Tuesday Workout December 13, 2011


Tuesday and Thursday are my days for plyometrics and strength building. The cardiovascular exercises won’t be as long. 1 reason is to allow my hips knees and ankle recover from long distance. I am a pretty big dude 6’5” 269 lbs (currently cutting my weight to 235) Second reason is doing the same routine everyday will get boring and I will lose interest and don’t want to stick to the program. Conditioning for today  consisted of running hills. I got on the treadmill and raised the elevation to 10 degrees incline.  If you haven’t run with an Elevation then prepare yourself mentally.  My running speed was 8mph(7:30 mile pace) and for my rest 3 mph(20 mile pace). I ran for  a  1 min and rested for 1 min for a total of 15 sprints. (30 mins in duration) Afterwards my hips, and hips were on fire. Elevations causes you to raise your leg higher for each step causing you to contract your hips flexors longer than usual. The incline also causes greater activation of quadriceps and calfs and Glute muscles when running on an incline. A study done by Swanson, Stephens, and Caldwell in the journal of  Medicine & Science in Sports & Exercise(2000) Also reported these findings as well. So if you want to to get a good burn in your legs try to throw in some hill running into your program. The rest of the day consisted of Mobility and Stretching, Med ball tosses all different angles, and Agility ladder.

Conditioning  
Hill running(10%)                                                               30 mins
1 min( work at 8mph)
1 min( rest at 3 mph)

Mobility and Stretching                                           15 mins

Medicine Ball Tosses  
Side tosses                                                          2 x 10(each side)
back tosses                                                         2 x 20(alternating)
Kneeling tosses                                                 2 x 10( each side)

Plyometrics
Agility Ladder                                                                      15 mins

 Total Time                                                                    1 hour 45 mins (including breaks)

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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