Mech's Training Log

[pat05005]

September 14th

Warm up - 20 minutes easy shadow boxing. break a good sweat.

STRENGTH WORKOUT


Workout - Full range calisthenics. The objective is to perform regular calisthenics at different angles to enhance the athletes performance when in an awkward position and injury prevention.

4 point lunges - pretend you are positioned in the center of a box. perform 10 lunges to each corner with your left leg. repeat w/ your right leg. 2 sets. 80 reps total for each leg.

4 point lunges extended - pretend you are positioned in the center of 5 boxes. perform lunges working form the inner most corner to the outer most corner. going out and working back is one rep. perform 10 reps before moving on to the next corner. repeat w/ your right leg. 2 sets. 80 reps total for each leg.

lateral sways - position your feet as if you were performing squats. your feet are planted on the ground firmly for the entire exercise. transition weight your left leg, squat down (w/ all your weight still on your left leg), transition weight to your right leg, pop up (w/ all your weight still on your right leg), return to your original position. 25 reps clockwise and counter clockwise. 50 reps total.

4 point lunges w/ sways - combination of 4 point lunges and lateral sways. plant your foot down firmly into a corner and perform sways towards and away from the corner. 25 reps towards the corner, 25 reps away, 50 reps before moving onto the next corner. 1 set. 200 reps each leg.

pigeon and duck footed walking - 100 meters each exercise

sun gods - every 25 reps widen your circle. 3 circles. hands extended out laterally, anteriorly, and superiorly. clockwise and counter clockwise. 450 reps total.

Athletes tend to find themselves in awkward positions while performing. We want to increase the athletes awareness/experience to how his feet are positioned to prevent him from being taken advantage of and possibly injured.