September 26, 2016 admin

09/27/2016: Tuesday Kettlebell Workout!

Getting some work in with the #interatlanta soccer players! Strength training and efficient conditioning are essential to keep your younger athletes safe. If we don't build the foundation now, we have a much larger battle to fight as the athlete ages and begins competing at higher levels. We must establish movement patterns early, add load once those movement patterns are established, and progress the athletes to increased intensity from there. Sprinkle in some safe and efficient conditioining, like carries, battle ropes, and some Aridyne/Rower/Ski Erg and we build strong, supple, and well conditioned athletes. 

Workout #267 of 366 (2016)        

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell.

#1: Complete as many rounds as possible in 12 minutes

5 Swings, 1 Clean, 3 Press, 1 Squat (strong side); Repeat on stronger side

20 meters Crawl (any style – click link for a video of variations)

***REST 2 minutes, then…***

#2: Complete as many rounds as possible in 6 minutes

Sprint 100 meters

15 Suitcase Crunches

Record the weight of your Kettlebell and the rounds you completed.