CONDITIONING FOR SPORT

Camp Workouts Week 2

WFA — Sun, 16 Jun 2013 19:12:08 +0000

SHS Football Players, below is a link to camp workouts week 2. Again we are keeping things tight so you can get in and out of the weight room after practice without eating up the full day. Whether you realize it or not, it’s also great in that we’re right on track with our fitness progression in preparation to hit the start of the season ready and running.

Compound sets and Super sets will keep us on track for that time, but we are still keying our June target lifts Front Squats and Temp Push Up variations. Next week we’ll be testing ourselves on these to track for future reference.

Get the June – 3 Workout Here

Strength Training During Camp

WFA — Mon, 10 Jun 2013 04:36:37 +0000

With school ending, graduation happening, and Spring camp starting… we’ll have some goofy access times available for the weight room. To make the best use of our time and stick with our hypertrophy focus for another week we’ll utilize compound sets and small circuits.

Get Your Workout Sheet Here

Chuck says Bring it on…

“Whatever luck I had, I made. I was never a natural athlete, but I paid my dues in sweat and concentration and took the time necessary to learn karate and become world champion.”Chuck Norris

Panther Spring Combine

WFA — Wed, 05 Jun 2013 05:02:15 +0000

We’ve been collecting base assessment numbers the past couple months and now we are going to finish it off with a mock Spring Combine to get the remainder of our assessment results prior to summer. It will help you see where you are today and have something to compare to come August.

Max Rep Bench Press – 135 lbs or 185 lbs (if you can’t do at least 3 with 185 use 135) What – warm up and then set bar to appropriate weight. Perform as many reps until failure. Report the number. *MUST, use spotter, keep feet and butt on the ground, not bounce the bar off the chest. When – Wed or Thur (your next upper body day)

Standing Broad Jump - What – from a two foot stance, without step, jump and land on both feet for max distance. When – Thursday

40 yard dash - What – run as fast as you can for 40 yards. Report When – Thursday at 2:30p on the main field

“L” or “3 Cone Drill” – What – run the appropriate agility pattern as fast as possible When – Thursday

Pro Agility - What – run the appropriate agility pattern as fast as possible When – Thursday These should be fun and will give you a look at where you are today so you can work the plan to move each of these forward to best prepare for the coming season.

Getting Bigger

WFA — Mon, 03 Jun 2013 06:20:15 +0000

We start the June Workout Program with some hypertrophy focused programming.For those who have stayed consistent throughout the Winter and Spring there is not much new in the way of exercises this week accept for the Rope Row and the Supported Row which are compound set together.

Rope Row is a simple horizontal recline while grasping the large diameter rope and pulling your hands to your chest. Maintain a solid bridge with the body and engage the shoulder blades with each repetition.
Supported Row has you seated facing the back rest of an incline bench set at about 30-45 degrees. Use dumbbells for resistance and drive the elbows back.

With hypertrophy training the weight is a bit lower so check the %1RM and the rest periods are shorter. Keep an eye on the clock.

Agility work will include ladders, speed/plyos, and change of direction work this week. Tuesday and Thursday at 2:30 on the main field. Cardio conditioning intervals are listed as well for Monday and Wednesday, and feel free to repeat from home on Sat or Sun.

There is a metabolic circuit as well for he weekend or you an still feel free to show up and join in on the Saturday FIT Launch Bootcamp held at the Centennial Trail Head parking lot at 8:30am

Remember that you get out what you put in and you have a team full of friends who are counting on you to do your part.

Very Cool NBA Video

WFA — Mon, 27 May 2013 18:39:15 +0000

Old School – New School – or Both???

The older crowd may appreciate this more than the younger. Watch it anyways and appreciate.

Football Camp Week for SHS

WFA — Mon, 27 May 2013 06:49:22 +0000

It’s pretty exciting to have our first major camp for the 2013 Panther Football Team finally arrive.So many new things going on with the program, that it’s going to feel good to get out and take the first steps in putting it all together. It won’t all be easy, but few things worth your dedication and extra effort are ‘easy’. Enjoy the challenges ahead.

Your workout program for this next week is designed to keep things quick and intense. Since most of the team will be participating in the camp, time will be tight for all… yes, you still have to do your homework.

Monday at 5pm we’ll have the weight room open prior to your helmet checkout!

Mornings will provide the best bet for most and you have 30 minutes after school before you need to head up to Glacier Peak… To help you keep the fires burning of all the good work over the Spring I want you to hit THREE intense Full Body Workouts this week.

Cover of a football program dated 1960.

Just Monday, Wednesday, and Friday will keep you going with this athletic performance program that will take less than 30 minutes.

Monday, we’ll also be finishing off the May target exercises with maximum weight in the Dead Lift and maximum repetitions in the Pull Up. Finding out where you are today in these and other exercises and movements is important so that you can target personal needs prior to season.

See you in the weight room AND at the football camp this week.

Firefighter Combat Challenge Everett Washington

WFA — Thu, 23 May 2013 00:18:42 +0000

Combat Challenge

In case you haven’t already heard, I’m excited to announce that the official Scott Firefighter Combat Challenge is coming to Everett on August 23^rd and 24^th, 2013. This is a national/international level tour that is coming to our own town. Pending final approval, the competition will be held on 14^th street on Everett’s beautiful waterfront, right across the parking lot from Scuttlebutt.

If you’re not familiar with the combat challenge, here’s a great 3-minute video from the Silverwood event in 2011:

http://www.youtube.com/watch?v=37s01PFd6kM

If anybody wants a semi-official practice run, the Canadians are putting on an event just across the border in Aldergrove, BC on Saturday… I’ll continue to add more info as we go along.

High School guys and gals wanting to see how your times stack up. Stay tuned as well as there may be open “kids” opportunity to participate and utilize the course.

SHS Performance Enhancement Program

WFA — Sun, 19 May 2013 18:02:11 +0000

Slawomir Orzel – a strength athlete from Poland at Dead Lift.

Three weeks into May and only a week away from camp and most now have several months of off season training behind them… and for many it shows! Nice work.

This weeks performance enhancement program continues to progress the Dead Lift and Pull Up variations. We’ll be working max weight and max repetitions next week in these lifts.

From our FIT Launch Snohomish studio to yours… Surprising to me was to find no large diameter rope in the SHS gym. It can be great for climbing, pulling, jumping, or in movement patterns (we’ll work on that)… But in the mean time I’ll be pulling the rope from our studio and using it for our pull up variations this next week. It will prove good benefits for you.

Download and print your program <>

Agilities will be held Tuesday and Thursday this week at 2:30p. Bring Your Cleats as well as running shoes and we’ll get some quick targeted work in to improve your explosiveness and foot speed. While these are not full conditioning they are an important piece you should not miss.

Oh, and by the way, the Lipke Boys are leading the way so far this month with the highest number of ‘checkouts’ from the weight room.

Firefighter Workout Update

WFA — Mon, 13 May 2013 15:15:06 +0000

Sgt. 1st Class Luis R. Laluz supervises Sgt. Joshua S. Moak during a workout in a gym at Al Asad Air Base, Iraq, May 4.

The workout program for Fire and Police occupational athletes has been updated for the next couple weeks. Again, this is in the form of the “Program Builder” brought to you by FIT Launch to provide you some flexibility in designing your specific program to meet your equipment and time constraints.

We will be placing a bit more emphasis on Strength and Power this cycle. To accomplish this we are introducing the concept of ‘Cluster Training’.

Clusters allow you to work with slightly heavier weights for a larger total volume. To perform exercises in clusters…

Warm up and set up for the exercise
Perform the first listed number of reps… rest 10-15 seconds
Perform the second listed number of reps… rest 10-15 seconds
Perform the 3rd, 4th, etc listed number of reps
The set is complete when all repetitions are complete… rest 90-120 seconds
Begin next set.

Only use the cluster set format for the first exercise from each category. Any additional exercises can be performed with 3-4 sets of 5 repetitions.

Enjoy this cycles workout program.

Deadlifts and Pull Ups Cont

WFA — Sun, 12 May 2013 20:55:50 +0000

Agility Border Collie (Photo credit: Cynthia Blue)

We continue May targeting new variations of the deadlift and pull up.

Agilities have introduced a few new agility patterns as well as ladder combinations. This week we will combine a few of each to create a short agility course. Slightly less concentration on movement perfection and instead we will take a stab at performing them at speed and with a bit of exhaustion… Bring shoes appropriate for speed and cutting on the turf. We’ll record times for the 3 cone drill as well.