Workout for Thursday 23 December 2010

Tomorrow's Workout:

Bench- continue progression (add 5 pounds) for 3x5 or heavy 5x2

then

10-9-8...3-2-1
Swings
Burpees
Box Jumps

Workout for Tuesday 21 December 2010

Tomorrow's Workout:

Snatch- work up to 5 singles at 85%

then

Clean and Jerk- work up to 5 singles at 85%

then

Spend some time working on skills- Mobility!!! (mobilitywod.com), Kipping, Double-Unders, Handstand Drills, etc.

Workout for Monday 20 December 2010

Tomorrow's Workout:

Back squat- continue progression (add 5-10 lbs) or 5x2, the 5x2 should be heavy!

then

5 dumbbell strict presse

5 strict pullups

10 dumbbell pushpress

5 strict pullups

15 dumbbell jerks

5 strict pullups

Dumbbell bench to failure (keep your hands narrow and elbows in!)

5 strict pullups

15 dumbbell jerks

5 strict pullups

10 dumbbell pushpress

5 strict pullups

5 dumbbell strict press

Workout for Saturday 18 December 2010

For tomorrow, either make up any workouts you missed this week or go swim.

If you swim, make sure to do some Boomer drills- restarts, breakout works, underwater work, etc.

Workout for Friday 17 December 2010

Tomorrow's Workout:

3 sets of max strict pullups

then

1000m row for time
rest 3 minutes
500m row
rest 3 minutes
500m row

Goal is for both 500m efforts to be faster than your 1000m time divided in half.

Workout for Thursday 16 December 2010

Tomorrow's Workout:

Pushpress- 3 rep max

Notes: Quick dip and big drive from your hips! Keep your chest up!

then

As many rounds as possible in 20 minutes:
400m run
35 wall balls (sub is light dumbbell thrusters)
10 burpees

Notes: Control your breathing on the run, same way you would in the pool. Just like the pushpress, keep your chest up and big hip drive on the wallball/thruster.

Workout for Tuesday 14 December 2010

Tomorrow's Workout:
2-2-2-2-2-2-2-2-2-2 (That's 10 sets of 2) Deadlift
Rest :60 between sets, try to add weight each set

Notes: These are touch and go, meaning don't let go of the bar. Make sure you maintain the lumbar curve in your spine! When you lower the weight, start by bringing your hips down and back, don't just bend over and drop it!

then,

5 rounds:
12 swings
12 knees to elbows (sub is situps)
21 double unders (subs are either x2 tuck jumps or x3 jump rope singles

Notes: Maintain your lumbar curve on the swings! Get the weight up with your hips, not your arms! On the double unders, flick down and try to swing the rope with your wrists rather than your arms.

Workout for Monday 13 December 2010

This break I am actually going to continue to post our daily workouts. Post your results to the comments section. Warmup is as follows: 2-3 min row row or bike, dynamic shoulder rotations, dynamic hip swings, 30 sit ups, 30 back extensions, 10-15 air squats feel your bottom position, 10-15 pushups done quickly.
I will also post coaching cues/notes and post-workout stretching.
If you have any questions feel free to call text or e-mail me and I'll get right back to you.


Tomorrow's Workout:
Front squat- 3 rep max

Notes- Keep the bar tight against your throat with high elbows! Big brace and chest up!

then

4 rounds with 2:00 rest between rounds:
8 unbroken squat snatches
16 pullups
24 box jumps

Notes: Choose a weight you can handle unbroken! Hold your brace throughout the entire squat snatch movement! Stay tight and use your kip on the pullups!

Stretching:
-Hip stretch with leg on box/ledge
-Overhead/Streamline stretch
-Calf stretch against wall
-Hip flexor stretch- http://www.youtube.com/watch?v=5I8OGu-0LFs

Workout 12/10/10

Tomorrow's Workout:
Clean and jerk- 2 reps on the minute for 10 minutes

then

5 rounds:
10 push press
21 double-unders

Workout 12/9/10

Cool new website worth checking out- gymnasticswod.com
The features daily gymnastics drills much the same way mobilitywod.com, another great site, posts daily mobility work. We are going to start throwing these drills into warmup and/or cool down.



Tomorrow's Workout:

3 rep max narrow grip bench on the football bar

then

12-9-6-3
Heavy power clean
Dips

Workout 12/7/10

Tomorrow's Workout:
Snatch- heavy single or technique development work

then

In Nelson-
Run 1 mile, about 12 laps around, we'll mark it up before we start, against an 8:00 running clock
at the end of 8 minutes perform for time-
5 rounds of:
5 pullups
10 pushups
15 squats

I know this sounds confusing but it will all be explained.

Finals Week

In light of Finals Week starting tomorrow this week's workouts are going to be moved back a half hour to 730 AM. If your exam schedule conflicts with the workout time, either make it up on Wednesday or talk to me and we'll figure something out.
Tomorrow's workout is going to be a real midline taxer.  Make sure yo hold your breath through the movements and keep those rib ends tucked in throughout.

Tomorrow's Workout:
Squat- progression or 5x3 on the minute at 80%

then

20-14-8
Thrusters
DB death march between each set

Phone post

I'm posting from my phone so I hope this works

tomorrows workout:

nick- sled pulls and push press
will- clean drills and pendlay rows
Tyler- snatch work

then

row sprints:
:20 all out, 1:40 rest
x 10

Thursday's Workout

We're gonna get after it in the gym the next two days going into the Amherst meet on Saturday. The Oregon football team does something similar, lifting heavy and going through rigorous practices on Fridays to get their bodies primed for Saturday games.

Tomorrow's Workout:
Bench- progression or Wendler Week 3

then

AMRAP 12:
5 dumbbell shoulder-to-overhead
Box Jumps on the tall box, will be changed to broad jumps or hurdles depending on availability

Rest Day and Video

Kosuke Kitajima is the fastest breaststroker in the world and his excellent technique is a primary reason for his success.
Technique Points to notice:
-Head Position- He keeps his head in a neutral position. He doesn't bury it underwater or overextend to breathe.
-Hand Speed- His hands are quick through the middle of the stroke, there's no pause during his breath.
-Hips- His hips stay at the surface of the water and don't drop when he breathes.
-Kick- His kick is tight, quick, and relatively narrow. He doesn't let his legs go out wide, he uses his feet and flexible ankles to grab water.
Kitajima is one of the few athletes who swam near best times on the international level this summer and this was made possible by his neural excellence. He didn't just go to the dance, he chose his dance partner.

Tomorrow's Workout:
Rest Day!

Tuesday Workout

Sorry for the late post.

Tomorrow's Workout:
Clean and Jerk- heavy single

then

5 x 2:00 rounds
Down and back in Nelson
30 double-unders, sub tuck jumps
Amrap pullups
Rest 2:00 between rounds

Back From Break!

Hope everyone had a great Thanksgiving. It was nice to have some home-cooked food and tons of sleep, I'm feeling good and ready to get after it this week.

Tomorrow's Workout:
Back Squat- progression or Wendler week 3

then

3 rounds:
6 Power Snatch
12 Lunges with same bar
after 3 rounds perform 20 burpees to finish workout

Last Workout Before Break

Tomorrow morning is the last group workout for almost a week. If you need workouts for the week text or call me and we can put something together. If you can go to a gym near your house that would be a great idea. I will still be posting workouts throughout the week and the schedule will be as follows:
Tuesday- Squat and workout
Wednesday- Snatch heavy single and workout
Thursday- Thanksgiving! Rest Day
Friday- Bench and Workout
Saturday- Workout

Tomorrow's Workout:
Warmup:
-2:00 row
- Dynamic shoulder mobility
-Hip swings, forward and laterally
- Spidermans
- Stroke simulation in front of mirror (we'll go over this)
- A few box jumps

Squat: add 5 pounds or Wendler Week 2

then

5 rounds:
10 deadlifts
25 double-unders

Warmup

A comprehensive warmup is crucial to having a quality workout and it's something that's really easy to overlook or rush through in the gym. A proper warmup not only raises core body temperature, but also addresses mobility and primes the central nervous system. I am going to start including warmups in with the workout posts.

Tomorrow's Workout:
Warmup:
-2:00 Row, build in pace
-Hip swings, forward and laterally
-Shoulder circles
-Jumping Jack floor touches
-Caterpillar crawls/Spidermans/pushups
-A few tall box jumps

then

Bench- add 5 pounds or Wendler Week 1

then

6 rounds of 90 on/90 off:
40 yard shuttle (First platform-vertimax x2)
9 unbroken Overhead Squats
Max pushups

Running Technique

Tomorrow is a rest day so I thought i would include a video in today's post. We don't usually have a lot of time to work on running technique so here's a really good video discussing running form (Possible hint for Thursday workout??)

Schedule Change

Because of Spring Term Registration for Sophmores the workout is moved back to about 7:30. If you have to go before that you definitely can but I will not be there to coach until later.

Tomorrow's Workout:

Clean and Jerk- heavy single

then

10 pullups
10 swings
10 pullups
10 push press right arm
10 pullups
10 push press left arm
10 pullups
10 snatch right arm
10 pullups
10 snatch left arm
10 pullups

Use the same kettlebell or dumbbell throughout. For those of you inexperienced with kettlebells, stick with a dumbbell.

Squats!

As I've said before the squat is the king of all lifts. We've been squatting at least once a week and its certainly been paying off both in terms of strength and technique. Boomer talked a lot this weekend about the importance of having a stable midline and powerful glutes on turns, and nothing builds those better than deep, heavy squats.

Goran and Joe getting low and showing off some great squat form.

Tomorrow's Workout:
Back squat- add 5 pounds or New Week 1 of Wendler plan

then

21-15-9
Hang power snatch
Box jumps- will be subbed for bench-over's if need be
Situps

Late Post

Apologies on the late post, my schedule has been a little off with al the Boomer stuff going on. The way he both looks at and thinks about swimming is on a whole new level. Really listen to what he has to say and work on applying it to both your neural (in the water, technique) and physical training.

No workout tomorrow, just the turn clinic.

Here's today's workout for those of you who didn't make it:

5x3 power clean and push press

then

5 rounds:
5 touch-and-go deadlifts 205#
10 pistols, alt. legs
10 burpees

Thursday's Partner-ish Workout

Partner up and race each other on today's workout. We'll start in pairs on the rowers and go in heats.


Tomorrow's Workout:
Bench- progression or deload week
De-loaders do 3 sets of 8 weighted dips

then

For time:
Row 1000m
Run to the indoor track
30 burpees
Run 800m (4 laps around track)

Tuesday's Workout and Hour of Power

Hour of Power is tomorrow. Don't forget your $5 donation. Not only is it a great fundraiser for a great cause, but its also an opportunity for us to focus on fast, quality swimming.

Tomorrow's Workout:
Snatch- heavy single

then

4 rounds:
2 court shuttle run
12 heavy swings
15 pullups

Monday's Workout

Tomorrow's workout relates directly to swimming. The push press trains the connected hip extension and shoulder throw that drives butterfly, breaststroke, and sprint freestyle. At 4 fast intervals with rest in between, the time domain of the workout simulates a meet situation.

Tomorrow's Workout:
Back Squat- continue progression or Wendler de-load week

then

3 rounds:
10 push press, use a weight that you can go unbroken with
10 box jumps
rest 3-4 minutes
Repeat 4 times

Swagger

First meet of the year is coming up on Saturday. We've been working hard all fall and its time to show the other teams at the New England Invitational what we've got.
One of the biggest parts of racing is having confidence, stepping up on the blocks and knowing that you're going to swim fast. You gotta have swagger, whether its on the starting blocks, on the rower, or in the squat rack. You gotta be ready to throw down.
A great example of an athlete with swagger is Usain Bolt. He's the fastest man in the world and he doesn't ever doubt himself. He approaches every race knowing that he is about to run as fast as he can. So this weekend when you're getting ready for your race, know that you are going to swim fast and make it happen.




The workout tomorrow is not obligatory for everyone, but if you cant to come down and work on your Olympic lifting you are more than welcome.

Tomorrow's Workout:
Sled Drags down the coaches' hallway

then

5 rounds:
Power Snatch x 1
Overhead Squat x 2
Snatch Balance x 2
Hang Snatch x 1

Jump Ropes, Rowing, and Swings

A picture of today's hike.


Jump ropes are great conditioning tools that, because of resource issues, we can't fully utilize. It would be great if those of you that can and want to would order your own rope. They're inexpensive and it would be great if we could have a few to work with. Below is  a link that has a few different options, I think the ultra speed cable is the best option.

 http://www.againfaster.com/jump-ropes/


Tomorrow's Workout:
Bench: add 5 pounds from last week or do your Wendler plan

then

5 rounds for max reps:
1:00 row for calories- Sub for double-unders if you have them
:30 rest
1:00 kettlebell swings
:30

Rest Day

Tomorrow is a rest day. Per the usual, get your sleep, foam roll, stretch, do whatever you need to do to feel good Thursday morning.
A great resource for stretching and mobility work is mobilitywod.blogspot.com. It's run by Kelly Starrett, a Crossfit coach and PT. He's super knowledgeable and his drills are really effective.

We have our first meet coming up this weekend so here's an inspirational video.
Background Story: Matthias Steiner, an Austrian native, became a German citizen in order to be able to compete internationally because Austria's weightlifting program fell through. Then, a few months prior to the 2008 Olympics his wife died in a car accident. At the Games he found himself in the silver medal spot going into his final attempt. He decided to go for gold and called for a 10 kilo pr. 10 kilos!! That's 22 pounds! A massive jump. Watch the video to see what happens.

Tuesday's workout

And so the season begins. It feels great to be starting up again.

Those of you who couldn't make it this morning will be making up the workout tomorrow.



Tomorrow's Workout:
Clean and Jerk- heavy single

then

5 rounds:
5 squat clean thrusters 95#
10 pullups, chine over top bar if you have 'em

OR make up yesterday's workout.

Official Start of the Season!

Alright, tomorrow is the day that's been looming since we first got on campus- official start to the swim season! I hope everyone is as pumped as I am.

SCHEDULE CHANGE:
Because of tonight's opening ceremonies and tomorrow morning's J-Term registration, the workout is gonna start at 7:15. I apologize to those of you with 8am class. You can still go down at the normal time, but I won't be in the gym until around 7:15.

Tomorrow's Workout:
Back squat- add 5 or 10 pounds from last week
then
3 sets of dips for max reps

then

10x100m sprint with 60 seconds rest in between efforts
on the indoor track or in Nelson

Some More Cool Videos

Sorry about missing yesterday's post, it was a busy Friday. A few of us made it down to the pool today and did a really good workout:
3 Rounds:
100 yard freestyle
21 kettlebell swings
12 burpees
Tomorrow is a rest day, recover and get ready for the official start of the season!

Here are a few more videos worth watching:


Great video from Auburn coach Brett Hawke about mental preparation

Swimming Videos on Floswimming

Chinese weightlifter Liao Hui moving heavy weight with great technique


Workout video from Crossfit New England


Fred Bousquet swimming fast

Swimming Videos on Floswimming

Midline Stability

Swimming is a sport that requires a lot of midline stability, more so than most because it is contested across a horizontal axis and it takes place in water. Having a stable midline in the pool is not only going to decrease resistance, but is also going to allow you to better express the power you are building in the weight room. The workout tomorrow is really going to help us train a strong and stable core.

Tomorrow's Workout:
Spend 10-15 minutes working on clean and jerk technique.
Keep these weight light to medium, nothing heavy

then

4 rounds:
10 squat snatches
10 pushups, hands release at the bottom
10 knees to elbows

then

Work On A Weakness!
Pick something you have trouble with and work on it!
examples- kipping pullups, flexibility, lower back issues, shoulder issues
These things are not going to improve if you don't take the time to work on them!


It's Friday! Get some sleep and get ready to get after it in the morning!

Tomorrow's Workout

There's nothing fancy about tomorrow's workout, it's all movements we've done before. Remember to get full range of motion on all of the movements. For bench, the bar touches (but doesn't bounce off) your chest at the bottom and your elbows are locked out at the top. For burpees, chest touches the ground at the bottom and you jump(!) and clap overhead at the top. For pullups, elbows locked out and arms behind your ear at the bottom, chin over the vertical plane of the bar at the top.


Tomorrow's Workout:
Bench Press- continue progression or Wendler 531

then

In Nelson
5 Rounds:
10 burpees
15 pullups
Sprint down and back
3:00 rest between rounds

Rest Day Tomorrow!

You guys definitely earned tomorrow's rest day! Great job so far this week. Really take advantage of your day off- get at least 8 hours of sleep, foam roll if you have a roller, take a nap, anything thats gonna help you get after it again on Thursday and Friday. 

Also, here's another cool video to check out. Rob Orlando doing 3 reps of power clean and push press at 300 pounds! Wicked Powah!

Tomorrow's Workout:

Rest Day!

Sleep in!

Kipping Pullups!

The kipping pullup is a very prominent movement in our program. Similar to the Olympic lifts, it is a dynamic movement that transfer very well to the pool. It is also a fairly difficult movement to learn for some. Below is a really good tutorial video on the kipping pullup from 2008 Crossfit Games champion Jason Khalipa. Throw some of these drills into your warmup. If you have any questions about it or want help with the drills, just let me know.





Tomorrow's Workout:
Snatch- heavy single
or
Power Snatch- heavy double

then

10-9-8...3-2-1 reps for time of-
Power Clean
Pullups

Do Your Squats!

You all know of my obsession with the squatting. Why the squat? Because there is no better movement than a true, below parallel squat. No other movement requires and builds midline stability and lower body strength like a real squat. Watch the video linked below for an epic display of squatting prowess. 

youtube.com/watch?v=WK7m6I5m6gY

Tomorrow's Workout:

Back Squat- continue with progression of Week 2 of Wendler 531

then

For time:

60 Push-press, every time you rest you must perform 14 lateral hops

Water Polo and Rowing

Don't for get to make your down to the pool this weekend and support the water polo team in their last tournament of the season! The workout for tomorrow won't take too long, so you'll have time to go watch the polo matches and the other home sporting events.

Tomorrow's Workout:
Row 2000m for time.

Enjoy your Friday!

Olympic Lifting and Swimming

Yesterday's post discussed just one movement and how it transfer from the weight room to the pool. I am going to carry on with this theme because it is worth discussing, given that the reason we train is to swim faster. Many movements we do carry over very well to the pool, but perhaps none do it better than the Olympic lifts- the snatch and the clean and jerk. They are dynamic pulls and presses that require multiple flexions and extensions of the hip and constant midline stability. Hey, these are the same components of the competitive strokes, especially butterfly, breaststroke, and underwater dolphin kick! Excellent! Tomorrow's workout will focus on the clean and jerk. Watch the video linked below to see both excellent technique and coaching of this movement.

http://www.youtube.com/watch?v=kGJ2LOMK-tU

Tomorrow's Workout:
Posterior Chain/Midline Work- Sled drags, glute-hame raises, back extensions. Good Mornings and RDL's for experienced athletes.

then

8 rounds for max reps of:
1 minute of work, 1 minute of rest
Squat clean and push jerk

"He who rises 360 days a year before dawn will not fail to make his family rich."
-Ancient Chinese proverb

Bench Press and Shoulder-Driven Sprint Freestyle

We are going to start benching every week because the bench press has a direct carry over to sprinting in the pool. How? It's all about shoulder position. In both the bench press and in shoulder-driven freestyle (see the video below) the shoulder blades are pinched together and shrugged up to create tightness throughout the shoulder girdle. For the bench this is to prevent shoulder injuries and create a stable platform off of which to press. In shoulder-driven freestyle this is to create connectivity throughout the upper back in order to be able to create momentum and forward movement by throwing your shoulders. Watch the two videos linked below to learn about the bench press and shoulder-driven sprint freestyle from the best in the world.

journal.crossfit.com/2010/01/setting-up-the-bench.tpl

youtube.com/watch?v=iOMF54wj2aA


Tomorrow's Workout:

Bench Press- continue your progression or Week 1 of the Wendler 531 plan

then

AMRAP 15:
6 dips (scale to clapping pushups)
12 pullups (scale to jumping pullups or ring rows)
18 air squats


Set your alarms and get ready to tear it up!

First Post!

Welcome to the new blog for Middlebury Swimming's strength & conditioning program! This is where I'll post the daily workout plus some thoughts, links, pictures, and videos of interest. I am going to try to post the workouts the night before. To start, I want to get everyone on the same page, here are some expectations for athletes:

1. Check the blog before you go to sleep! Take a look at what the workout is and what movements are involved, and to make sure you are notified of any changes in time or location.
2. Be on time! This is super important to making sure sessions run smoothly. Be there at either 6:15 or 7:00 every weekday but Wednesday, depending on when your first class starts. We can't have people trickling in late, it is not conducive to everyone in the group having a quality workout.
3. Be consistent! This training is going to be most effective if you follow it properly and come four days a week. I know it is hard to wake up early every day but a wise, strong man once said, "To master kung-fu, your training must be severe." When it's still dark out and your alarm goes off, keep your goals in mind and get yourself down to the gym!

Tomorrow is a rest day, check the blog Wednesday evening for Thursday's workout!