Tuesday, March 24, 2015

obstacle course training camp


April 11 – May 23

10 – 11:30 am
Cascade Middle School Track
Get in shape for a Spartan Race, Tough Mudder or Warrior Dash and improve your performance.   During this 6 weeks you will improve your strength, agility, coordination and mental toughness as you jump, crawl, push, run, & carry weights.

Cost:          $105.00 for 6 weeks
$20.00 per session drop-in

Name:____________________________________             Date of birth:______________

Email:  ____________________________________            Phone#___________________

Payment:_______________  check___    cash___

Please check which camp session date(s) you are registering for.
Apr 11 – May 23 (all 6 weeks)
Individual session  Date:________________

Pre-Register with Sloane Anderson

Tuesday, March 17, 2015

6-week obstacle course training camp

I am hosting a 6-week training camp for anyone looking to improve their fitness and for those who want to compete in an obstacle course race.  The class will be challenging and fun, and will utilize many different pieces of equipment.

The cost of class is $105 for all 6 weeks.  

The dates of the class will be April 11 - May 23 (no class May 16)

Class times will be Saturday's 10-11:30am 

For those who are planning to compete in a obstacle course race or mud run this year, there is a race on May 30th (Atlas Race -Medford) the week after the camps end that might be fun to go to as a group and put all your improved fitness to the test.  By then you will all be ready to overcome any obstacle course race with confidence.

During the 6-weeks you will be doing lots of strength exercises and lots of running interspersed with challenging "obstacles". You will carry heavy objects, do lots of burpees and get dirty.  

This information is also on my Facebook page, please share with your friends if you haven't already done so.

The video below will give you a taste of some things you can expect during the 6 weeks.

Thursday, March 12, 2015

Two great strength workouts for runners

Are you a runner struggling with running hills or lack that burst of power needed to stick with the pack?  If so, try incorporating these two strength workouts into your training to build strength and power.  Continue with your normal running routine and allow 1-2 days of rest between these workouts.  If you have been running regularly, you can include one of these workouts the day before your Tempo run and one workout the day before your Long run.
This is not what I look like when running...at all.

Make sure with both of these workouts that you warm up for 10-15 min. with 5 min. of easy jogging followed by some movement prep exercises such as the following:

Warmup:  10 min.Forward lunge with a twist
Jumping jacks
Inverted hamstring stretch
Knee hugs
Med Ball good mornings
Planks with alt. arm lifts

Running workshop Q and A

Workout #1:  45-60 min

Complete all strength exercises one after the other in a circuit format.  Perform 3-4 sets of 8-10 reps with 20-30 sec rest between exercises and 1-2 min rest between sets.  Then complete 2-3 sets of the two core exercises.

Bulgarian Lunge
DB RDL to Bent-Over Row
Alt. 1-Arm DB Bench Press
Alt. DB Hammer Curls
TRX Triceps Press
DB Side Lunge to Clean to 1-Arm Press (the side you lunge to is the arm you press overhead)

Bicycle Crunches
Plank with Alt. Opposite Leg/Arm Lifts

Workout #2:  45 min

Perform 2 sets of each Strength Superset (1a,1b and 2a,2b).  Rest 30 sec between each set and 60 sec between each pair of exercises.  For all others (3-5) perform in a circuit format one afer the other.  Rest 30-60 sec between sets.
Perform 15-20 reps for all exercises except the X-Band Walks (8 reps) and Suitcase Deadlift (10 reps).
For the core exercises perform 3 sets of 10 reps each.

1a. TRX 1-Leg Squats
1b. Split Lunge Jumps

2a. KB RDL
2b. Back Extensions


3. X-Band Lateral Walks (using a superband (.5" - 1")
4. Stiff-Arm Pulldowns (using a straight bar)
5. DB Suitcase Deadlift (like a regular deadlift, but only lifting 1 DB)
REST 30-60 SEC


6. Hanging Knee Raises
7. Med Ball Chops
8. Anti-Rotation Crunches

Make sure to cool down 5-10 min with some foam rolling and stretching.   

Thursday, March 5, 2015

5 exercises to build rotational power for spring sports

As winter winds down, spring sports are not far from starting.   Are you ready for your sport?  Whether you play baseball, lacrosse, golf, soccer or tennis, all require three things:  mobility, core strength and rotational power.  All of these sports require a person to maintain their balance while delivering a powerful kick, throw or swing, so having good stability will also be key.  

Here are five exercises that will help you build more rotational power to better prepare you for the demands of these sports and help improve your performance on the field.

Look for this article to also appear in the BendOR Magazine in this month's issue; due to be on stands Mach 9th.

1.       Med Ball Side Lunge with Twists - This is a great exercise for strengthening the glutes, obliques, inner thigh and mid-back muscles that come into play during the rotational movements.

·         Hold a medicine ball at chest height in front of you with your arms extended 
·         Feet should be shoulder width apart in a good athletic stance
·         Lunge to the left and at the same time explosively rotate the ball to the left
·         Step your right foot to the left and bring the ball back to the start position
·         Perform 8-10 reps on each side

2.       Half- Kneeling Rotational Cable Chops – This exercise works the hips, core, wrists, triceps and shoulders.  It trains your abdominal muscles to work in conjunction with your lower back and hip muscles leading to more rotational power during a throw or swing.
·         Attach a rope to a high setting on a cable machine
·         Begin in a half-kneeling position facing sideways to the machine, the outside knee down and your inside foot down
·         Hold the rope with palms down and hands shoulder width apart
·         Engage your abdominals and squeeze your glutes to create stability
·         In one motion, turn hips and shoulders away from the machine as you pull the rope to your chest and then push it down and away from your body
·         Keep your chest up and shoulder blades pulled back
·         Focus on using good form before increasing the weight
·         Perform 12-15 reps each side

3.       Single Leg RDL to Clean and Press – A favorite exercise of mine, (also used in the January Issue of BendOR magazine) this exercise trains the upper and lower body to develop stability.  It also helps build strength and power.  In this exercise your core muscles will be working to resist rotation, which can give you more control during rotation and lead to a more powerful shot, throw, or kick.
·         Maintain slight bend in the knee with the foot on the ground, and lift the other foot off the ground.
·         With a Kettlebell or Dumbbell in the same hand as the leg on the ground, perform a Single Leg Deadlift; hinging at the hips with a slight bend in knee and maintaining a flat back.
·         Swing the opposite leg through, clean the weight up to shoulder level, and then press overhead.
·         Start with a light weight (10-20lbs.) and increase as your stability improves
·         Perform 5 reps on each side

4.       TRX Standing Y,W’s – This is a great exercise that addresses the deltoids, upper back muscles,  and the rotator cuff muscles of the shoulders to help build stability and reduce injury.  Any sport involving a high velocity throwing or swinging movement will require these muscles to decelerate the arm. 
With these two movements, you can alternate back and forth between the “Y” and “W” or do all reps for the Y and then all reps of the W.
·         Grab handles of TRX Suspension Trainer with palms down and lean back at a 45 degree angle with arms extended.
·         Feet should be shoulder width apart
·         Pinch your shoulder blades together and down (shoulders away from the ears)
·         While keeping your body and arms straight, exhale and pull the arms overhead in the position of a “Y”.
·         Lower the arms slowly to the starting position.
·         Start in the same position as the TRX “Y”
·         While keeping the body straight, exhale and rotate your shoulders back forming a 90 degree angle with the elbows and shoulder and forming a “W”.
·         Slowly lower back to starting position
·         Perform 8-10 reps of each movement

5.       TRX Flutters – This is a great exercise for any throwing sport as it helps to strengthen the shoulder muscles that help prevent rotator cuff injuries.  Your core muscles will also be on fire as they must work to support the spine to keep you in a balanced position.
·         Hold the TRX handles in front of your chest and face away from the anchor point.
·         Lean your body forward at a 45 degree or more angle
·         Feet can be shoulder with apart, or to make it more challenging, together
·         Keeping your core muscles engaged and your body in a straight line, move your right hand straight up and your left hand straight down simultaneously.
·         Continue to alternate back and forth without letting your hands flare out to the sides
·         Start with short strokes and progress to longer strokes as you become more efficient with the exercise.
·         Perform 8-10 reps on each arm