|
Mobility
stretches and warmups
Third world squat
Shoulder
dislocates (use a stick) Plank and pushup walkups
25 pushups,
25 different hand positions
|
Workout suggestions
Treat all of
these as you would a typical strength workout – focus on total force applied,
technique, and adequate rest between sets.
|
|
Pose running
drills:
Karaokes
Wall drill
Stable
arm drill Butt kicks
Exaggerated
forward lunge Partner falling drill Charlie’s Angels drill Leaning forward
hopping
Timed runs at particular cadences
|
Pistols
5x max on each leg. Rest after you’ve maxed on both legs. After each set,
grab a heavier object to increase the load.
Pistol
jumps 8×1 onto a box/bench/other object. Rest after you’ve done each leg
once. Increase height of object after each successful jump.
Handstand
pushups 5×5. Scale range of motion as necessary. Be sure to keep spine straight
to avoid injury. On each successful set, increase the range of motion by
using cement blocks, stack of books, or parallettes.
|
|
Gymnastics
skills to practice:
Tumbling
Lsit from ground, bar, and rings
Pistols
Muscle
ups, on rings and bar Planche and planche pushup Handstands, chair handstands
Press to handstand
Human
flag Elbow lever
Front
lever, on rings or bar Back lever, on rings or bar Iron Cross, on rings
Maltese
cross, on rings Kipups
Back flips, front flip
Athletics skills to develop:
vertical leap
long
jump, triple jump high jump
sprint starts
|
Spend 30
minutes working on one of the skills and the appropriate progression
exercises in the list to the
left.
With an
appropriatesized partner, hoist him/her on your back, do 10 squats, run
100m, and do 10 squats. Repeat for 6 rounds with rest after each round.
6 sets of
max chesttobar deadhang pullups. Touch bar lower on the chest or on abdomen
for a heavier stimulus.
Pick a
difficult pushup standard and do 50 in any rep scheme you wish. Examples
include planche, clapping, chestslapping, double clapping, clap behindtheback,
clapinfront andbehindtheback, tripleclapping, onearmed, and onearmedonelegged.
Do 15
sets of box jumps for height. Since this is a power test, it can sub an
Olifting session.
|
