Workout Foundation

Sunday through Saturday

     Sunday is the beginning of the week, Saturday the end. So then, the schedule will be set up according to this layout. This is in contrast to the widely accepted Monday through Sunday week schedule. Day 1 will be on Sunday and not Monday.

Sunday:     upper body and core training

Monday:   intense core training

Tuesday:   lower body and core training

Wednesday:   REST, stretching

Thursday:  sprint and plyometric training

Friday:      intense core and plyometric training
Saturday:   REST, stretching

Work Out Setup

• 15 minutes of warm up exercises and dynamic stretches
• 15 minutes of work out routine
• Static stretching

Warm Up Exercises

     May include but are not limited to

• Burpees
• Lunges
• Box Jumps
• Broad Jumps
• Ground Kongs
• Quadrupedal Movement
• Caterpillars
• Knee Highs
• Squat Thrusts
• Heel to Butts
• Ski Shuffle
• 4 Corner Shuffle
• Mountain Climbers

Warm Up

     These are done prior to any stretches or exercises to the effect of elevating the heart rate, circulating the proper juices and lubricants, and is commonly achieved when a healthy sweat has been broken.

Dynamic Stretches

     These are stretches which use momentum to warm and stretch the muscles comparable to stretching a rubber band. This is done in correlation to rotating the joints after a slight warm up has been completed. This insures a dramatic decrease in injury and the use of the muscles with 100% efficiency. 

Static Stretches

     These are stretches which are held in a singular position without moving but with proper breathing techniques for the purpose of relaxing the muscles used. This dramatically decreases the chance of the muscles healing in a constricted fashion, increases the flexibility and mobility of said muscles, and decreases the chance and severity of soreness. These are not to be done prior to warm up or static stretches as it would be comparable to bending a frozen hot dog. The muscles will be over extended and may lead to injury.

Breathing

     This is a crucial part of any type of stretching or work out routine. It is important to have control over breathing at all times, as proper circulation of oxygen through out the body is key to efficiently exercising. The muscles must have a sufficient flow of oxygen to be able to perform and heal.

How to breathe:

     One should breathe deeply for approximately 3-5seconds and exhale slowly for 2-4seconds. Short, shallow breaths are not good, as they can cause more damage to training and the body. Too long of a breath can offset your respiratory balance which often results in a reversion to short, shallow breaths and commonly causes a lack of oxygen flow to the body.

     A great practice to get into the habit of is to flex the entire abdomen, begin inhaling, expand the lower abdomen, allow the air currently being inhaled to travel upward, expand the rib cage, and begin exhaling with reverse abdominal movements only when the abdomen and chest are completely filled with air. This will insure a proper amount of oxygen intake and aid in breathing control during intense exercises.  

     When to breathe is a common issue. If doing an exercise such as Knee Highs, one could begin a steady breathing pattern prior to starting, continue it through the exercise, and bring it to an end shortly after the exercise has ended. The respiratory recovery rate should be pretty substantial and often is noticeable.

     When doing a static stretch such as the Cobra/Serpent/Cat Stretch, one could begin a deep inhalation prior to movement, begin exhaling slowly during the dip into position, and finish the exhalation once in position. From here one could breathe with a steady pattern, during each exhalation relaxing the body more and more for a better stretch.

The Benefits:

• Respiratory Recovery Increase
• Efficient Oxygen Circulation
• Stamina Increase
• Lung Capacity Increase
• Respiratory Strength Increase
• Endurance Increase