“Life is the art of drawing sufficient conclusions from insufficient premises.”
Tuesday marked one full week since I’ve been in the gym. This is nothing that I planned, really, just something that has come about organically, kicked-off by a four-day stint of being out-of-town. Not that I’ve been inactive, mind you — far from it. I did some Tabata sprinting while down in San Antonio (oh to be back in dry heat!). Actually, the mini VaCa began with a mad dash (in very humid heat, thank you) from the RDU parking garage to gate 20-whatever in an ass-hat attempt at catching a (very nearly) missed flight. Dropped off Meesus TTP at curb-side check-in with all intentions of yours truly having to wrangle a later gig. As luck would have it though, Meesus TTP not only made the flight herself, but managed to get the two-seat emergency exit isle (best seats in the house, in my opinion) and plead my case long enough for me to complete the RDU steeple chase in what had to be record time. Good thing I was sporting my Nike Frees that morning. A bloody Mary on an empty stomach, by the way, is not a half bad post workout recovery drink 🙂 And thank you, Southwest Airlines, for not kicking-off the Raleigh to Nashville, early AM party, without me.
Anyway, being that the rains seem to have at least temporarily abated here in eastern NC — and with the days being still quite long — I was inspired to continue my streak of outdoor (and, after-work) workouts. Here were my two most recent :
Endurance for a Sprinter
Here’s an oldie but goodie drawn from my football days. Accomplishing this was seen as baseline conditioning for linebackers and DBs by the SWTSU coaching staff. Coming into camp without this base level of endurance would give reason to “ramp up” the camp’s difficulty; akin to pouring gasoline on an already blazing inferno. The premise here is simple enough: with a running clock set at 15 minutes, complete 15 100 yard sprints in less than 15 seconds each, beginning each sprint at the top of each new minute. So 15 seconds (or less) of sprinting, followed by 45 seconds (or more, depending on the sprint time) of rest, for 15 rounds. Piece of cake, huh? Yeah, try it some time. On Monday I did, and found that the ol’ coaching staff would’ve, to say the least, frowned on my performance; my later sprints having dipped into the 16, 17, and even 18 second range. I think that with some directed effort, though, I could once again master this little test. I followed this up with 15 pull-up bar muscle-up singles, each done as explosively as possible, and with a good minute or so rest between each while I watched the ECU Pirate football team run through their evening drills. Of course, since I hucked the fixie up to ECU to begin with, I then had to huck it back home again (if I wanted to eat); this time with a pair of rubbery legs.
A little of this, and a little of that…
Tuesday after work I headed back up to the ECU sporting complex. I had no real plan in mind, figuring I’d put something together once I got there. Here’s what I came up with:
- Weighted overhead lunge, 90 lbs x 1 “runway” (a “runway” being approximately 70 feet)
- Weighted explosive lunge, 45 lbs x 2 runways (apprx. 30 sec’s rest between trips)
- Reverse grip, pull-up bar muscle-ups x 2
- Elevated feet ring flyes x 8
- Weighted “Jacks”, 45 lbs x 10
4 full rounds
Yeah, so that was an ass-kicker sure enough. The explosive lunges were done with a 45 lb plate held at chest level (but not against the chest),attempting to get as much distance as possible with each lunge. For the weighted Jacks, I again used a 45 lb plate in an explosive “pull-through” motion (see the Craig Ballantyne clip below) leading into a vertical jump, attempting to attain max height with each jump.
You can do this move for distance (either forward or backward) as well, with the proper, overhead “catch” being a self-regulating factor. This is a nice, explosive hamstring movement. And it certainly didn’t make the follow-up lunges any easier 🙂