Thursday, October 17, 2013

Daily RAW: Indy - Week 2, Day 3, "No More Crushers!" Returns

Greetings RAW Warriors,

Today's RABC Workout is Day 3 of Indy's Week 2.

Total Body Day:

Deadlifts: 3 x 10
Bench Press: 3 x 10

Bent Over Rows or Pulldowns: 3 x 10
All-Star Sit-Ups: 3 x 5 per side

3 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Mountain Climbers
Total Body Extensions

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Next Tuesday, I start up coaching the elementary 4th-6th grade boys basketball team.  One thing I incorporated last season with my JH boys was the "3 Minute Warning".   Frankly, I was trapped in the concept of doing sprints, sidelines, or crushers at the end of practice and shooting from the hip as to how much to do.  I needed something more constructive and with an end-game in mind.

I grabbed onto the concept the Workout Finisher from trainer Mike Whitfield, and realized it had a place at the end of a practice session for sports teams, especially in basketball. 

I came up with my own finishers to end practices with called "3 Minute Warning", and even "2 Minute Warning".  I take some basic warm-up and speed/agility drills and use them at the end of practices. 

This gives the athletes a few things: 1 - Focus, 2 - Effective Drills, 3 - Conditioning in appropriate time frames. 
1. Focus - by giving athletes a set time, such as 3 minutes, they know its only going to last that long. I remember in HS seeing the practice schedule and all you'd see is "5:45 - conditioning" and no end point. Would we have 5 minutes or so of crushers & sprints, or 15?  Some days we might go 20 minutes or so of line drills and sprints.  It was crazy because we never really knew when the end was. When you work, you get done at the end of your day, you know when the end point is. When you go to class, you know when the end of class is.  You watch TV, you know when the end of the show is. Point being, when you give athletes this end-point focus, you will get more out of them in that time frame.

2. Effective Drills:  Yes, you can still do sprints and line drills like 'crushers', but often we do the speed/agility drills at the beginning of practice with fresh legs and make it a part of a warm-up.  At the end of practice, legs might be more tired and slightly fatigued, but form can break down if you don't pay attention to it.  If you add these drills like high knees, butt kicks, cariocas, etc in the 3 Minute Warning, athletes once again get more practice time and devotion to these drills in a concise format of high quality work in a small amount of time.

3. Conditioning in the right time frames: Usually in most anaerobic sports, its a 1:1, 1:2, 1:3, 1:4 and 1:5 work/rest ratio.  You can use 3-Minute Warning sessions to train anaerobically, such as 15:15 in seconds of work/rest, or 20/10 work/rest.  This keeps the athletes tuned-in with the right timing needed to train anaerobically, even in a small amount of time in 2-3 minutes.

Want more on "No More Crushers"? Go here:
http://amzn.com/B00B36DBZ6

If you're into such a concept but are a runner, check out "Track Attacks!" instead:
http://tinyurl.com/trackattacks

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
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