Birds Hill Run Club

Hi Bull Dogs Run Clubbers,

It's time to get into running shape.  Running is a great way to stay active, improve your fitness so you can improve your sporting life and just be a "gym class hero."  Just because running is only a few days a week at school doesn't mean you can't run other days.  You can run with your friends or family...if you are really fast, they can bike ride as you run.  We have a fun run against Dr. Hamilton coming up in a couple weeks.  We need to focus on "keeping" running.  Go as fast as you can without stopping.  It may sound odd, but if you are new to running you need to keep moving.  If you want to walk, you can walk with the Seniors at Kildonan Place.  Sprinting or racing at run club is not encouraged unless you have already finished your distance and you want to challenge someone.  Our last run was 3 kms.  The goal is to keep running, then as the distances become longer your Cardio will improve, then you can increase your speed.  Always hydrate with water before you get to school and eat at by 7:45 am(at the latest) based on Run Club starting at 8:30 am...as we warm up until 8:45 am.  Also, make sure you have the proper shoes (this isn't skateboard club, volleyball or basketball), running shoes with cushion.  We spend all sorts of money on sports equipment but sometimes forget getting shoes for Run Club.  You will be faster and it will be easier to run.  

We'll see you at the next practice...feel free to run, do sumo squats, body planks or any other exercise that works with your legs, core or cardio.

Run Hard and Have Fun!

enthused!

Scott "Cardio" Cardno

Grizzlies AAA - Cardio X Trainers

Hi Folks,

It's time to get serious with your training. Hey, you can still have fun while training. You want to focus on the Cardio X Training concepts: The L.U.C.C. system (patent pending). Each letter represents a training module. L is for Legs, U is for Upperbody, C is for Cardio and the second C is for Core. Focussing on the four elements will take your game to the next level as well as providing adequate recovery time for your body throughout the workout.

Sample Homework:

This can be done 2-3 times per week. Extra Cardio can be added to fill out the other days.

Legs-Sumo Squats (15-20), Walking Forward Lunges (20-25), Walking Reverse Lunges (12-15),

Sumo Jumps (15-20), 3 Way Lunges (9:30-12:00-2:30...positions on a clock face) 15 per leg (3 positions x 5 sets). Wall Sits :30 to :45 x 2 sets.

Upperbody-Pushups, vary hand positions: standard, wide and military. Standard 15-20 subtract 5-10 if incline pushups (feet on chair or bench) Wide 15-20, Military 5-15. Bench (or chair dips) 20-25. For a tougher workout: hold pushup or dip 2, 3 or upto 5 seconds each. Take rest every 5 or 10.

Cardio-Jump Rope 100-200 jumps. Star Jumps 25, Mountain Climbers 25, Burpees 15-20, Run on the spot...Running or Treadmill/Elliptical Trainer are also good 5-10 min intervals. make sure the equipment fits properly.

Core-Crunches 25-30, Side Planks :45 each side, Full Plank 1:00-2:00.

Everything stated can be done once, advanced is twice or two sets. You can be selective on the Legs and Upperbody and do 3-5 exercises, once or twice. This will be an intense workout, so pick and choose a few exercises, alternate 2 Leg, then 2 Upperbody...you will give your body the chance to recover. Avoid working out hard one day before games or gameday. You can work out after an early game.

Always S-T-R-E-T-C-H. This will help the muscles develop properly. If you cannot touch your toes sitting on the floor, you are either A. the parent B. out of shape(see A) C. not stretching properly. Hamstrings(back of the leg), Hips, Calves(nothing to do with milk) and Quadriceps (front of the upper leg...nothing to do with ATV's), need the most attention.

Remember, what you do now will propel yourself into a new higher standard of fitness excellence...you will be...a Gym Class Hero! Feel free to check out Tyler Schmidt and Duncan Keith's bio on the blogsite...two super hardworkers off the ice.

enthused!

Scott "Cardio" Cardno

AA FISHERMAN

Hey Fish,

Keep working out between games.  You know the exercises: Legs-Sumo Squats (20 or 25 advanced-2 to 3 sets), Jump Sumos (20-2 sets), 3 Way Lunges (24/leg 48 total 2 sets). Upper body-Push ups 5-25 vary hand positioning, standard (25), military(15-20), diamond(5-10) and wide(15-20).  For less reps hold for 5 seconds at the bottom of the push up...advanced feet on bench/chair.  Chair dips (25-30), to increase load hold at the bottom of the dip for 3-5 seconds.  You can also hold one leg in the air for the last 5 or 10, alternate leg on second set.

Cardio-Jumping Jacks 1:00 min, 30 Mountain Climbers, Jump Rope (if you have room) 150-225, Burpees 20...if you have access to elliptical trainer, treadmill, bike...add 15-25 mins.

Core-Crunches 30-40(2 sets), Full Body Plank 1:30-2:30 (2 sets). Side Plank :45 to 1:15 both sides.

The above exercises should not be done on game day, two days before would be okay.  Selected exercises can also be done after a game or practice.  The entire system is based on the Cardio X Training L.U.C.C. concept: Legs, Upper Body, Cardio and Core.  You should do two to three of one area (Legs, Upper Body...) then rotate to the next area.  The system is based on focusing hard on one area, then giving that area time to recover.  

Just because you don't have the time to do all of it, do some of the exercises.  It's up to you. Some players will be playing AA next year, others set their site on AAA hockey.  There are many players and teams not doing any sort of Dryland, you have a huge advantage.  The harder you work, the better your results.  Not just in hockey, but at school (be a gym class hero), other sports, and your confidence level will be through the roof.  If it were that easy everyone would be doing it.  Aim high, work hard, play as a team and have fun!  Go Fish Go!