Monday, January 30, 2006

Dynamic Warmup/Energy System Training

This will be the only time you will ever see me write this, because it's long. So in future blogs, the title will be the only reference to it. This was my workout yesterday, when I wasn't playing basketball with a neighbor. It was sometimes paused for twenty shots from a particular spot, because the fast runs were hard. It also took a while because I was learning some of the stretches. I used the template from WS4SB2, Core Performance, and the Parisi Warmup Video for instruction. This could make a really great aerobic session in itself.

Dynamic Warmup Phase (@ means reps each side):
Hip Crossover (10@)
Scorpions (6@)
Prisoner Squats (10 reps)
Jumping Jacks (15 reps)
Seal Jumping Jacks (15 reps)
Front Skips (20 yards down and back)
20 shot pause
Calf Stretch (6@)
Hand Walk (6 times)
Stationary Side Lunge (8@)
Side Suffle (20 yards down and back)
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
60% Sprint (arm& posture focus)(20 yards down and back)
20 shot pause
Inverted Hamstring (6@)
Forward Lunge/Forearm to Instep (6@)
Lunge Walk (10 steps down and back)
Backpedal (20 yards down and back)
20 shot pause
Backward Lunge with a Twist (6@)
Drop Lunge (6@)
Sumo Squat to Stand (6@)
Squat Jumps (5)
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)
20 shot pause

Ground Based Mobility:
Back Bridges (10)
Iron Cross (Basically, a Scorpion done while on your back)(10@)
Rollovers into V-Sits (10)
Birddogs (10@)
Fire Hydrant Circles (10@, forward and backward)
Arm Circles
Mountain Climbers (10@)
Groiners (10@)
40 shot pause

Frequency Phase:
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds
Cariocas: 20 yards down and back
Sideways Running: 20 yards down and back
85% Sprint: 40 yards
40 shot pause

Change of Direction Drills:
Suicides (2 versions)
This second one has no name, but here's what I did: run forward down the court, run sideways to the right, run backwards, run sideways to the left, repeat 3 times.
Shuffle sideways at a diagonal, in a zig zag pattern, down and back.
Dribbling ball around cones, like an obstacle course.

Weight this morning: 236.5 lbs


Chris D. said...

Nice workout Alberto. That's a lot of stuff to do and it looks like it's paying off with the weight being down!

Alberto Caraballo said...

This is more fun than 45 minutes on a treadmill or elliptical. It hasn't made inroads into my recovery yet, and if you mix in drills for your favorite sport it should be interesting. I would only run it twice a week.

Scott said...

Looks like the Parisi video was a great investment. That's a lot of work!