Three of the JONESERCISE crew had an interesting opportunity to provide a conditioning workout for the Columbus, Georgia, Lions on March 19, 2010.
Randy, Chris and I met at Memorial Stadium to provide the Lions with our brand of training. Of course we worked out with them even though some of them are young enough to be our children! We weren’t going to pass up the chance at getting pushed by other athletes.
As far as the results of our little training session…it’s like a bell curve. Some of the guys did not do well at all, a few were able to keep up and there were a lot of people in the middle.
Toe Hops for 2 minutes. We know it looks goofy. We told them so. The first 15 – 30 seconds really isn’t that bad…but then the burn sets in…then it becomes a mental game of getting all the way through it. Some of the guys could…many couldn’t.
The hops were followed by 50 yards of inchworms. Only a few of the guys had done these before (they have trained with us at Momentum Physical Therapy/Sports Enhancement http://www.ptmomentum.com/index.html).
Finally we did Long Lunges for 50 yards. The long lunge will hit the thighs for strength but also stretch the hip flexors if done correctly.
1. Rotation Push Ups for 25 yards. Heck of a way to do push ups and a way to get dizzy!
2. High kicks for 25 yards. Dynamic hamstring stretch. Someone did mention trying out for the Rockettes!
3. Jump up/Jump out for 25 yards. Simply a standing broad jump as far out as possible followed by a standing vertical leap.
4. Jump up/Jump out/Sprawl/Push up for 25 yards. Same as above but adding a couple more things.
Third: This was a push up/burpee cycle. We would do 10 reps of the various push ups followed by 5 burpees. Some of the guys thought 10 reps would be a piece of cake but they soon found out that with the added burpees this was going to be a tough drill.
1. Regular push ups/burpees
2. Wide hand placement, finger pointed inwards/burpees
3. Hands at the waist/burpees
4. Diamond/burpees. There are variations of the “diamond”. Ours is to have your butt up high in the air, elbows out to the sides and take your nose to the “diamond” formed by your index fingers and thumbs. A lot had a hard time with this one.
5. Rotation pushup/burpees.
Fourth: 50 squats. We usually do 100. As this workout progressed it looked like only 2 or 3 would hit 100 so we modified it a bit. 50 still seemed like a big number to some.
Fifth: This was the second push up/burpee cycle. We would again do 10 reps of the various push ups followed by 5 burpees.
1. Clapping push ups/burpees.
2. Alternate foot to hand/burpees.
3. Fists in chest/burpees. You lay down with both fists together under your chest and push up. Tough on the triceps.
4. Cobras/burpees. These are tough any time. Check out the video for these.
5. Walkout push ups/burpees. You start in a standing position bend at the waist, “walk out” with your hands, push up, walk back and stand. Harder than it sounds.
Sixth: Squat. 3 variations.
1. Rock bottom. 30 reps at the lowest position.
2. Quarter. 30 reps at the top squat position.
3. Parallel. 30 reps.
Shoulder Burns: 20 movements. 30 seconds each. Maximum reps.
- Military Press
- Small circles forward
- Small circles backward
- Pinches up
- Pinches down
- Shoulder Abduction
- Wrist curls up
- Wrist curls down
- Wrist curls sideways
- External/Internal rotation
- Bent elbows front
- Bent elbows overhead
- Straight arm front palms down Swinging sideways
- Straight arm front palms up Swinging sideways
- Straight arm front palms down up and down
- Straight arm front palms up – up and down
- Push aways
- Shoulder “Ys”
- Shoulder “Ts”
- Clap overhead
Immediately followed by 20 regular push ups and then 20 plyo push ups. They really hated these. Don’t blame them. They hurt. It’s really mental with this one.
Eighth: Core stuff. We didn’t get any of the core stuff on video. Found out that the little camera we use will only do a certain amount of time and will automatically cut off if you don’t mess with some of the buttons.
It was a “low key” core workout for us.This is what was supposed to happen. Again a few of the guys had no problem…a bunch did.
1. 25 crunches
2. 25 leg raises
3. 25 each side alternate foot to hand
4. 1 minute plank
5. 50 crunches
6. 50 leg raises
There may have been a few more core exercises but no less. We can’t wait for the next session!
And the video:
Almost forgot. T-shirt: TEAMWORK: A lot of people doing what I tell them to do!