Thermopylae Games Events

This March 15, Valley Creek will be hosting the first Thermopylae Games.  This challenge will consist of 5 events where athletes, from grade 4-9, will compete to set their personal best at each station in a two minute time frame.  As they progress through the challenges they will track their score to add to their schools total.  This total will be added together to form an aggregate score and rank the teams.  The true nature of the games is to give athletes a training goal while fostering healthy competition and having student athletes work together in preparation for the Thermopylae Obstacle Course Race in June.

Events:
Push Up
- the push up must be completed with a straight body line, arms locked out at the beginning and lowered to a 90 degree angle at the bottom of the movement.  When the athlete returns to the locked out position a rep is recorded.

Full Sit Up
- the sit up begins with a normal sit up position, the student curls forward and up until their chest is at their knees and elbows are in line with, or past, the knees.  When the student returns their shoulder blades to the floor, a rep is recorded.

Bench Step Up
- both feet start on the floor with the athlete facing the bench.  The athlete then steps both feet up onto the bench in a standing position and then steps both feet back down to the floor.  When both feet have returned to the floor a rep is recorded.

Burpee
- the athlete starts in a standing position and jumps so that both feet leave the ground.  The athlete lands and then drops into a plank position while lowering their chest to the floor.  They push back up and bring their feet into a crouch position and return to standing.  Once the athlete is standing again a rep is recorded.

Bench Dip
- the athlete starts in a straight body line supported by their arms with their torso close to the bench and their fingers pointed in the direction of their feet.  They then lower themselves down, performing a hip hinge while their elbows bend to 90 degrees.  Once the athlete reaches 90 degrees and returns to a locked out position, while maintaining straight legs throughout, a rep is recorded.

Reminder (Two a Week Training is Back!!!)

A reminder that we are back to two training days a week with the conclusion of the basketball season.  Thank you to all Thermopylae athletes for their patience and all Basketball athletes for their hard work this season!!

High - Low - Core - Run - Wednesday, February 24

High-Low-Core-Run

Bicep Curl x 15
Squat x 15
Curl Up x 15

Run

Shoulder Press x 15
Bench Step Up x 15
Flutter Kick x 30

Run

Bench Dip x 15
Calf Raise x 15
Sit Up x 15

Run

One Arm Row x 15/s
Lunge x 15/s
Plank Shoulder Touches x 15/s

Run

* Run is out the stage door, up the far back stairs, across the top hall, walk down the entrance stairs and back into the stage
**Repeat for three rounds

Friday Training Session - February 26

HIIT Program - Each exercise group pair followed by a run (approx. 200m).
Two Rounds, Basic.
Three Rounds, Challenge. 
Four Rounds, Advanced.

Mountain Climbers x 60
Bench Dips x 20
Run
Jumping Jacks x 30
Push Ups x 15
Run
In/Out Squats x 15
Shoulder Push Ups x 10
Run
Seal Jacks x 30
Thrusters x 15
Run
Burpees x 10
Bench Step Ups with Knee Thrusts x 10/s
Run

Wednesday Training Session - February 24

Wednesday Training Session

Free Weight Program - Each exercise group pair followed by a school run (approx. 200 meters).
Two Rounds, Basic.
Three Rounds, Challenge. 
Four Rounds, Advanced.

Plank Row with Push Up x 10/s
Thruster x 10
Run
Bicep Curl x 10
Sumo Squat x 10
Run
Shoulder Press x 10
Lateral Raise x 10
Run
Tricep Kickback x 10
Burpee x 10
Run

Monday, Tuesday and Wednesday Fitness Days - Bootcamp Cards

Complete the cards and sign off each time that an exercise is completed.  It is a competition, so it will be timed.

Group: __________________________

Exercise	Sign
50 Single Leg Good Mornings Per Side or 100 Combined
100 Band Rows Each (Squat Position, squeeze shoulder blades)
Walking lunges - Gym Length and Back Combined
Plank to Pyramid Walks – Gym Length and Back Combined
50 Combined Sand Bag Sit Ups
100 Rotations Each Skipping
Lines – Gym Length and Back 2 times
Medicine Ball Throws 50 Each or 100 Combined
Turkish Get Ups – 20 Per side, Each
Band Bicep Curls – 50 Each
50 Plank High Fives
Wheel Barrows – Across Gym with One Partner then Switch Back

HIIT Training - Wednesday, February 3

HIIT "THE BEAR"
- this program was an absolute monster.  What a lot of fun and what a huge turnout with our largest training group yet.

Staircase Squat Jumps x 10
Wobble Board Mountain Climbers x 10
Run
Core V Sits x 20
Box Plyo Jumps x 10
Run
Hanging Leg Raises x 30
Bar Dips x 10
Run
Thrusters with Weight x 10
Decline Push Ups x 10
Run
War Machines x 10
Crunches x 20
Run

Each "RUN" section is a run up two flights of stairs, across the breadth of the school (50 meters), down two flights of stairs, then another run across the school (50 meters).

Complete three (3) rounds.