17. T Pushups – http://www.youtube.com/watch?v=-SgeUqvNzag
  18. Windshield Wipers – http://www.youtube.com/watch?v=XOGDImvQPfg
  19. Line Touches
  20. Frog Jumps – http://www.youtube.com/watch?v=ot_to1gZwjI
Posted by: Jim Wardle | September 7, 2012

Fitness Testing Day 2

Today we did all of the muscular endurance tests from our fitness testing tracking sheet.

1. Flexed Arm Hang to failure

2. Pushups in 1min

3. Plank until failure

4. Burpies in 2min

5. Wall Squat until failure

 

Posted by: Jim Wardle | September 6, 2012

Run Day #1

Today was just some more fitness testing but in the form of our 12min run. Hopefully this is something that you can improve on throughout the run program over the next 6 weeks of training.

Posted by: Jim Wardle | September 5, 2012

Fitness Testing Day 1

Today we began our testing by doing all of the speed power and agility testing.

1. Front Med Ball Heave

2. Vertical Jump Test

3. Standing Long Jump Test

4. 5,10,5 Drill: http://www.youtube.com/watch?v=yiD1lTI9ZXA

5. Illinois Drill: http://www.youtube.com/watch?v=o8YRnpy8Jl4

The tracking sheet is found here: Fitness Testing Tracking Sheet

Posted by: Jim Wardle | September 4, 2012

Welcome to PAF 4O1

Today was the first day of class. We looked at the first day handout found here:

PAF 401 First Day Handout Fall 2012

We also looked at learning some basic anatomy. That handout can be found here:

Fitness Muscle Chart

Remember that all handouts for this course including all training plans can be accessed on the course website at: ccvi-paf40.wikispaces.com

Posted by: Jim Wardle | January 9, 2012

Summatives

This will be my last post of the semester.

For the next 14 days we will be working on:

1. Our Final Fitness Testing (if not already done) – http://ccvi-paf40.wikispaces.com/Semester+Training+Plans (#1)

2. Parts 1 and 2 of our summative – http://ccvi-paf40.wikispaces.com/Summatives

3. And our Nutrition Assignment – http://ccvi-paf40.wikispaces.com/Nutrition

Most days the time will be yours. You may also workout if you wish. I have booked 5 days in the computer labs and on other days some of the laptops will be available for signout.

Good Luck and use your time wisely.

Posted by: Jim Wardle | December 23, 2011

Dec 23rd Workout – Finishing up for the Holidays

Today you need to do any of the fitness testing you have not completed yet and work on day 6 of your workouts.

Fitness Testing Tracking Sheets are found here (#1):

http://ccvi-paf40.wikispaces.com/Semester+Training+Plans

If you still do not have a workout your program for the week can be found here (#8):

http://ccvi-paf40.wikispaces.com/Semester+Training+Plans

Have a good 2 week holiday and stay fit.

Posted by: Jim Wardle | December 22, 2011

Dec 22nd Workout – Fitness Testing and your Workouts Day 5

Today you need to do another round of fitness testing and work on day 5 of your workouts.

Fitness Testing Tracking Sheets are found here (#1):

http://ccvi-paf40.wikispaces.com/Semester+Training+Plans

If you still do not have a workout your program for the week can be found here (#8):

http://ccvi-paf40.wikispaces.com/Semester+Training+Plans

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