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Thurs 06/11/08 – GPP

Today’s session was designed to improve your GPP (General Physical Prepardness). Benefits of this type of training include

(1) Inceased Work Capacity (abiity to work longer at at a higher intensity)

(2) Explosive Power

(3) Muscular Endurance

We completed the following circuit back to back with no rest. We then rested for 45-60 secs between cricuits before completing the routine again a total of 5 times.

The exercises consisted of the following;

1) Burpees x 30 secs

2) Jumping Jacks x 30 secs

3) Split-Jumps x 30 secs

4) Jumping Jacks x 30 secs

5) Mountain Climbers x 30 secs

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Thurs 23/10/08

Today’s session focused upon muscular endurance and explosive power. We completed a host of exercises back to back as fast as you could possible with little if no rest in between sets. The following exercises/workout is ideal for sport(s) particularly those that involve alot of jumping, dodging and changing direction (i.e. volleyball, rugby, football).

Some of the exercises we used are listed below;

(1) Plyometric Push-ups (hands come off ground)

(2) Burpees

(3) One Arm Dumbbell Snatches (Diagram below illustrates this exercise but with a kettlebell)

(4) Dumbbell Swings

(5) Dumbbell Clean and Press

(6) Jump Squats

(7) Sprinter Sit-ups

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Thurs 02/10/08

Today’s session (30mins) focused on ‘conditioning’ using a circuit. You worked at each station for 45 seconds before a short break then moving onto the next exercise. There were 10 stations (or exercises) in the circuit. Exact exercises were as follows…

Full-Body Warm-Up: Inc. light jog, push-ups, burpees, Lunge variations etc. Dynamic stretching

Circuit

(1) Speed and Agility – Zig Zag Cone Drill

(2) Horizontal Pulling – Inverted Rows

(3) Vertical Pulling – Rope Pulls or Rope Hang

(4) Horizontal Pushing – Push-Ups

(5) Speed and Agility – Shuttle Runs

(6) Vertical Pushing – Standing Shoulder Press

(7) Core – Sprinter Sit-Ups

(8) Explosive Power (Upper Body) – Medicine Ball Throw

Went done to everyone who attended as this proved to be a tough session.

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Tues 30/09/08

Today’s session (30mins) was based upon ’strength training’ using both bodyweight and dumbbells as resistance. It went as follows…

Full-Body Warm-Up: Inc. light jog, push-ups, burpees, Lunge variations etc. Dynamic stretching.

A: Horizontal Pushing Exercise

Push-Ups

B: Horizontal Pulling Exercise

Inverted Rows

C: Single Leg (Unilateral) Movement

Regular Lunges

Reverse Lunges

D: Vertical Pushing (Shoulders) Exercise

Arnie Press

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