TABLE OF CONTENTS
Age Push-Ups Sit-ups 1.5 Mile Run
Male
24-Under 55 66 11.30
25-29 51 62 12.15
30-34 48 59 13.00
35-39 44 55 13.23 40-44 41 51 13.45 45-49 37 47 14.08
50-54 34 44 14.30 55-59 32 40 15.14 60-Above 23 26 16.07
Female
24-Under 28 66 13.45
25-29 26 62 14.30
30-34 24 59 15.15
35-39 22 55 15.30 40-44 20 51 15.45 45-49 18 47 15.53
50-54 16 44 16.00 55-Above 6 40 16.58
If you managed 5 or less pushups in the test, follow column 1.
If you completed between 6 and 10 pushups, column 2 is for you.
Between 11 and 20 consecutive pushups? Impressive! Column 3 is what you're looking for.
More than 20 pushups? I would suggest starting the program on Week 3. Choose either Column 2 or 3 based on the number of pushups you managed in your initial test.
For example: let's say you managed 8 pushups. Looking at the second column, Day 1 begins with Set 1 (6 pushups), a rest period of 60 seconds, before moving on to Set 2 (6 pushups). Rest for 60 seconds and continue with Set 3 (4 pushups) and Set 4 (4 pushups), before finishing with Set 5 and as many consecutive pushups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end.
Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.
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DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 2 6 10
SET 2 3 6 12
SET 3 2 4 7
SET 4 2 4 7
SET 5 3+ 5+ 9+
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 3 6 10
SET 2 4 8 12
SET 3 2 6 8
SET 4 3 6 8
SET 5 4+ 7+ 12+
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 4 8 11
SET 2 5 10 15
SET 3 4 7 9
SET 4 4 7 9
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DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5 5+ 10+ 13+
WEEK 2:
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 4 9 14
SET 2 6 11 14
SET 3 4 8 10
SET 4 4 8 10
SET 5 6+ 11+ 15+
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 5 10 14
SET 2 6 12 16
SET 3 4 9 12
SET 4 4 9 12
SET 5 7+ 13+ 17+
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DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 5 12 16
SET 2 7 13 17
SET 3 5 10 14
SET 4 5 10 14
SET 5 8+ 15+ 20+
WEEK 3:
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 10 12 14
SET 2 12 17 18
SET 3 7 13 14
SET 4 7 13 14
SET 5 9+ 17+ 20+
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 10 14 20
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DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 2 12 19 25
SET 3 8 14 15
SET 4 8 14 15
SET 5 12+ 19+ 25+
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 11 16 22
SET 2 13 21 30
SET 3 9 15 20
SET 4 9 15 20
SET 5 13+ 21+ 28+ WEEK 4:
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 12 18 21
SET 2 14 22 25
SET 3 11 16 21
SET 4 10 16 21
SET 5 16+ 25+ 32+
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DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 14 20 25
SET 2 16 25 29
SET 3 12 20 25
SET 4 12 20 25
SET 5 18+ 28+ 36+
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 16 23 29
SET 2 18 28 33
SET 3 13 23 29
SET 4 13 23 29
SET 5 20+ 33+ 40+
WEEK 5:
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 17 28 36
SET 2 19 35 40
SET 3 15 25 30
SET 4 15 22 24
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DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 5 20+ 35+ 40+
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 10 18 19
SET 2 10 18 19
SET 3 13 20 22
SET 4 13 20 22
SET 5 10 14 18
SET 6 10 14 18
SET 7 9 16 22
SET 8 25+ 40+ 45+
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 13 18 20
SET 2 13 18 20
SET 3 15 20 24
SET 4 15 20 24
SET 5 12 17 20
SET 6 12 17 20
SET 7 10 20 22
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DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 8 30+ 45+ 50
WEEK 6:
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 25 40 45
SET 2 30 50 55
SET 3 20 25 35
SET 4 15 25 30
SET 5 40+ 50+ 55+
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 14 20 22
SET 2 14 20 22
SET 3 15 23 30
SET 4 15 23 30
SET 5 14 20 24
SET 6 14 20 24
SET 7 10 18 18
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DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 8 10 18 18
SET 9 44+ 53+ 58+
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 13 22 26
SET 2 13 22 26
SET 3 17 30 33
SET 4 17 30 33
SET 5 16 25 26
SET 6 16 25 26
SET 7 14 18 22
SET 8 14 18 22
SET 9 50+ 55+ 60+
*Source: http://hundredpushups.com/week1.html
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SIT-UPS
a. Sit-ups will be conducted with a partner on a level surface on a blanket, mat or other suitable padding. Shoes are optional.
b. Sit-ups are conducted as follows:
1. Participants will start by lying flat on back with knees bent, heels about 10 inches from buttocks. Arms will be folded across and touching chest with hands touching upper chest, shoulders, or upper arms.
2. Feet will be anchored to floor only by having a partner anchor with hands, knees, or sitting upon the feet of the participant.
3. Proctor will signal start for participants and call out 15-second time intervals until two minutes have elapsed.
4. Participants curl their body up, touching elbows to the bottom of thighs while keeping hands in contact with chest, shoulder, or upper arms.
5. After touching elbows to the bottom of thighs, participants lie back, touching the small of the back to the ground. Participants may touch shoulders without penalty.
6. Participants may rest in the down positon. There is no time limit to length of rest other than the time limit of the test itself.
c. Sit-ups are repeated correctly as many times as possible in 2 minutes. Proctors monitor participants for correct form and count number of correctly performed repetitions. Incorrectly performed sit-ups will not be counted. Results for event ended in less than two minutes will be the number of sit-ups properly completed at time of test termination.
d. Event is ended if participant:
1. Lowers legs
2. Raises feet off the ground or floor
3. Lifts buttocks off ground or floor
4. Fails to keep arms folded across and touching chest/shoulders/upper arms
5. Fails to keep hands in contact with chest/shoulders/upper arms.
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Sit-up Training Program
Initial Test:
To perform the test, simply execute as many good-form sit-ups as you can. Don't cut corners and please don't cheat the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your core strength gains!
If you managed 10 or less sit-ups in the test, follow column 1.
If you completed between 11 and 20 sit-ups, column 2 is for you.
Between 21 and 30 consecutive sit-ups? Impressive! Column 3 is what you're looking for.
More than 30 sit-ups? I would suggest starting the program on Week 3 in either the second or third column.
For example: let's say you managed 18 sit-ups. Looking at the second column, Day 1 begins with Set 1 (9 sit-ups), a rest period of 60 seconds, before moving on to Set 2 (9 situps). Rest for 60 seconds and continue with Set 3 (6 sit-ups) and Set 4 (6 sit-ups), before finishing with Set 5 and as many consecutive sit-ups as you can comfortably manage (at least 8, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but you'll probably experience some minor fatigue towards the end.
AGE UNDER 30 YEARS 30 - 39 YEARS 40 AND OVER RANK * number of sit-ups performed EXCELLENT over 76 over 71 over 62 VERY GOOD 59 76 52 71 47 61 12 | Page
Week 1
GOOD 50 58 46 51 37 46
AVERAGE 40 49 38 45 25 36
POOR 0 39 0 37 0 24
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
up to 10 sit-ups 11 20 sit-ups 21 30 sit-ups
SET 1 3 9 15
SET 2 4 9 18
SET 3 3 6 10
SET 4 3 6 10
SET 5 max (at least 5) max (at least 8) max (at least 14)
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 5 9 15
SET 2 6 12 18
SET 3 3 9 15
SET 4 5 9 15
SET 5 max (at least 6) max (at least 10) max (at least 18)
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DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 6 12 17
SET 2 7 15 22
SET 3 6 11 14
SET 4 6 11 14
SET 5 max (at least 8) max (at least 15) max (at least 20)
Week 2: * Follow same column as week one.
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
up to 10 sit-ups 11 20 sit-ups 21 30 sit-ups
SET 1 6 14 21
SET 2 9 17 21
SET 3 6 12 15
SET 4 6 12 15
SET 5 max (at least 9) max (at least 17) max (at least 22)
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 7 15 21
SET 2 9 18 24
SET 3 6 14 18
SET 4 6 14 18
SET 5 max (at least 11) max (at least 20) max (at least 26)
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SET
max (at
12) max (at least 23) max (at least 30)
Now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form sit-ups as you can comfortably manage. Make a note of how many sit-ups you complete, and move on to Week 3.
Week 3:
If you managed 21 30 sit-ups in the latest test, follow column 1.
If you completed between 31 & 40, column 2 is for you.
More than 40 consecutive sit-ups? Excellent! You'll be following column 3.
If you're struggling with the program, don't lose heart. Some people will still be doing less than 21 consecutive sit-ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level
max (at
25) max (at
DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 8 18 24 SET 2 12 20 25 SET 3 8 15 21 SET 4 8 15 21
5
least
DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) 21 30 sit-ups 31 40 sit-ups > 40 sit-ups SET 1 15 18 21 SET 2 18 25 27 SET 3 11 19 21 SET 4 11 19 21 SET 5 max (at least 14)
least
least 30) 15 | Page
Week 4:
DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 15 21 30
SET 2 18 28 38
SET 3 12 21 23
SET 4 12 21 23
SET 5 max (at least 18) max (at least 28) max (at least 38)
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 17 24 33
SET 2 20 32 42
SET 3 14 23 30
SET 4 14 23 30
SET 5 max (at least 20) max (at least 32) max (at least 45)
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
21 30 sit-ups 31 40 sit-ups > 40 sit-ups
SET 1 18 27 32
SET 2 21 33 38
SET 3 17 24 32
SET 4 15 24 32
SET 5 max (at least 24) max (at least 38) max (at least 48)
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DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 21 30 38
SET 2 24 38 45
SET 3 18 30 38
SET 4 18 30 38
SET 5 max (at least 27) max (at least 42) max (at least 54)
DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 24 35 45
SET 2 27 42 50
SET 3 20 35 45
SET 4 20 35 45
SET 5 max (at least 30) max (at least 50) max (at least 60)
Time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many sit-ups you complete, and move on to Week 5.
Week 5:
If you managed 41 50 sit-ups, follow column 1.
If you completed between 51 & 60, column 2 is for you.
More than 60 consecutive sit-ups? Great work! You'll be following column 3.
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
41 50 sit-ups 51 60 sit-ups > 60 sit-ups
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SET 1 26 42 54
SET 2 30 52 60
SET 3 23 38 45
SET 4 23 33 36
SET 5 max (at least 30) max (at least 52) max (at least 60)
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 15 27 30
SET 2 15 27 30
SET 3 20 30 36
SET 4 20 30 36
SET 5 15 21 27
SET 6 15 21 27
SET 7 15 24 33
SET 8 max (at least 38) max (at least 60) max (at least 70)
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 18 26 30
SET 2 18 26 30
SET 3 22 30 36
SET 4 22 30 36
SET 5 18 26 30
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SET 6 18 26 30
SET 7 15 30 40
SET 8 max (at least 45) max (at least 67) max (at least 75)
Time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 75 consecutive sit-ups, feel free to move on to Week 6. Couldn't quite manage 75? No problem, just repeat the week and you should be ready to go after another three workout days.
Week 6:
If you managed 75 90 sit-ups, follow column 1.
If you completed between 91 & 110, column 2 is for you.
More than 110 consecutive sit-ups? Tremendous! You'll be following column 3.
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
75 90 sit-ups 91 110 sit-ups > 110 sit-ups
SET 1 38 60 70
SET 2 45 75 85
SET 3 30 38 52
SET 4 22 35 45
SET 5 max (at least 60) max (at least 75) max (at least 85)
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 21 30 33
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SET 2 21 30 33
SET 3 23 35 45
SET 4 23 35 45
SET 5 21 30 36
SET 6 21 30 36
SET 7 15 27 32
SET 8 15 27 32
SET 9 max (at least 66) max (at least 80) max (at least 90)
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 20 33 39
SET 2 20 33 39
SET 3 26 45 50
SET 4 26 45 50
SET 5 24 34 39
SET 6 24 34 39
SET 7 21 27 33
SET 8 21 27 33
SET 9 max (at least 75) max (at least 90) max (at least 105)
*Source: http://www.twohundredsitups.com/test.html
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1.5 Mile Run
a. The run will be conducted on a track or outdoor course with a reasonably flat surface as designated by testing staff.
b. The 1.5 mile run on a track or outdoor course will be conducted as follows:
1. Participants will stand at the start line
2. Test proctor will signal start and call out time intervals until completion of the test at either the split of the event’s distance or per lap, depending on the course used.
3. Time is record with a stopwatch to the nearest second.
c. Event is ended if participant:
1. Stops running or walking other than to retie shoelace or remove foreign object from shoe.
2. Completes 1.5 miles
Standards Age Push-Ups Sit-ups 1.5 Mile Run Male 24-Under 55 66 11.30 25-29 51 62 12.15 30-34 48 59 13.00 35-39 44 55 13.23 40-44 41 51 13.45 45-49 37 47 14.08 50-54 34 44 14.30 55-59 32 40 15.14 21 | Page
1.5 Mile Training Program
OBJECT IS TO RUN AT GOAL PACE IN SMALL SEGMENTS, THEN RUN SLIGHTLY FASTER THAN GOAL PACE IN SMALL SEGMENTS
PERFORM INTERVAL TRAINING ON A STANDARD TRACK OR WHERE DISTANCE CAN BE ACCURATELY MEASURED
DO EACH WORKOUT TWO TIMES A WEEK
Determine goal time for 1.5 mile run: Divide by 6 to determine time per quarter mile: __(A)________
Week 1 Jog 10 minutes. Run 1/4 mile in (A) (goal pace), then walk or jog slowly for 3 minutes. Repeat for a total of 4 sets. Jog 10 minutes to cool down.
Week 2 - Jog 10 minutes. Run 1/4 mile in (A) (goal pace), then walk or jog slowly for 3 minutes. Repeat for a total of 5 sets. Jog 10 minutes to cool down.
Week 3 Jog 10 minutes. Run 1/4 mile in (A) (goal pace), then walk or jog slowly for 3 minutes. Repeat for a total of 6 sets. Jog 10 minutes to cool down.
Week 4 Jog 10 minutes. Run 1/4 mile in (A) (goal pace), then walk or jog slowly for 3 minutes. Repeat for a total of 7-8 sets. Jog 10 minutes to cool down.
SUBTRACT 5 SECONDS FROM (A): (B)
Week 5 - Jog 10 minutes. Run 1/4 mile in (B) then walk or jog slowly for 2 minutes. Repeat for a total of 7-8 sets. Jog 10 minutes to cool down.
Week 6 Jog 10 minutes. Run 1/4 mile in (B) then walk or jog slowly for 2 minutes. Repeat for a total of 7-8 sets. Jog 10 minutes to cool down.
SUBTRACT 5 SECONDS FROM (B): (C)
Week 7 Jog 10 minutes. Run 1/4 mile in (C) (goal pace), then walk or jog slowly for 2 minutes. Repeat for a total of 7-8 sets. Jog 10 minutes to cool down.
Week 8 - Jog 10 minutes. Run 1/4 mile in (C) (goal pace), then walk or jog slowly for 2 minutes. Repeat for a total of 7-8 sets. Jog 10 minutes to cool down.
60-Above 23 26 16.07 Female 24-Under 28 66 13.45 25-29 26 62 14.30 30-34 24 59 15.15 35-39 22 55 15.30 40-44 20 51 15.45 45-49 18 47 15.53 50-54 16 44 16.00 55-Above 6 40 16.58
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PRT Week 5 days from test do this workout: Jog 10-15 minutes for warm up. Run 1/4 mile in (C), then jog slowly for 1:45. Repeat for a total of 6 reps. Jog/Walk 10 minutes to cool down. Taper off the following days and do an easy 15 to 20 minute jog the day before the test.
Active Dynamic Warm-Up
It is extremely important to make sure you are properly warming up before any workout. This is not the time to be doing static stretching (i.e. holding a stretch for a period of time). Dynamic warms ups should take your joints through the range of motion that you will be doing in your workout.
Here is what you should do: First, thermoregulation. Thermoregulation is a general warm-up that gets your blood flowing to your muscles, which increases body temperature slightly. This helps prevent muscle strains. Thermoregulation exercises include: jogging, biking, walking, running in place, jumping jacks, elliptical, etc. Basically any exercise that is not overly exertional. You should do this for 3-5 minutes.
Once you have completed the general warm-up, now you can move to some dynamic stretching exercises. These are active exercises that take your muscles and joints through range of motion, activate muscles, and prepare your body for motion. This portion should last anywhere from 5-7 minutes (so that the entire warm-up is at least 10 minutes long).
Choose two to three exercises from each section and complete 2-3 sets of each.
General Mobility: exercises that moves joint through range of motion.
Arm Circles
Fire Hydrants
Sagittal Leg Swings
Frontal Leg Swings
Stationary Squats
Trunk Twist
Trunk Flexion/Extension
Trunk Circles
Lateral Side Bends
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Muscle Activation: exercises that target specific muscle groups to help the “fire” effectively during the workout.
Scorpions
Frankenstiens
Walking Leg Cradle Walking Quad Stretch Walking Lunge
Walking lunge Elbow to Instep Walking lunge with Twist
Walking Lunge with Lateral Side Bend Single Leg Balance
Dynamic Mobility: exercises that are dynamic in nature and require multi-joint/muscle coordination while stationary. Mountain Climbers Groiners Thrusts
Frog Thrust Thrust with a Jump Frog Thrust with a Jump Speed Skaters
Burpees Wideouts
Transit Mobility: exercises that require multi-joint/muscle coordination while moving forward/backward or laterally. Carioca
Carioca with Knee Drive Lateral Step Squat Lateral Lunge
Lateral Shuffle High Knee Skip (Height)
High Knee Skip (Distance) Lunge to High Knee Skip Build up Sprints
The distance for any exercise that requires movement forward, backward or laterally should be between 20-30 yards (except for the build-up sprints which can be slightly longer).
DO NOT cut the out the warm-up!! Injuries that happen in the gym (or during a workout) are typically the result of an improper warm up, or not warm up at all. If you
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are injured, you will not be able to work. Don’t put yourself in that situation because you didn’t feel like spending a few minutes to warming up.
Example warm up routine:
Easy jog for 3 minutes
Arm Circles 2 sets x 20 seconds (each direction)
Trunk Flexion/Extension 2 sets x 10 repitiions
Fire Hydrants 2 sets x 10 reps (each leg)
Frankenstiens 1 set x 20 yards
Walking Quad Stretch 1 set x 20 yards
Walking Lunge Elbow to Instep 1 set x 20 yards
Mountain Climbers 1 set x 20 reps (each leg)
Speed Skaters 1 set x 10 reps (each side)
Thrust with Jump 1 set x 10 reps
Carioca 1 set x 20 yards (each direction)
High Knee Skip (distance) 1 set x 30 yards
75% Build up Sprint 2 sets x 50 yards
*There should be minimal rest between exercises.
The above example should take no longer than 10 minutes. When performed properly it should make you begin to work up a sweat, and you should be ready to go (maybe a little winded, but you shouldn’t feel exhausted).
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Flexibility
Stretching is IMPORTANT!! The potential for injury is significantly increased when you are inflexible.
Flexibility training can, and should, be done every day! You only need 10 minutes per day to make a difference. The biggest issue with most individuals is that when they are done with their workout, they don’t feel like taking the time to sit down and stretch out. While it is ideal to do it right after your workout, it doesn’t necessarily need to be done then. You can stretch later, at home watching TV! Just make sure you do a warm-up first! NEVER try to stretch cold muscles! Always perform some sort of thermoregulation for 3-5 minutes first (jog in place, walk some stairs, jumping jacks, mountain climbers, etc).
Once you complete the thermoregulation, you can sit down and stretch. Make sure to hold each stretch for 30-60 seconds. Research shows that anything less the 30 seconds is not effective in improving flexibility (conversely anything of 60 seconds could be too much and harm you).
The following pages will give show you some stretches that will help improve your flexibility if done consistently.
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Upper Body Stretching Routine
Prone Abdominal Stretch:
Assume the top of a press up position and then allow your leg legs to lay flat on the ground. From here walk the hands back slowly towards the body until you feel a stretch through the abs. Keep the upper thighs/hips on the ground throughout.
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Kneeling Back Stretch:
Assume a four point crawl position. From here take the right hand and draw it under the body until the outside of the right elbow is touching your left hand/wrist. Now place the left hand on the top of the right and sit your bum down towards the feet until you feel a stretch through the right side and base of the back.
Repeat on the other side.
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Scapula/Delt Stretch (a):
Assume a standing position and draw the right arm across the body so it is horizontal, and place the left palm at the base of the elbow. Keep the right arm straight whilst retracting the left shoulder (pulling the right arm towards the chest) to increase the stretch. Keep the right palm facing behind the body throughout.
Repeat on the other side.
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Scapula/Delt Stretch (b):
Assume a standing position and draw the right arm across the body so it is horizontal, and place the left palm at the base of the elbow. Keep the right arm straight whilst retracting the left shoulder (pulling the right arm toward s the chest) to increase the stretch. Keep the right palm facing away from the body with the thumb down throughout the stretch.
Repeat on the other side.
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Seated Traps Stretch:
Sit in a wooden dining chair with the pelvis titled forwards enough to allow for good posture to be assumed. With the chest proud and shoulders held back slightly grip under the edge of the chair seat with your right hand, whilst keeping the arm straight (elbow extended). Now lean away from your right hand and tilt the head to the left until you feel a stretch through the neck/traps.
Repeat on the other side.
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Tricep (and Lat) Stretch:
Assume a standing position and extend your right arm directly upright- from here flex the elbow and try to touch your fingertips to the left rear deltoid muscle. Now grip the right elbow with your left hand and apply pressure by gently pulling the elbow across the rear of the body. Do this until you feel a stretch through the tricep and back muscles. You may lean the torso to the left to increase the stretch.
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Repeat on the other side.
Bicep Stretch:
Stand at a right angle to a wall/closed door. From here extend the right arm horizontally outwards from the shoulder and place your palm on the wall- fingertips pointing downwards. Attempt to get the hand flat against the wall whilst keeping the
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arm fully extended, but if a stretch is felt strongly before this do not enforce it as you may damage to elbow/bicep and wrist joint.
Repeat on the other side.
Forearm Stretch:
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Assume a standing position and extend both arms out in front of you in a horizontal plane. With your right palm facing away from the body, and fingertips pointing upwards, grip the fingers/top of the hand and apply pressure back towards the body. Try to keep the elbow straight and apply enough pressure to feel a stretch through the forearm.
Repeat on the other side.
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Shoulder Stretch:
Assume a standing position by an open doorway. Place the right arm on the door frame; keeping the upper arm horizontal to the ground and forearm (elbow to fingertips) flat on the door frame. Step through the door ensuring the chest stays pointing forwards as if you were walking through the door and straight on (don’t let the left shoulder start to round the door and point towards the right). You should feel a stretch through the upper chest and shoulders, and may turn away from the right shoulder to increase this.
Repeat on both sides.
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Chest Stretch:
Assume a standing position beside an open door. Place the base of your right hand on the door frame and step through the door, keeping the arm fully extended throughout. Turn your torso to the left to increase the stretch (and ensure the left shoulder does not turn towards the right).
Repeat on both sides.
*Source: http://www.ldnmuscle.com/upper-body-stretching-routine/
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