Vol. 47 - Dryland Week Six

Information in this week's blog

• Dryland call format 
• Week 6 expectations and workout
• Form tips
• Next 4 week phase: maximum strength training

 

Dryland Call Format

https://us02web.zoom.us/j/5077148729

The workout begins at 6:30pm. Please log on at least 5 minutes early. If the room isn't open yet you will receive a message indicating the host will let you in, which indicates you're at the right place. 

The call will become live at 6:15pm. 

If you are having trouble accessing the call, please contact VP Lisa O'Malley, at 360-909-1072 or Communications & Technology Coordinator Natalie Gaston at 480-748-7773. 

If you are unable to opt-out of practice on TeamSnap, contact Practice Coordinator Sandy Moore at 503-708-7929. 

Week 6 Expectations

This is our final week of this segment of dryland. It is a high load week so you should be using more resistance than last week. 

Go big this week! Challenge yourself. You have made a lot of progress and can do more than when we started 6 weeks ago. 

We will be doing the fewest number of reps (except for core exercises) therefore you can crank up the resistance. We will be taking longer breaks between sets. Push yourself to be at a level where you are feeling the muscle burn during the last reps performed.

Our beginning cardio increases to 2 minutes per exercise but the overall work time drops to 8 minutes. Be mindful of your maximum heart rate and the range you are working in. Do not exceed 80%. If you need to slow down or modify the activity to stay in range, do so. You want to feel like you are working but not struggling, in terms heart rate. You may feel fatigued, but that's not the same as exceeding your recommended heart rate range. 

If you have any questions, please put them in the comment section so everyone can have the benefit of the answer. 

Click here to download the workout.

WEEK 6	Load: HIGH		MAX HEART RATE RANGES - 10 sec count
Cardio - 2x4 min				age 30s	- 20-25
70-80% MHR				40s	- 19-24
2 minutes per exercise; complete 2x				50s	- 18-23
	1. Skaters with hop or high knees or toes taps or marching			60s	- 17-22
	2. Mt climbers or butt kicks			70s	- 16-21
				80s	- 15-19
Warm up stretches ~2 minutes	Y-T-W - 5 rounds		Use the lower numbers in the range the older you are in the decade.
	Cross body - 12 each side & middle		Use a 3 pt spread for your 70-80% (e.g. 50 yr old use 20-23; 59 yr old use 18-21)
	Side stretches - alternating for 20 total
Exercises	Perform in sets w/10-15 sec break between; 1 min cardio between exercises	ADD RESISTANCE over previous week's level. This is the lowest number of reps yet so that you can work with higher resistance; you should be working at your highest level yet
1. Squats (band optional)	3x6
1 min	Alternating straight leg toe touches
2. Shoulder Press w/Band	3x6
1 min	Butt kicks
3. Standing Leg Curl (loop optional)	3x6
1 min	Standing side crunches
4. Split Row w/Loop or Band	3x8 ea side
1 min	Lateral shuffle
5. Pec Fly w/Band	3x8
1 min	Squat/jumping jacks; marching
6. Bridges (loop optional)	3x8
1 min	High knees or marching
7. Ab crunch (loop optional)	3x30
1 min	Mt climbers
8. Russian twists (loop optional)	3x15 ea side
1 min	Standing side crunches
9. Plank shuffle (loop optional)	90 sec
Cardio - 3x3 min
70-80% MHR
90 seconds per exercise; complete 3x
	1. Lateral shuffle
	2. Squat jacks or jumping jacks or jumping rope or standing side crunches
Cool down stretches
~ 5 min
	Standing quad stretch
	Standing hamstring stretch
	Arm across chest - deltoids
	Window sill stretch - lats/upper back
	Door jamb stretch - pecs
	Standing side stretches

Form Tips

• Squat: widen your stance if you are falling forward as you go down. Push your butt back and lower it while putting weight on your heels and keep your chest up so it's like your face is sliding down a glass wall.

• Split stance body row: split stance refers to how your legs are positioned. Bend your left leg and put your right leg far enough behind you that your back is flat and you can lean your leg elbow or hand on your left leg for support. Keep your chest flat facing the floor. With your right arm keep your elbow right next to your body as you left your elbow towards the ceiling.

Next Phase: Maximum Strength

After this week we will begin a new training phase called maximum strength. The main objective of this phase is to develop the highest possible strength. This will benefit our technical training and performance on the boat.

Maximum strength is gained by using heavy loads. Generally speaking, when working on maximum strength an athlete is training with 70-90 percent of a 1-repetition maximum (1RM). 1-repetition maximum refers to the heaviest load you are able to move one time. If your 1RM for a bicep curl is 20 pounds, 70% of your 1RM is 14 pounds. Unlike the straight set system we've been using in the first 6 weeks, during the maximum strength phase we'll be doing a circuit workout where you complete each exercise once to complete a set. During this phase we will be working with a higher number of sets with a lower number of exercises and reps (e.g. 4 sets of 4 reps @ 75% 1RM) .   

In the next issue we will review the exercises and equipment with videos, and will be providing guidance on how to increase your resistance with the bands and loops given that we are not using specific weight loads. You will need to determine what additional resources are appropriate for helping you meet a heavier resistance load and what you need to prepare in advance to set up your system. 

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