Plyometrics/Circuit Training

This is an example of one of the workouts we did. We change it every time.

68 cm box jumps 10x3
30 cm box then 45 cm box then 68 cm box then 30 cm box 2 x 4
30 cm bar, jumping side to side over it, 20 x 3
30 cm bar, jumping straight over then turning around, 20 x 3
Lactic acid training via pyrimid weights starting at half body weight no rest, ~220x1
Shuttle run sprints (full length of hall way every rep length shortens by 2 paces)
5 minutes rest
weighted lunges hallway x 4
jumping lunges hallway x 2
high skipping hallway x 2
high knee running hallway x 2
"frog" jumps hallway x 2
"rabbit" hops hallway x 2
"crane" steps hallway x 2
Farmers walk 80m x 3
hanging crunches to failure x 3
lower/upper back with weights ~10 x 3
wall sit to collapsing.

Total time: 80 minutes

The goal of this work out was to use the strength we've built and apply it above lactic threshold for long periods of time. We will do a workout like this about once every 7 or 8 workouts, the rest of the workouts are more traditional plyometrics to train muscles for maximum impulse while this one gets us ready psychologically to catch the wheel of that attack in the last corner of the race when the only thing going through our mind consists of expletives.

But don't be scared of the gym. It is the friend who never leaves you, and will wait patiently until the snow flies.

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
~ Henry Rollins

Here you go Adam... http://www.bikeradar.com/fitness/article/fitness-increase-your-power-wit...

I have just cleaned up this thread by deleting all of the "I'll be there/ I won't be there comments" and the Cookie Dough diet discussion so that we can keep the information relevent for new individuals.

We had a our biggest group yet on Wednesday (6), and I honestly had not considered what it would mean to keep everybody active with a bigger group. Therefore, I will be planning our workouts more concretely in the future so that we don't have as much down time between exercises. I am adding a series of registering buttons. If you intend to come to a certain workout more than 25% of the time please sign up so that I can plan ahead and be ready for bigger groups.

Now there is going to be a change to the schedule to accomodate these bigger groups so we can all keep up the awesomeness. I will lead two workouts on Wednesday and two on Sunday with varying workout difficulty. The scale is:

1 = watching tv
10 = take the elevator up from the basement of the gym after the workout

Day-----------Time-------- Workout intensity
Wednesday --1800------- 4-6
Wednesday----1920-------6-8

Sunday--------1740---------6
Sunday--------1900---------8.5

I'll see you there because its getting cold outside. BRRRR.

(New schedule starts this weekend on Sunday 4th.)

cookie dough is relevant. how could you?

please note that my attendence will also include sundays starting about 2 weekends from now.

Noted Ben, I tried to figure out how to do more than three columns, but oh well. And thanks for bringing all the instability exercises to the last workout, I haven't been including enough "wobbly" moves, and I had originally listed them as a staple.

Just so that people know, if you are planning to come and no one else is signed up I will be there. Rutger's counter: 5 months.

you know what else would be a great thing to be doing while waiting your turn for some exercise? ................................ Jump ropes!

We've used them before, but we can only get one, and people were intimidated by the coordination required. If your requesting them though, we'll bring'em back.

well I'll just jump rope by myself then while everyone else stands around. That will get them jumping after a few minutes I'm sure.

adam, if I had known that there were going to be jump ropes then of course I would have come. BRING THEM ON WEDNESDAY!

I promise jump roping (or jumping jacks if you don't like the rope), quick feet, and wobblyness for wednesday.

not sure I can make it tomorrow, dang.

i'll try to come this time

Injured my knee at soccer last night so I won't make it this week :(

adammm. I need a promise of a jump rope. I don't think I'll be doing your l and complete and hardcore pylometrics, but I'm committed to the jump-roping. I will be in the gym around 7, a bit after.

Adam are you opposed to moving the sunday workout time to afternoon for this weekend only so that those of us with family obligations (ie thanksgiving) can make it?

The Sunday workouts on October 11 will start:

Medium-Rare 1200
Well Done 1330 (harder of the two)

Everybody is invited to do either or both. This week's workouts will be titled: "HOW MUCH PIE DID YOU EAT THIS WEEKEND?!?!?!!!"

It will involve some "kids exercises," "pyramids", stairs, and boxes.

Then afterwards at 1930 I will host a potluck for people who don't have family commitments but still want a meal with lots of people. Check the "Everything Else" for information.

So here's the update. I didn't eat enough pie to deserve what we did on Sunday.

And today I bonked during my own workout. 35 minutes into the second half I lost it. So a heads up to everybody coming to these workouts, especially the double session, eat and hydrate intelligently, or you will look and feel worse than you ever have before.

That being said, plyometrics and kids exercises are not scary or intimidating as long as you act smart. Do as I say, not as I do.

NEW SCHEDULE INFORMATION>>> Changing over on Nov 2nd

Hons spinning classes will be beginning on Nov 1st according to the schedule, that is in less than 2 weeks. This is how it affects our schedule.

We will be doing the same, easier/harder split 1800 - 1930 - 2100. on MONDAYS AND WEDNESDAYS. This will mean we'll be well rested to break crankarms on spinbikes :shock: (yeah... we're that strong 8) ).

This new schedule will start on Nov 2nd (Monday) I'll see you all there and at spinning)

I just found out about a midterm I have Wednesday Nov 4, Thus I will not be at the gym that day, but there are definatly enough people for somebody to make it up as they go the same way I do.

So is there plyometrics today or not ?

Today at 1930 hours, right Adam?

Maybe you could repost the schedule, i'm a bit confused.

Monadays and Wednesdays at 18:00 for beginners, and then again at 19:30 for the others?

You are correct Nick,

From now on, the workouts happen on Monday and Wednesday

1800 to 1930 for beginners

1930 - 2100 for experts

Beginner and expert is just a description of how much rest we get between sets. Same exercises for everybody with more rest for "beginners".

There is a workout tonight Monday Nov 2,

No workout on Wednesday Nov 4 (I have a midterm)

Spinning with Hons Sunday Nov 8th,

Workout Monday Nov 9th.

MOMMMMMMMMMMMMMYYYYYYYYYYYYY :shock: :shock: :shock:

... and where do we meet for the training tonight?

At the varsity weight room, right across from the spinning room. If you are coming for round 1, (1800) we'll be inside, if you are coming later or round two (1930) we'll be inside or in the hallway.

8)

Are these workouts still happening on a regular basis?

Yes they are regular. Twice a week, Monday and Wednesday from 6 - 7:30 and 7:30 until 9, until I leave for home December 20th. I'll be back for January 3rd.

Look at all the snow!!!! Sounds like a perfect reason to come to the varsity gym at 6 pm for some good ol' moving heavy things around for fun.

This week is also the beginning of a new rotation. We will be doing BIG jumps, BIG lifts, with BIG rests today and on Wednesday to help increase our maxiumum pedaling force. :D

Lets go break some crankarms. (I've got two to my name, 1 neuvation, 1 spin bike)

Its MONDAY and that means boxes. Medium boxes with medium rest and medium(ish) hurt. 6 - 730 for round 1 and 730 to 9 for round two (harder).

I'm going to be at the varsity gym from 4:30 - 6 doing UPPER BODY :shock: . It will make your Houde time 2.4 seconds longer, but increase your intimidation factor by 3. :twisted:

Hey Adam,
I won't be able to make it today, I need to work on the final tomorrow. I'll see you on Wednesday.
Good luck with your final, don't take out your anger on the people who come :P

You're going to work out from 4:30-9??
Better bring the rawberry......
I'll come by at 7

hey adam,

i'm finished my semester as of wednesday 11:45 am. If you're going to the gym again at 4:30, i'll tag along.

sorry Nick, I'll be showing up at 6, I've got lots of studying to do. "I'm here for school first then cycling" or thats what my parents keep telling me.

my scheduling is all fracked up too right now - bleh. Going to try to make it tonight.

I got us access to the spin room and have the boxes all set up, but I don't have anybody to jump with :cry:, We could even do intervals on the bikes if people came ...

i'm coming!!! so is my sister. We're there at 7!!!

Tonight Wednesday December 16th is the last workout of 2009. I'll be doing upper body from 5 - 6, then there will be the normal 3 hours from 6 - 9. Don't forget to bring your awesomeness.

So I got the A-okay from the McGill Sports Med clinic to start abusing my knees again. New Years Resolution #1: 6 hours of plyometrics every week!

Hell yeah!!! I'll be posting when they are once I've worked out what my own schedule will be. However I promise the workouts start two a week first week back (probably with an bonus on Sunday the 4th before starting up during that week.)

Have awesome fun this break everybody. And everytime you reach for a piece of pie, just think of the army hctt. J)

Hey Adam!

School starts again on monday the 4th, so i wanted to know if it's the same schedule for the winter semester? Damn .. I hope it will fit into my schedule .. :~ (lol, wanted to try one of these...)

Offical Schedule for the new year.

First workout on January Tuesday the 5th, 6 -9. Consisting of two 1.5 hour "rounds". Round one is "easier" which means that I'm making sure that everybody is being safe and pacing themselves. Round two is "harder" because I jut let everybody take care of themselves and put in as close to zero rest as possible.

Workouts will be every Tuesday Night 6 - 9 and Friday night 6 - 9.

I chose these times to spread them out for recovery and to avoid the Monday night PowerWatts class and Hons' Sunday morning spinning, which has more participants than the 6:30 am Friday session.

These will continue every week (barring my midterms) until the Rutgers race. Then I'll be continue with just on bike training for the next five weeks up to the three weekends of racing.

2 months to Rutgers. Hope you all come.

Sorry... I haven't been keeping up with the forum. Where will the workouts be held on Tuesdays & Fridays? Will they be in the spin room? Thanks.

The workouts are in the varsity weight room, or the hallway adjacent to it, both of which are directly across from the spinning room in the McGill athletics building basement.

well that was shitty....I went to take a "thesis nap" and slept right through until 9.... :|

Schedule adjustment: (stupid labs)
In working out my own scheduling I found a conflict with Tuesday. Its time will now be from 6:30 to 9:00 pm. 1h 15min each, but I'll just pull those lost 15 minutes from the amount of talking we've been doing and we'll still get in the full workout.

For round 2 on Friday:
Friday is still the best choice of the week for the second session, however I will maybe sometimes get a little fatigued after having done Hons' class that morning, so don't be surprised if I'm not as "bouncy" as I used to be. I can still say really hard workouts, even if I'm crying inside.

Hope to see people there. Right now we are going back to basics, so focusing more on absolute strength, lactic acid tolerance, and the mental toughness to not get dropped.

Thanks.

Hi Adam,

We missed you this morning at spinning :(

Does your absence this morning change anything for this evening?

I won't be able to do the 5+ minute wall sits without your screaming- errrr... I mean "encouragement."

sorry not gonna make plyo tonight. spinning this morning, an hour of yoga at 2, and I think 3 hrs of plyo on top of that and I might just expire. I'll catch you next week. Plus i'm still a bit sore from tuesday...
But DAMN did my legs looked ripped in the yoga mirrors! nothing like 15 minutes of wall sits to make you cut.

I am so into my routine of biking in the morning before breakfast that I started my ride on my trainer, at 7:10 was doing a set of spin ups and thought lock down those hips, and then I realized it was Friday morning. I'll be at the gym in 20 minutes.