Day 2 Big guys

FRESHMAN THRU GRAND MASTER

Day 2

WEEKS 1 - 2

Before you get started, make sure you have received your check-sheet from your coach. 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.

High Knee Walk w/Rotation	10 sec x 2 reps each leg
Heel Up Rotate Internally	10 sec x 2 reps each leg
Walking Heel Up	10 sec x 2 reps each leg
Walking Heel Up w/Deadlift	10 sec x 2 reps each leg
Overhead Lunge Walk	25 meters
Straight Leg Deadlift Walks	25 meters
Backward Lunge w/Twist	25 meters
Straight Leg Crossover	10 sec x 2 reps each leg
Backward Inchworm	25 meters

IMPORTANT: Do not forget to check each of these drills off the Check Sheet.

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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.")

Push Ups	1 set of max reps
Dumbbell Curl	1 set of max reps
Alternating Situps	1 set of max reps
Triceps Kickback	1 set of max reps
Alternating Shoulder Dumbbell Press	1 set of max reps
Chair Dips	1 set of max reps

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.)

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C2C Exercises

Military Push Up	1 set of max reps
Overhand Dumbbell Curl	1 set of max reps
Back Fly	1 set of max reps
Overhead Triceps Extension	1 set of max reps
Overhead Weight Raise/Swing	1 set of max reps
Dumbbell Upright Rows	1 set of max reps

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.)

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C2C Exercises

Weighted Side Bends	1 set of max reps
Sit Ups - V Ups	1 set of max reps
Prone Push Up Bridge	1 set of max reps

IMPORTANT: Do not forget to check each of these drills off the Check Sheet.

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Cardio

If you have indoor practice today, skip the cardio cross-training.

Otherwise, choose from one of the four cardio drills below:

Running - Run 1 mile, RECORD TIME

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, Max effort pace, RECORD TIME

* 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.