TRAINER: The June Program

Courtney Walberg, RD, NASM-CPT | CW Nutrition for Body & Mind

The weather is heating up and you’re feeling the pressure to get “bathing suit ready.”  The June Trainer Column, full of explosive exercises, resistance and stability techniques can get you there.  Four weeks from now, you’ll be ready to hit the sand in killer form.

WARM UP: Make sure to warm up your muscles properly (at least 5 minutes) to prevent injury and allow for enhanced performance before each workout.

COOL DOWN: Perform foam rolling (self myofacial release stretching) and trigger point stretching to help improve mobility and speed recovery of muscles between workouts.

MONDAY: Treadmill Interval Run + Stability Training

Complete the following treadmill training plan

  • 5 minutes: Warm up 3.0 speed, incline 1.5%
  • 5 minutes: Walk/slow jog 3.5-4.5 speed, incline 1.5%
  • 1 minute: 5.0-5.5 walk/jog speed, incline 2.0%
  • 2 minutes: 4.0-5.0 walk/jog speed, incline 0% (recovery)
  • 1 minute: 5.5-6.5 jog/run speed, incline 2.0%
  • 2 minutes: 4.0-5.0 walk/jog speed, incline 1% (recovery)
  • 1 minute: 6.0-7.0 jog/run speed, incline 2%
  • 2 minutes: 5.0-6.0 jog/run speed, incline 0% (recovery)
  • 1 minute: walk or run as fast as you can (goal 9-10.0), incline 2%
  • 2 minutes: 4.0-5.0 walk/light jog speed, incline 1% (mild recovery)
  • 2 minutes: walk or run as fast as you can (goal 9-10.0), incline 0%
  • 5 minutes: 3.5-4.5 walk speed, incline 0% (recovery)

1. Exercise Ball Rollout:

Kneel on the floor behind a ball with your knees about hip-width apart. Place your forearms/elbows on top of the exercise ball, hands clasped to start. Contract your abs and roll the ball forward as far as possible without arching your back or hunching your shoulders. Hold for 3 counts, and then return to the starting position for 1 rep. Complete 2 sets, 15 reps each.

Add difficulty: Balance on the ball in a prone plank position with your knees off the floor. Move your right knee to your right elbow and back, then your left knee to your left elbow and back, while maintaining your balance on the ball with your forearms. Do 10 reps on each side, for a total of 2 sets.

2. Exercise Ball Knee Tuck (in and out) to push up:

Lie on the exercise ball on your stomach and roll forward so that your arms are holding you in plank position while your feet are balancing on the ball. Maintain your balance and pull the stability ball forward into your chest (knee tuck) and then back. Perform one push-up. That’s one rep. Do 2 sets, 12 reps each.

3. Exercise Ball “Pass”

Lie on the ground on your back with your legs spread hip-width apart and your arms above your head holding the ball. Lift your legs up off the floor and transfer the ball from your hands to your feet.  That’s 1 rep (keep your legs about 1” above the floor with the ball and arms straight out overhead). Keep your pelvis in a neutral position and move the ball between your hands and feet back and forth. Do 2 sets, 10 reps each.

4. Hamstring In & Out

Lie flat on your back. Keep your legs straight and place your heels on the exercise ball. Keep your arms flat next to your body. Bring the ball in (knees in towards chest and body) and back out. Keep your hips up high and back in a neutral position. Complete 2 sets of 10 reps each.

TUESDAY: Strength Training

Perform your regular warm up then perform the following circuit routine:


WEDNESDAY: Speed, Agility & Quickness Drills

Lay a ladder out flat on the floor (use rope, branches, etc. to mimic a ladder if you don’t one):

Ladder Drills. Attempt to run through the ladder in less than 60 seconds.  Repeat 10 times.

  1. Start with both feet outside of the first square and to the left.
  2. Step into the first square with your left foot first, immediately followed by your right foot (in a 1-2 motion).
  3. Step to the right, outside of the first square with your left foot first, followed by your right.
  4. Step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion.
  5. Step out to the left hand side of the second square and repeat steps 2-4 for the full length of the ladder.
  6. Perform 2 sets. On the second set, start at the opposite side of the ladder so your lead foot changes each time.

After the ladder drill, perform these quick agility exercises:

  1. Jumping Jacks: 50
  2. Walking leg swings: 10 (swing legs out and up, trying to reach toe as high as possible)
  3. Side Shuffle: 10 meters out, then back
  4. Mountain Climbers: 30
  5. Squat Jumps: 12
  6. Plank hold: 30 seconds
  7. Pushups: 10
  8. Repeat steps 1-7 (2 total sets)

THURSDAY: Strength Training

Perform your regular warm up then perform the following circuit routine:

FRIDAY: Cycling + Jumps

Stationary Upright Bike: ~20 minutes cardio

  • 3 minutes: Warm up level 5 resistance
  • 5 minutes: level 8 resistance, steady pace
  • 1 minute: level 9 resistance, stand up on bike (like you would a spin bike), pedal as fast as possible
  • 3 minutes: Level 8 resistance, steady pace
  • 1 minute: Level 10 resistance, stand up on bike, pedal as fast as possible
  • 2 minutes: Level 9 resistance, continue standing up on bike and pedaling as fast as possible
  • 1 minute: Level 8 resistance, steady pace
  • 4 minutes: Level 6-7 resistance, steady pace, slow recovery and cool down

Box Jumps with Stabilization

  1. Stand in front of a box or step up raised 3 levels with feet shoulder width apart and pointed straight ahead.
  2. Using your arms, jump up and land on top of the box, keeping your toes pointed straight ahead and knees directly over your toes.
  3. Hold for 3-5 seconds.
  4. Hop off the box and repeat steps 1-4 fifteen times.

SATURDAY: Incline Training + Core

Stairs Option: Go to the closest stairs, bleachers or hills/canyon.

  1. 5 minute: Warm up jog at ~60% VO2 max
  2. Run 25 bleachers (~40 steps per set depending on where you are)- For example, you would do Santa Monica 4th street steps ~ 5 times total because there are ~200 steps per 1 set to complete those steps.
  3. Alternate going up every step and then skipping every other step.

Hill Option: If you are in the hills/canyon area:

  1. Sprint up a hill (~200 meters or less) as fast as possible (>80% VO2 max)
  2. Jog or walk down and allow your body to recover
  3. Perform 4 more times (5 total hill reps).
  4. 10 minute light jog (~60% VO2 max) to cool down muscles


Core Training:

1. Hands to elbows Plank:

  1. Assume plank position with weight on your elbows, forearms, and the balls of your feet, with your body aligned, head to heels.
  2. Maintain optimal body alignment and place the palm of your right hand flat on the floor beneath your right shoulder.
  3. Place the palm of your left hand beneath your left shoulder in the same manner. Straighten your arms and center your weight so that you are in the top of a push-up position.
  4. Reverse this movement, lowering yourself onto your elbows and forearms—first the right, followed by the left.
  5. Perform as fast as possible for 60 seconds, while still maintaining balance.

2. Single leg push-ups:

  1. Assume a push up position, hands slightly wider than shoulder width, lower back in its natural arch, and body aligned, head to heels.
  2. Keep your right leg straight and lift your right foot a few inches off the floor.
  3. Maintain optimal alignment, bend your elbows and lower your chest to the floor, drawing your shoulder blades together.
  4. Press yourself back up to the starting position and lower your right foot to the floor.
  5. Alternate legs on each repetition. Perform 10 reps on each side.

3. Burpee:

  1. Stand with feet hip-width apart. Crouch down; place hands on the floor under shoulers. With hands planted, thrust your feet behind you landing in a plank.
  2. Hop up, landing with your feet back where your hands were place, then explosively jump upwards as high as you can.
  3. Repeat 10 times.

SUNDAY: Recovery Day

Use this day to stretch for longer periods of time and perform the self-myofacial release exercises as needed.  Incorporate yoga and breathing exercises to relax your muscles and joints and prevent injury.  Hydrate appropriately, rest and allow your muscles to repair.

For more nutrition and fitness tips, or sports specific training and pre/post workout nutrition, contact Courtney Walberg, Registered Dietitian and Certified Personal Trainer.

References:

  1. Clark, Micheal, Lucett, Scott, and Corn, Rodney. National Academy of Sports Medicine Essentials of Personal Training. Third Edition. Baltimore: Lippincott Williams and Wilkins, 2008. Pages 247, 263.
  2. Experience Life Magazine. Fit Body, Deck of Cards Workout. May 2011.
  3. Self Magazine. Drop 10 Workout Routine. January 2011.

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06 2011

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