BLACK KNIGHTS STRENGTH and CONDITIONING PROGRAM: September 2016

Friday, September 30, 2016

Girl's Soccer w Coach Buckett 3:30 Today

BIG GUNS FRIDAY (MORNING)!

So, it's Friday - I can sleep in and get to SHS just as the bell rings or I can get to school while its still dark and get after it!

I have a half an hour before school and I get as much done as I can:

3 rounds of 45 second Med. Ball Slams/Box Jumps to warm up.

Rack Pull and Hold 3 sets of 315 for 7-10 with 30 second hold - No Wraps, double Over grip.
1 Set of 405 for as many as I can - double over grip - finish to 10 over/Under Hold as long as I can.

Alternating Power Dumbell Curls: 3 Sets of 75 lbs for 5 in each hand.
1 Set of 55 lb to failure.

Still recovering from the neck surgery but that's an eye-opener.

Then I have 10 minutes to clean up and get to class. Pumped up and READY to GO!

In less than a half an hour.... at 6:30 am, my 47-year-old self was moving Iron, you were sleeping (probably). YOU have to decide to be a teenager or a Monster, a Coach/Teacher or an INSPIRATION.
I'm not saying you have to do what I do, but opting away from leisure and sloth leads to a more exciting life and more fulfilled human being. In my humble opinion.

Like the commercial says: It's what we do in the dark, or when no one is watching that makes us... well, you fill in the blank.

Okay, Let's GO!
--Coach Cap

Freshman Football 2:30 Today

Freshman Football 2:30 Today in the Weightroom unless you hear otherwise. (If I am not in the weigthroom by 2:20 go outside!

Lax Madness Yesterday in the YARD! 9/29

14 Experts Sound Off

NEW

Tags:

For Women

Dr. Sarah Ellis Duvall – Physical Therapist

Understand the goal of every exercise you're doing.

Ask yourself, "What am I working? Where should I be feeling this?" Not only will working the right muscle groups make you stronger faster, it'll help prevent injury.

Let's say a woman wants to do more pull-ups and build back strength. When she performs the exercise, she feels it in her arms and shoulders instead of her back. She's using the wrong muscles, meaning she won't reach her goal with that exercise and risks injury.

In short, focus on where you're supposed to feel the exercise and make sure you feel it working in the right place... (CLICK HERE FOR ENTIRE ARTICLE<<<<<)

Powering through a tough workout is hard; breathing is easy. And good news: if you focus a little, the second can help you get through the first (and even improve your performance).

But many exercise modalities come with their own rules and recommendations for how to breathe correctly—from noisy nose inhales in yoga to holding in a big belly breath during weight training.

So we asked experts in fitness specialties from boxing and rowing to Pilates and more for their guidelines on how to use your breath effectively while you sweat.

(CLICK HERE FOR ENTIRE ARTICLE<<<<<)

'BASIC' Article on breathing. more in-depth articles on older posts. Just know that is the most important thing next to showing up in the long run. LEARN to Breathe and 'BRACE'!