Our summer hiatus is over! The weigh-in for Ultimate Weight Loss Challenge and Ultimate Fitness Challenge will be taking place on Saturday, September 15th at 10:00 A.M. Stay tuned for an updated workouts, calendar, and articles when the next session begins.
Feel free to comment on here with questions or contact:
Marcquis Parham: mparham@ymcacolumbus.org
Teresa Gilbert: tgilbert@ymcacolumbus.org
Mike Issari: nadir.issari@gmail.com
UWLC and UFC are health and fitness programs at the Jerry L. Garver YMCA in Canal Winchester, Ohio. UFC is designed to develop strength, endurance, flexibility, balance, and speed. Through group exercise sessions, workout plans, educational workshops, and nutritional accountability, UFC will forge you into a well-balanced athlete. UWLC is designed to help health seekers meet their weight loss goals through exercise, education, and dynamic motivation.
Monday, August 20, 2012
Thursday, August 02, 2012
8/2/12 UFC Solo Workout
Warm-Up
Row: 1500m
Mobility
Reverse Hyper-Extensions(Glute-Ham Machine): 4 sets of 15
Lower Back Extensions: 3 sets of 15
Strength
Deadlift: 1 warm-up set of 10-12, 4 sets of 5 (Go Heavy)
Barbell Row: 1 warm-up set of 10-12, 4 sets of 8-12 (Go Heavy)
Pull-Ups: 4 sets of 15
Work Rate
Power Clean: 5 sets of 12
Thrusters: 2 sets of 30
Run: 3 miles
8/2/12 UWLC Solo Workout
Shoulders
Cardio: 25 Minutes
Side Lateral Raise: 2 light warm up sets of 12-15, 3 working sets of 10-12 reps
Dumbbell Shoulder Press: 1 warm up set of 8-10 reps, 6 drop sets of 10-12 reps
Dumbbell Lying Rear Lateral Raise: 1 set of 12 reps
Cardio: 25 Minutes
Tuesday, July 31, 2012
7/31/12 UFC WOD
Nine rounds for time of:
155(Men)/85(Women) pound Squat clean, 7 reps
8 Burpee box jumps
155(Men)/85(Women) pound Squat clean, 7 reps
8 Burpee box jumps
Thursday, July 26, 2012
LiveStrong Running Series #4
Use of Weighted Vests in Endurance Sports
Endurance athletes are always
looking for ways to improve performance. Adding more weight to your
body would seem to make your body work harder during exercise so that
your muscles and respiratory system becomes more efficient, thus
improving your endurance. Gaining weight for the purposes of training is
not practical, but adding weight in the form of a weighted vest might
be.
About Endurance Sports
Endurance
sports involve performing prolonged aerobic activity over an extended
period. Examples of endurance sports include cross-country skiing, road
cycling, marathon running and long-distance triathlons. When you train
for endurance sports, you seek to adapt your muscles to working for long
periods of repetitive activity. You also seek to improve the efficiency
of your oxygen use so you can go longer with less effort. Adding load
through a weighted vest might help with these training goals.
Research
A
study in the “European Journal of Applied Physiology and Occupational
Physiology” published in 1987 found that athletes who trained with a
weighted vest for four weeks experienced lower levels of lactate in the
blood during nonweighted runs than athletes who did not train with one.
High levels of lactate in the blood hasten fatigue. Wearing a weighted
vest also increased athletes’ VO2 max -- or ability to use oxygen during
exercise. A January 2012 study in the “Journal of Strength and
Conditioning Research” found that training with a weighted vest can
improve running time and agility slightly, which can also help with
endurance sports such as skiing and trail running.
Safe Weight
Although
a weighted vest can offer some training benefits, you don’t want one
that is too heavy. Too much weight can increase your risk of injury and
make you too uncomfortable to complete your activity. Stick to one that
is just 5 percent to 10 percent of your body weight, recommends the
American Council on Exercise.
Concerns
Adding
a weighted vest to already strenuous activities can be harmful. Weight
vests can increase body temperature in warmer environments, putting you
at risk for heat-related complications. A weighted vest worn during
extreme training sessions such as 20-mile or longer runs could hasten
fatigue and make you more vulnerable to injury.
References
- American Council on Exercise: Do the Benefits Outweigh the Risks if Individuals Hold Dumbbells in Their Hands While Doing Step Aerobics or Other Cardio Activities?
- European Journal of Applied Physiology and Occupational Physiology:Metabolic Response of Endurance Athletes to Training With Added Load
- Journal of Strength and Conditioning Research: Effect of Weighted Vest Suit Worn During Daily Activities on Running Speed, Jumping Power and Agility in Young Men
Wednesday, July 25, 2012
7/25/12 UFC Solo Workout
From CrossFit Football
10,000 lbs
Complete 10 rounds for time of:
1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs
*The goal is to lift 10,000 lbs as fast as possible.
*If you must scale, adjust the weights so you can complete the 10,000
lbs in the least amount of the sets. You still can only do one rep at a
time and must cycle through all three lifts to complete a single round.
LiveStrong Running Series #3
Weight vests are popular fitness
tools used for increasing the amount of work required of an athlete over
a distance or set of repetitions in exercises that cannot easily be
loaded with traditional means like dumbbells and barbells. Maximum speed
sprinting can be loaded with a weighted vest if a few key principles
are followed, according to track coach Ken Jakalski.
Appropriate Loading
Appropriate
loading is essential for sprint speed development. Legendary sprint
coach Charlie Francis suggests using resistance only heavy enough so as
not to disturb running mechanics and ground contact times. Francis
suggests using a load only between 5 and 10 percent of bodyweight to
improve sprinting acceleration performance. For the average male
sprinter this is between 8 to 20 pounds. Younger sprinters with less
overall strength will require lighter loading.
Appropriate Strength
Strength
developed in the weight room can be transitioned to improved sprinting
performance using loaded sprints, according to strength and conditioning
specialist Josh Bryant. However, adding extra load to an already
jarring exercise in sprinting can be risky if appropriate background
conditioning has not been done. Protect yourself by improving your squat
ability in the weight room and performing a build up of unweighted
sprinting, says Francis.
Appropriate Duration
Russian
exercise physiologist and training theorist Dr. Yuri Verkhoshansky
advocates using weighted vests during sprinting for only two to three
weeks at a time and often intermixed with unweighted sprinting for
maximum results. Any longer than three weeks, according to
Verkhoshansky, and the athlete risks developing less than ideal
sprinting technique changes.
Caution
High-intensity
sprinting, especially under load, carries with it an increased risk of
musculoskeletal trauma. Work with a qualified track and field
professional to ensure that your use of weighted vests is done with high
movement quality to ensure the best conditions for maximum safety and
performance.
References
- "The Pros and Cons of Using Resisted and Assisted Sprinting"; Ken Jakalski; 1998
- "Key Concepts in Elite Sprinting"; Charlie Francis, 2008
- "Bridge the Gap: Sprint-Resisted Training"; Josh Bryant, CSCS; 2009
- "Supertraining"; Mel Siff, PhD and Yuri Verkhoshansky, PhD; 2009
Tuesday, July 24, 2012
LiveStrong Running Series #2
How to Develop Top Sprinting Speed
Step 1
Fasten a weighted vest to your
body when you do sprint workouts. This will adapt your body to added
resistance and make you feel lighter once you take it off and play a
sport. Wear the vest throughout the course of the day as well during
your nontraining hours.
Step 2
Perform heavy weight training
exercises to strengthen the muscles involved with sprinting. Target the
glutes, quadriceps, hamstrings and calves with exercises like squats,
leg presses, lunges, dead lifts, stepups and calf raises. Use a
resistance that is so heavy you can lift it only eight to 12 times in a
set.
Step 3
Incorporate plyometric
exercises into your routines. Plyometrics involve a slow lowering
movement followed by a fast movement. These exercises can help improve
your explosive power during sprints. Do exercises like squat jumps,
leaping lunges, tuck jumps, side hops and bounding. Bounding is a form
of running where you take extra high and long strides.
Step 4
Run down hills to do overspeed
training. Spend five to 10 minutes jogging at a light pace to warm up,
then finish at the top of a hill. Sprint down the hill as fast as you
can, walk back to the top and repeat. This type of drill causes you to
take longer than normal strides, which will translate to faster
sprinting speed.
Step 5
Stretch before and after your
workouts and sport activities. Perform dynamic stretches before and
static stretches after. Dynamic stretches move your body through a range
of motion, which acclimates you to the movements involved with
sprinting. Do stretches like ankle bounces, leg swings, arm crossovers,
spinal rotations, shoulder shrugs and alternating toe touches. Static
stretches are held for a given amount of time and they can help reduce
soreness and keep your muscles lengthened. Do stretches that target the
quads, glutes, hamstrings and calves, which are all involved with
sprints.
References
7/24/12 UFC Solo Workout
Instructions:
Start timing
Row: 2000m
Complete 21-15-9 reps of each exercise in order as fast as possible.
Push-Ups
Deadlift
Front Squat
Sit-Ups
Finish with a 2000m Row
Record your time.
7/24/12 UWLC Solo Workout
Back + Biceps
Cardio: 25 Minutes
Reverse-Grip Pulldowns: 4 sets of 10-12
Wide-Grip Lat Pulldowns: 3 sets of 12-15
Bent over Two-Dumbbell Row: 3 sets to failure in 15-17 reps
V-Bar Pullup, use bands or L-Sit to elevate legs: 3 sets of 10-12
Dumbbell Alternate Bicep Curl: 4 sets of 12-14
One Arm Dumbbell Preacher Curl: 4 sets to failure in 12-14 reps
Spider Curl: 3 sets to failure in 15-20 reps
Cardio: 25 Minutes
Monday, July 23, 2012
7/23/12 UWLC Solo Workout
LEGS
Cardio: 20 Minutes
SUPERSET
Leg Extensions: 3 sets to failure in 18-20 reps
Seated Leg Curl: 3 sets to failure in 12-15 reps
SUPERSET
Hack Squat: 4 sets to failure in 50 reps
Air Squats: 4 sets of 50 reps
Cardio: 20 Minutes
LiveStrong Running Series #1
How to Improve Sprinting Times
Sprinting is found in many sports
such as track and field, football and soccer. Sprint speed can make or
break your game. Speed does not come without practice and discipline. To
increase sprinting speed, certain exercises are required to prepare
your muscles. It is important to set aside time two to three times
weekly to work on your sprinting speed. This helps your body become
accustomed to the physical demands sprinting requires.
Basics
Step 1
Position yourself at the
starting line with your strongest leg in front. This is known as your
dominant leg and provides much of your speed and stride. Practicing a
good starting stance helps your body become accustomed to it.
Step 2
Align your back and legs. Body
alignment will increase your stride throughout your race. Don't slouch
or lower your buttocks to the ground. This will only slow you down when
you start off. The slow start pace affects the rest of your sprint.
Step 3
Maintain your body alignment as
you start off at the starting line. Breaking this alignment will not
only slow you down but will also cause your body to become tired easily.
Poor body position also raises risk of injury throughout the race. Push
off from the starting line with your back leg, bringing your front out
to set your stride in one fluid motion.
Step 4
Relax your muscles while you
are in mid-sprint. When your muscles are tensed your body tends to slow
down, causing you to take shorter strides. Do not clench your fists or
squint your eyes. These are tell-tale signs that you must relax.
Breathing deeply as you sprint will help ease muscles and help you work
with them.
Drills
Step 1
Run up steps to increase stride
length. Stair running improves your stride by increasing the distance
your legs must move to make a step. Stadium stairs are best when using
this training technique.
Step 2
Stand in front of a mirror and
place your feet and legs shoulder width apart. Lean forward onto the
balls of your feet without bending your toes, heels slightly elevated.
Bend your right arm at your side to a 90 degree angle. Bend your left
arm behind you at a 90 degree angle. Switch arm positions by pumping
your arms back and forth as you would during a sprint. Keep your arms
close to your body and at a 90 degree angle for two sets of 20
repetitions each.
Step 3
Count your steps as you sprint.
Counting steps will help you increase your stride. The easiest way to
do this is counting every other step, starting with the first. Your step
count will go from one to three to five to seven, for example.
Step 4
Stand straight with your legs
and feet shoulder width apart. Slowly lift your right leg, bending your
knee at a 90 degree angle. Lift the heel of your left foot until you are
standing on the ball of your foot, without bending your toes. As you
lift, increase the angle of your right leg and push out. Repeat with
your other leg for two sets of 20 repetitions each.
References
Friday, July 20, 2012
7/20/12 UWLC Solo Workout
Calves and Abs Workout
Cardio: 20 Minutes
Standing Calf Raises: 2 warm up sets of 8-10, 4 sets to failure in 12-15 reps
Seated Calf Raises: 4 sets to failure in 12-15 Reps
One-Legged Standing Calf Raise: 4 sets to failure in 12-15 reps
Hanging Leg Raise: 3 sets to failure in 20 reps
Cardio: 20 Minutes
7/20/12 UFC Solo Workout
AS FAST AS POSSIBLE, COMPLETE:
Reps: 10, 9, 8, 7, 6, 5, 4 , 3 , 2, 1.
Barbell Thrusters
Pull-Ups
Weighted Sit-Ups
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