Monday 28 March 2016
Tuesday 22 March 2016
Spring Breaker #1
Full Body - No Weight Program (Day one of four)
Jumping Jacks x 20
Push Ups x 10
Run (either run in place for a 30 count or run around your house)
Mountain Climber x 30
Bench Dip x 30
Run (as above)
Squat x 20
Seal Jacks x 20
Run (as above)
War Machine x5
3 Rounds
Reminders: a Seal Jack is a jumping jack with the hands finishing in front of the body rather than above the head. A War Machine is a burpee with an added full push up, a plank jack (plank position jumping jack) and then you jump directly to your feet.
Jumping Jacks x 20
Push Ups x 10
Run (either run in place for a 30 count or run around your house)
Mountain Climber x 30
Bench Dip x 30
Run (as above)
Squat x 20
Seal Jacks x 20
Run (as above)
War Machine x5
3 Rounds
Reminders: a Seal Jack is a jumping jack with the hands finishing in front of the body rather than above the head. A War Machine is a burpee with an added full push up, a plank jack (plank position jumping jack) and then you jump directly to your feet.
Thermopylae Games #2
Thermopylae Games #2 - Hosted at Arbour Lake School
Exercises:
Plank Jack
Star Jump
Core Rounds
Squat
Skipping (single or double under)
Details and explanations to follow!
Exercises:
Plank Jack
Details and explanations to follow!
Monday 14 March 2016
Thermopylae Games - TOMORROW!!
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.
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.
- 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.
- 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.
- 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.
- 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.
Sunday 13 March 2016
Thermopylae Games #1 - VC
In two days time the first school based fitness competition will begin. It will consist of five events that will rotate with every competition. In the first competition, all athletes know the activities and have trained for them. In the second competition, then will know three of the five events. In the final competition, before the Thermopylae OCR, they will not know any of the events and will have to overcome and adapt.
Stay tuned for the competition photos and the team updates.
Stay tuned for the competition photos and the team updates.
Tuesday 8 March 2016
Circuit Training - Wednesday, March 9
200m Run
Decline Push Up x 20
Bench Squats x 20
200m Run
Full Sit Up x 20
Ball Push Up x 20
200m Run
Plank Jacks x 40
Bench Press Up x 10
200m Run
Walking Lunge x 100m
Flutter Kicks x 200 (100 per side)
200m Run
Dive Bomber Push Ups x 20
Rolling Thrusters x 30
Complete for 1-2 Rounds (Basic), 3 Rounds (Good), 4 Rounds (Advanced)!!
HIIT Workout - Monday, March 7
Plyometric Jumps x18
Stage Get Ups x 10
Run 200m
Farmer Carry (40lbs) x 100m
Band Rows x 40
Hanging Leg Raise x 10
Band Tows x 100m
Run 200m
Thrusters with weight x 20
In/Out Squats x 20/s
Run 200m
Decline Push Up x 20
Bench Dip x 20
Complete for 3-4 rounds.
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