50-40-30-20-10 Walking Lunges - holding weight plate overhead (each step equals 1 rep) Sit Ups Double Unders Weight Ranges for Lunges: Men 25-45# plate Women 10-35# plate Complete reps ... Continue Reading
Women’s Workout: Cycle 1, Week 2, Day 1
A1. 3 x Max Handstand hold in L position at the Wall A2. 3x 1 Minute of Hollow Rocks Alternate between A1 and A2 - no rest between efforts B. 3 Rounds for Time 15 Kettlebell Swings 15 ... Continue Reading
Women’s Workout: Cycle 1, Week 1, Day 3
A1. Kettlebell Waiters Walk 200m (alternating arms) A2. Pull Up Skill Work 6-8 reps using a box and/or band if needed for negative pull up skill work 4x rest as needed between ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 1, Day 4
Part 1: Overhead Squat 3-3-3-3-3 Practice your overhead squat. If you are comfortable with the technique, see what the heaviest is you can lift for three consecutive reps. Part 2: Jumping Rope 3 ... Continue Reading
Women’s Workout: Cycle 1, Week 1, Day 2
A. Take 5 minutes to practice kicking up into a handstand against the wall. Make sure you alternate between the right and left leg kicking up at least 10 times per side. B. For time: 12, 9, ... Continue Reading
Women’s Workout: Cycle 1, Week 1, Day 1
A1. 5x5 Strict Press A2. 5x5 Front Squat Work through each set of A1. and A2. resting 2-3 minutes between rounds B. AMRAP in 10 minutes 10 Air Squats 15 Sit Ups 20 Double ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 1, Day 3
As many rounds as possible, in 12 minutes: 5 Burpees 10 Sit Ups 15 Squat Post score to comments. ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 1, Day 2
For time: 200m run 250m row 400m run 500m row 800m run 1000m row 800m run 500m row 400m run 250m row 200m run Please post times to comments. ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 1, Day 1
3 Rounds For Time: 200m Farmer’s Walk 21 Toes-to-bar 15 Seated shoulder press 9 Renegade rows (2 count) Please post time to comments. ... Continue Reading
Ten Minutes of Stretching Potentiates Jump Performance
New research in Journal of Strength & Conditioning Research investigated possible potentiating variables of different types of conditioning with dynamic stretching techniques. Researchers examined 20 ... Continue Reading
The Potency of Kettlebells in Strength and Conditioning Programming
Kettlebells are often used in training by recreational athletes, elite athletes, and sports professionals. Strength and conditioning coaches train their athletes with kettlebells to increase muscular ... Continue Reading
