|
Previous
FRESHMAN
THRU GRAND MASTER
Day 1
WEEKS 1
& 2
Before you get started, make sure
you have printed a
Check Sheet. You'll need to record
all of your results on your Check Sheet.
For information on how to complete
the Check Sheet, review the
Check Sheet Instructions.
For today's training, simply work
your way down the left-hand side of this page.
|
Pre-Exercise
Hydration
Ensure you have
consumed 8 ounces of water 30 minutes
before
beginning exercising.
Exercise
Hydration
Ensure you
consume 2-4 ounces of a sports performance drink (Accelerade,
Glyco-Peak, Cytomax, Gatorade) every 15 minutes while
exercising.
Dynamic Warm
Up Exercises
It is important
that you warm up properly before exercising. Dynamic warm
ups will allow you to stretch and warm up at the same time
which will dramatically decrease the potential for injuries.
IMPORTANT: Do
not forget to check each of these drills off the Check
Sheet.
|
|
|
C2C
Exercises
When the
exercise states "max reps" you should perform as many
repetitions as possible without stopping. There is no rest
break between exercises... move from one to the next
immediately. It is very important that you record only the
number of repetitions you perform correctly. If you are
unable to complete an exercise, write "UTC) in the
appropriate space. (UTC stands for "unable to complete.")
IMPORTANT: Do
not forget to check each of these drills off the Check
Sheet.
REST 2
MINUTES
(Keep moving by
walking back and forth swinging arms.)
|
|
|
C2C
Exercises
IMPORTANT: Do
not forget to check each of these drills off the Check
Sheet.
REST 2
MINUTES
(Keep moving by
walking back and forth swinging arms.)
|
|
|
C2C
Exercises
IMPORTANT: Do
not forget to check each of these drills off the Check
Sheet.
|
|
|
Cardio
If you have
indoor practice today, skip the cardio cross-training.
Otherwise, choose from one
of the four cardio drills below:
|
Jogging
- Jog at a slow pace, 5-6mph or 10-12 minute miles
for 1 mile |
|
Slide Board
- 3 sets, 5 minutes each, slow and controlled with 2
minute breaks between sets |
|
Jump
Rope
- 3
sets, 3 minute sets with 2 minute breaks between
sets |
|
Ride
Bike
- 5 miles, active recovery pace (An active recovery
pace is one where you are exercising just enough to
"almost" break a sweat... it should be a
low-moderate intensity level.) |
* Finish with
one set of static stretches
Post-Exercise Hydration
Ensure you have
consumed a protein-based recovery drink within 30 minutes of
finishing your training (liquid protein, Muscle Milk Light,
glass of chocolate milk, etc.)
|
CONGRATULATIONS!
You have just completed your training for the day. Don't
forget to complete your daily logs at the end of the day.
Tips
 A hot bath after your workout helps to relax your
muscles.
Continue to sip water throughout the day to remain
hydrated.
If your joints feel tight, ice them.
|
|
 |
 |
|
The "Choose to
Commit" Program was designed to teach a philosophy
of making good choices regarding physical and mental
training, rest and recovery principles and good
nutritional habits... more>>> |
In this area you will
find training topics associated with the C2C
Program. Current C2C participants should study each
topic in detail. You will find most of the answers
to questions on the C2C online tests covered in this
material. |
© 2009 -
2010 TEAM FAST. All
Rights Reserved
February 07, 2010
|
