Qi Gong

It is cold and flu season. I  have done this every morning and have not gotten sick yet!


If you enjoyed our Tai Chi/ Qigong session you can do this routine whenever you have 5 minutes.


https://www.youtube.com/watch?v=i3noqRBgxWM


It is designed to open the lungs and relieve any muscular tightness around the lymph nodes of your immune system. Care for both and you will soon find getting sick will be a thing of  the past.


Remember to always bring your Qi into your Dan tien  and focus on the  breath.

Isometic V Isotonic Exercise

Which exercise do you do that are isotonic? Which exercises are isometric?


ISO-- Means Same


ISOTONIC EXERCISE:  The length of the muscle fibers lengthen and shorten during the exercise. The load does not change.


ISOMETRIC EXERCISE: The length of the muscle fibers does not change. In isometric exercise, one's body weight






The video below should help you determine the difference between ISOTONIC and ISOMETRIC.




https://www.youtube.com/watch?v=T3OiOJ6-x34

Medicine Ball training

The following link is to a blog posting on Medicine Ball exercises. We will be focusing on medicine ball exercises this week. 

http://greatist.com/fitness/25-must-try-medicine-ball-exercises

SCHEDULE: October 27-31

MONDAY: FULL BODY MEDICINE BALL CIRCUIT

TUESDAY: LEG MEDICINE BALL CIRCUIT

WEDNESDAY:CHEST AND BACK CIRCUIT

THURSDAY:SHOULDERS AND ARMS

FRIDAY:CORE

Here are some pictures of the exercises we will be doing.

THE ROCK AND ROLL UP

Reaching Romanian Dead Lifts

Push -ups

Ball Flys

FITNESS TESTING RECORD SHEET:

I will create a copy and place it on D2L for those who are missing it.

HIGHEST INTENSITY BODY WEIGHT TRAINING

-You won't be able to do this without PROGRESSION.  You are not expected to try this.
DON'T START HERE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! UNSAFE TO START WITHOUT  TRYING THE FIRST EXERCISE OF THE PREVIOUS POSTS
This is were progression may lead to someday.

HIGHEST INTENSITY BODY WEIGHT CHEST- TRAINING
MALTESE PLANCHE
SCORE of 12

 

HIGHEST INTENSITY BODY WEIGHT SHOULDER TRAINING
IRON CROSS
SCORE of 10

 

 

HIGHEST INTENSITY BODY WEIGHT -BICEPS TRAINING

ONE -ARM CHIN Up

SCORE OF 6.

 

 

 

HIGHEST INTENSITY BODY WEIGHT TRICEPS TRAINING

TIGER BEND

SCORE OF 6.

 

 

 

HIGHEST INTENSITY BODY WEIGHT BACK TRAINING

 

ONE ARM PULL-UP OVERHAND GRIP

 

9 points

 

HIGHEST INTENSITY BODY WEIGHT ABS TRAINING 

 

HUMAN FLAG

13 points

 

HIGHEST INTENSITY BODY WEIGHT LEGS TRAINING

 

PISTOL SQUAT

 

 

 

 10 points

BODY WEIGHT TRAINING

I had a request this period to post a Body Weight Training circuit.


Like all exercises the secret to body weight training is progression.

I found a perfect challenge for all of you to try.


Are you a Body-weight
Bodyweight Grasshopper: 0-13pts
Bodyweight Ambassador: 14-27pts
Bodyweight Warrior: 28-38pts
Bodyweight Jedi: 38-51 pts
Bodyweight Sensei: 51-67pts

The Body Weight Training Challenge http://ashotofadrenaline.net/body-weight-progression-guide/

The following is a link to a blog post that shows you how to progress from the  SIMPLEST Body Weight Exercise to the more COMPLEX Body Weight exercises.


Frequency:As often as you can. The beauty of Bodyweight training is that you generally need very little equipment

Intensity: The intensity depends on your own abilities. As you progress up the point-scale the intensity increases. Intensity may differ for different parts of your body. The body-weight exercises

Time:Each repetition should last for 30 seconds

Type: Body Weight Training


See me if you wish to try some of these exercises in class.
Calculate what you think you would score and share in the comment box below.

RUNNING SPECIFIC CIRCUIT

RUNNING SPECIFIC TRAINING USING A FOAM ROLLER
-SEE VIDEO POSTED IN THE LINK BELOW




http://www.runnersworld.com/injury-prevention-recovery/foam-rolling-strength?adbid=524364496039452673&adbpl=tw&adbpr=14882900&cid=socTP_20141021_34048507

How to Determine Training Type

How do you determine how much weight you lift? How many repettitions you complete for each set?

Below is a graph that shows you how to determine  your training zone for


1) Power
2) Bulk
3) Muscular Strength
AND
4) Muscular Endurance


FIRST YOU MUST CALCULATE YOUR 1 Repetition Maximum!!!!!!

See the link below for the class google docs to add your sport specific work-out routine.


https://docs.google.com/document/d/15DyusFlR1BvU9vWvJLn2zlz8mVKDxqLVPvYkWxq7DAw/edit

SPORT SPECIFIC TRAINING- RECORD SAMPLE SCHEDULE

ICE- HOCKEY


DAY ONE: SHOULDERS AND LEGS


1) Shoulder raises-15lbs (10 reps 3 sets)
2) Dumbell Squats on Balance board- 30lbs in each hand (10 reps 3 sets)-One legged squats on 2nd set
3)Shoulder press- 20lbs( 10 reps 3 sets)
4)Calve Raises- 30 lbs in each hand on platform( 10 reps 3 sets)
5)Trap lifts-45lbs in each hand( 10 reps 3 sets)
6)Leg abductors- 40lbs each leg(10 reps 3 sets)
7)Shoulder abduction-15 lbs each hand(10 reps 3 sets)
8)Vertical jumps- 20 medium height