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ALL
Season work-out by Oscar Peyton
Here's a list of the exercises I do to prepare for competition year round.
Remember, If you have a specific weakness, you must find the appropriate
exercise (s) to strengthen that muscle group. Recurring injuries in a certain
area indicates muscle weaknesses in that area or an opposing area.
Basic Strength Exercises
Reps
Frequency
1. push-ups 30 - 100
Daily
2. sit-ups
30 - 100
Daily
3. squats (body weight) 50
- 100
Daily
4. Lunges (body weight) 20 L &
20 R
Daily
5. heel-ups
100 - 200
Daily
6. Stretch
Twice
Daily
Speed Training Exercises
Reps
Frequency
1. high knees
3 x 50 meters
5 days/wk
2. rat-a-tats
3 x 50 meters
5 days/wk
3. 400 meters
3 x 80% of max 3
days/wk
4. 200 meters
3 x 85% of max 3
days/wk
5. 100 meters
4 x 90% of max 3
days/wk
6. jog 2-3 miles 1 day/wk
7. hill or stair runs
10 x 50 meters @ 90% 1 day/wk
Make sure you jog 800 to 1600 meters before Speed Training.
Every other day, I do leg curls. Put on 5 lb. ankle weights and lie on bed on
your stomach with feet hanging out just past the knees. Raise legs from the knee
to the butt and back down (1 rep). Do 50 - 200 reps.
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