Information in this week's blog
- Dryland call format
- Week 12 workout information
- Sit to Stand video link
Dryland Call Format
https://us02web.zoom.us/j/5077148729
The workout begins at 6:30pm. Please be logged on at least 10 minutes early. If you are not well versed in using Zoom the call is live at 6:15 pm and we suggest you get on the call then and once you are set you can leave the call going.
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.
Once the workout starts everyone is working out and not answering their phone.
If you are unable to opt-out of practice on TeamSnap, contact Practice Coordinator Sandy Moore at 503-708-7929.
Week 12 Workout Information
Last week we had some technical difficulties and the content I typed into the blog disappeared into the ether. I hadn't saved a copy so when it came time to publish, there wasn't time to write it all again. Lesson learned.
Power endurance work is done to help the body learn to tolerate lactic acid build up. This build up occurs because of high intensity efforts done repeatedly. It requires both physical and mental conditioning to deal with the fatigue that results from high intensity work.
Power endurance work is progressive, so we're adding another set to the workout. Last week the total reps performed was 54. This week it increases to 72. Mentally you should approach each set and each round with a fresh "give it my best" mentality. You want to work hard but you want to work smart - form should always be the primary focus. There's no point in putting in a lot of effort into poor form. It is through repetition and the practicing of good form that good, powerful strokes are developed.
The moves must be done dynamically and rhythmically to mimic the sport we're training for. We don't strive to move the paddle as fast as we can - we move it as efficiently and effectively as possible. If at some point you are not able to perform the rep(s) dynamically, stop. You are done with that set. Rest and reset.
Try to create resistance that is at 45-50% of your 1RM. By practicing with lower resistance and increasingly higher reps, you develop the ability to overcome fatigue for longer durations. If you don't work with enough resistance the goal of the workout isn't met. If you work with too much resistance, the outcome can end up being hypertrophy (the development of muscle mass, which is not the same as strength or power). The work should feel doable, but fatiguing because of the volume we are doing.
Click here to print a copy of the workout.
Sit to Stand Exercise
We added sit-to-stand as an alternative to squat or jumping jacks. If you are unfamiliar with this move, here is a video that demonstrates it well. The men in the video are cheesy, but it's a good illustration.
3 comments:
Based on your comments about resistance, Coach Anita, it would seem there's a fine balance in making any changes. A question. If we've become used to the resistance with only a band during the thrusters, the logical next step would be to add weights. Would it be acceptable to add 2# weights and try that for one set? And I'm guessing heavier weights for something like the seated rows would be OK, too. Should our weight for a one rep max change as we progress?
Would rather have a response than blindly make changes and not meet the goal of the workout.
Love these workouts, BTW.
Good questions! Yes, your 1RM will change because you are getting stronger. After a strength building period (like we just finished) it makes sense to reevaluate your 1RM for exercises. Adding 2# weights is a good amount to add for any of the exercises (assuming you aren't using anything other than a resistance band). Try the new resistance amount for one round of sets (e.g. 3x6 reps) and if you're able to maintain form, continue for the remaining sets. It's okay to learn your limits by exceeding them and learning to pull back. I'd say that's better than not testing your limits at all.
THANK YOU for an exceedingly prompt and helpful response! Good thing that we'll be on mute :D
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