Week 1 Review Hi Everyone, Training this week Monday 13th, Wednesday 15th, Friday 17th. Big week. Eat well and hydrate before training at school * Testing was completed for most participants (will get to everyone) for lower (back squats), upper(bench press) and total body strength (double kettlebell thrusters) or power clean for 16s + . Also 10m and 30m speed (acceleration) was electronically timed. Everyone did their best and pushed themselves to achieve some great results. It is about the individuals improvement, not compared to each other. * The 1st few sessions have been based on an introduction to core strength exercises, which will always form part of the sessions, technique for some body weight exercises and also kettlebell thrusters, front squats, dead lifts and high pulls. * The 10-13s have quickly adapted to the techniques required and will keep building their exercise repertoire over the next few weeks. They also completed their first multi exercise workout with an 10min continuous workout that included squats, push ups, sit ups and a 150m run. Was a bit of a shock to the system for a few of them but they will get better as their body adapts to this format. * A focus on building strength endurance will dominate workouts for next 3-5 weeks. High volume with low weight is building their strength to allow for more complex and higher intensity workouts down the track. * All the kids are training well and am pleased with their efforts and discipline for first few sessions. * The 14-15 years have been focusing on core strength, reviewing technique for the Power clean. All are training well. * The 10-15s were also exposed to Basic plyometric movements which are all based on improving speed and coordination. * All age groups have been communicated with about the importance of flexibility and mobility. I have, and will be will be covering more stretches and other activities that they can do to improve their mobility to get into the body position required to do perfect technique with their lifts. Also how poor mobility and flexibility will affect their ability to elongate their stride length which in turn effects speed. * The 16s + completed testing, went over mobility and flexibility and started their core or pillar strength workouts. These guys start a 10 week sub maximal strength program this week. The training shirts will be ordered this week and should be here in few weeks Any questions about anything please get in touch See you Monday
Posted on: Mon, 13 Oct 2014 02:05:59 +0000
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