what is a “fire hydrant”?
Thanks!
ok a “fire hydrant”
i call it a fire hydrant because i believe you resemble a dog pissing on a fire hydrant-i dont know what else to call it.
get on all fours(hands and knees)-
keeping your leg in a 90degree angle raise your knee laterally out to the side of your body-at this point from a “birds eye view” your body would resemble this- h -
return your knee to the ground repeat.
if done correctly i really feel it on my upper glute- a real burner if you havent worked this muscle before. it kind of sounds like one of those ‘buns of steel’ exercises but i realize the value of it in strengthening a weak link in the hip girdle.
if i didnt explain it very well, ill try to elaborate
5-16 fri
weights
hang snatch 1x3@175,3x3@165
power clean 3x3@225lbs
straight leg deadlift 3x8 275lbs
bench press 4x5,1x4 @225lbs-50sec rest
closegrip bench 3x3@225lbs
hammer strength chest press 2x6
shoulder machine press 3x8 @100lbs
lying tricep ext. 2x8
running
flying 20's (40 yard buildup) x3
30's x2
i had to adjust my schedule today because of time restraints(weights before running). i did alot in the weight room and my track work suffered-which i expected, but i probably needed to key back today anyway. note to self-running suffers tremendously more after weights as opposed to weights suffering post running.5-19 mon
-good warmup of jogging, stretching, skipping, starting drills
running
-4x10 yards sprints
4x20yrd
2x40 yrd
weights
- power snatch 3x2@175lbs
- power clean 3x2@245lbs
-alternating leg hops of a step(quick) 3x10
-snatch grip high pulls 3x3@335lbs
-reverse hypers 3x5
-bench press 5x5,1x4@225lbs with 40sec rest
recovery-ice bath 12min.
-today after i eased into the workout it felt great . my hamstring i thought was going to bother me didnt, just a little tender. my first couple of sprints werent great because 1)i felt my feet were too close at the starting line 2)not enough weight on my left foot 3)my starts were too high
some of 20’s and 40’s i was looking down, i should concentrate on having my
head down rather than just looking down.
these were all just minor things but still worth mentioning,
my oly lifts felt strong, went med/heavy on power clean and if wasnt fatigued from running i could have went real high on the lbs.
5-20 tues.
core workout
v-ups 3x5
russian twists with med. ball 2x25
supermans 2x10
fire hydrants 3x12
knee circles 3x12
lying abductor raise 3x12
hanging leg raises 20,15,12
close grip pullups 8,6,5
ez curl rows 2x10
running
tempo runs 2x5,1x2 @65-75%
im getting more out of my tempo runs by starting slower and gradually building up the effort. also im learning from them. if i try and relax and pay attention to my form i can correct some things.
today i started and i was running with my upper body too far out in front. next couple of reps i “sat back” and just concentrated on high knee drive and relaxed arm movement and i found i was moving just as fast but expending about 25% less energy.also i was running too high.
these are two things i need to work on and take notice everytime i run.
i should make a abv. list of reminders for every different sort of drill i do so i can learn from each previous workout
5-21 wed.
weights
- squat 1x3@405lbs,2x3 @425lbs,1x3@405lbs
-clean high pulls 3x3 @ 315lbs
-jammer machine 3x5
-shoulder press machine 2x8
-lateral dumbell raise 2x10
agilities
- agility ladder
- pro shuttle 4reps(2 each way)
- 5yrd forward,10 yard backpeddle x3
- uphill single leg bound (15 yrd)x5
feel i need to add more on agility day.
5-22 thurs
core training
v-ups 3x5
russian twists w/ med ball 2x25
fire hydrants 3x12
knee circles 3x12
reverse hypers 2x12
hanging leg raises 3 sets
weights
dumbell curls 3sets
reverse curls 3 sets
tempo runs 1x5,1x4 @65-80%
i think that i put too much effort on some of the tempo runs on the second set, by 4 i was fatiguing and i figured one more wouldnt help. they felt good, just i was cutting down on rest time and that combined with increased effort was probably a liitle too much today.
5-23 fri
running
flying 10’s(20yard buildup) x8
weights
- hang snatch 2x3 155lbs,1x3@175lbs
- straight leg deadlift 2x6@315lbs
- bench press 3x3@275lbs
- closegrip bench press 3x5@225
- bench press 2x5,3x3 @225lbs with 40sec rest
- incline hammer strength press 2x5
-lying tricep extention 2sets
today the it was raining and the track was wet so i tried to do my flying sprints indoors on the wooden basketball court.
on my buildup i had to run on a bend and then straighten out for the 10yard sprint. i was gonna get in some longer sprints, but the court dimensions were big enough only for the 10’s
5-27 tues.
core work
v-ups 3x7
russian twists with med ball 2x25
fire hydrants 3x12
knee circles 3x12
supermans 2x12
abductor raise 3x10
hanging leg raises 3sets
closegrip pullups 3x8,6,6
barbell row 2sets
running
tempo runs 2x3 @ 70%
ran into the same energy problem i had yesterday because of the early morning workout,so i took of a few tempo reps
back from vacation FINALLY!
6-11 Wed
am
sprint starts 10yrdsx4
20x3
30x2
plyos
alt leg bound 3x15 yrds
pm
weights
power clean 3x3@245lbs
squat 3x2@405lbs
hammer strength SL deadlift
3x6@320lbs
bench 5x5@225lbs with 60-90sec
rest between sets
today was my first training in about10-13 days- a lay off longer than i planned. im hoping in the long run it will be better for me. i felt slow and weak-expected.
i also switched my workouts to an a.m. running session and a p.m. weight session to try and get more out of the workouts. what do some of the heavy hitters on this site think about this?
Charlie?
6-12 thurs
am
tempo runs 1x5,1x1
the first couple actually felt pretty good, didnt feel like i was expending too much energy-kept the volume down cause my first tempo session since my break
pm
weights
hanging leg raises 3x15
fire hydrants 2x12
knee circles 2x12
lying leg raises 2x10
hammer strength pulldown 3x6-8
barbell curls 3x5
reverse curl 2x8
plate curls 2x8
just getting back into it still- the rest of the week will just be adjustment. next week will i will be starting a 3-1-3 cycle. im new at that so people with any pointers can drop in with advices-thanks
6-13 fri
am
running
flying 10’s x4
20’s x4
weights
hang snatch 2x3,3x5@135lbs
incline hammer strength press
3x5@290lbs
hammer strength shoulder press 3x8
close grip bench 4x5 155lbs+chains
today i was extremely sore from just adjusting to training again. i warmed up really good and the running wasnt bad. the soreness is just really bad when im not training-so ill try to hit the whirlpool hard this weekend and get really to hit it full tilt monday
6-16 mon
am
running
10yrd sprintsx4
20yrd sprints x3
40yrd x2
barrier jumps 3x3 (2 bags high)
pm
weights
power snatch 3x2 @185lbs
snatch grip high pulls 3x3 @325lbs
hammer strength incline 3x4 @310
dumbell bench 3x6 @100’s
dips 3x10
shoulder dumbell circuit x2
this morning was HOT and muggy, and the chance of cramping and dehyration was high, so the volume got shaved down a bit. the weights felt real strong though…
6-17 tues
am
running
tempo runs 1x5, 1x3 @ 75%
pm
weights
core work
hanging leg raises 3x15
lying leg raises 3x10
fire hydrants 3x12
knee circles 3x12
russian twists 3x25
lying abductor raises 2x12
hammer strength pulldown 3x6-8
light pullover's 2x10
today felt ok, there wasnt alot of work to be done, went through the motions trying to stay focussed…
wed. 6-18
am
agility
laddders
pro agility 2x each side
bag drills about 10-15 total reps
pm
weights
power clean 3x3 @245lbs
squat 1x3@405
1x2 @405+heavy chain
1x3 @435lbs
1x3@405+heavy chain
jammer 2sets regular @180lbs
1 set one leg step
1 set regular
today during agilities felt pretty sloppy-should’ve warmed-up better. might have tweaked my right ankle.
weights felt good-cleans were really good form. first workout with chains, i like them. im still trying to figure the best way to work them in, maybe in this pyramid fashion, and increasing chain weight.
thurs 6-19
pm
tempo runs 1x5,1x2
lying leg raises 3x12-15
russian twists 3x30
fire hydrants 2x17
knee circles 2x17
shrugs 3x8
isometric 4-way neck 2x10seconds
barbell curls 3x6
hammer dumbell curls 3x8
im still working up to my desired volume of tempo runs, but my ankle was still a little weak, and i was running out of gas. my technique is still a little sloppy. more concentration needed during these sessions.
fri 6-20
pm weights
hang snatch 3x3@165
stiff leg deadlifts 3x6@275
tried to run today, but i was extremely fatigued and my body was pretty weak, so i got in some good hang snatch. need to rehab (ice,whirlpool,light streching this weekend ). im gonna try and incorperate my 3-1-3 starting next week
mon 6-23
am
running
starts 4x10yrds
4x20
sled pulls 4x40yard with a 45lb
pm
weights
power snatch 3x5 @155lbs
1x3@ 185lbs
1x1 @205lbs
snatch pulls 2x5@315lbs
1x3@ 335lbs
1x1@ 365lbs
bench press 3x5@ 260lbs
1x3@275
incline hammer strength press 2x4,1x6
reverse hypers 3x5 assisted
today sprints felt well. im starting a 3-1-3 so the distance on my sprints are lower now and as the weeks progress the distance will increase, and weight volume will decrease.
the oly lifts felt strong, i could of power snatched 225lbs today i think. there are a select group of core lifts ill be using the percentages progression on. reps of 5 are roughly 80%,3 are 85%, 1 are 95%. but i think some of my maxes now are a little unaccurate, but close
tues 6-24
pm
core workout
lying leg raises 3x20
russian twists 3x30
fire hydrants 3x15
knee circles 3x15
hammer strength pulldown 3x10
pullovers (light) 2x10
tempo runs
1x5,1x3
got some quality work today. the best tempo session in a while. can probably start to work up the volume on tempo stuff.
wed 6-25
am
agilities
agility ladder
barrier jumps 5x3 (2 bags high)
pro agility 2reps each direction
bag drillis
backpedal 4x10yards
pm
weights
power clean 3x5@225lbs,1x3@245,
1x1@265
squat 405lbsx5,2x5@405(+chains)
2x3@425lbs(+heavy chain)
push press 3x5@135lbs,1x3@155
1x1@170
dumbell overhead press 3x8
weights have been strong all week, today felt good as well. im on a strength cycle right now and the volume is pretty high, but will decrease over the next two weeks.
agility work was ok. i still havent found the best combination of exercises for me for an optimal agility training session.