Agreed, but I still think deadlifts and squats are soooo effective, comparatively speaking… (p.s. I did deadlifts again today, and realized that the gradual putting down part bothered my back, so I took freedom in dropping them :p)
p.s.2 nycjay: are you sure that MB throw doesn’t hurt when you hit the matt?? :o Rough matt!!
(sooo cold today)
Indoor track:
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15min jogging
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15min stretching
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2 x 30m A skips
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2 x 30m running A skips
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3 x 30m B skips
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1 x 50m scissor kicks
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2 x 80m strides w/ trainers
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2 x 80m strides w/ spikes
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3 x 80m sprints, slow walk back recoveries.
rest
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2 x 40m running A skips
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1 x 80m sprint
weight room:
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deadlifts: 10x(60kg) I forgot how much the bar weights… it’s a typical bar
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deadlifts: 5 x (70kg)
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deadlifts: 7 x (70kg)
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leg curls: 1 set of 15
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leg curls: 1 set of 8 (more weight)
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many abs/ back exercises
glute exercises: (most from http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth article)
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35 each lying abduction
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3 x 25 each donkey kicks
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3 x 25 each fire hydrants (funny name…)
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3 x 25 each donkey kicks (again)
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2 x 25 each fire hydrants (again)
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1 x 15 lateral pull downs
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2 x 15 push ups
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2 x 6 each single leg hip raises w/ swiss ball
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2 x 15 both legs hip raises w/ swill ball