gettin' fit, gettin' strong

After an up week of mileage, take advantage of this upcoming consolidation (i.e. recovery and adaptation) week. Once we get past this week, the mileage will jump up pretty good and soon we will start adding high-end aerobic efforts with the fartlek and the 80% runs.

Don't forget to post weekly mileage to the blog. Most of you are doing a great job, but we're still missing some; incoming freshmen - this includes you :)

Upcoming blogs will discuss iron supplementation (mainly the why) and sleep. Exciting stuff, I know. And very, very important stuff if you are to make the progress each of you desires.

For this week, let's look at a general strength bodyweigth circuit. We've done it at school several times, here it is in written form. For new people, you can complete the circuit twice a week. For returners, you can opt for this circuit if you don't have access to a weight-training facility, or if you are struggling to find time and/or energy to complete the strength & conditioning program. Go through the exercises in order, completing anywhere from 10-25 reps depending on the exercise, and move from exercise to exercise at a moderate pace. Go through the circuit once; if it becomes extraordinarily easy, you can go through it twice.

1. bodyweight squats
2. v - sit-ups
3. push-ups
4. back hypers or superman
5. squat jumps
6. leg raise (tighten abs, focus on lowering legs slowly)
7. push-ups or push-ups w/ a clap if capable
8. hip extension or glute bridge (or whatever we call them!)
9. slow crunch
10. push-ups
11. clams
12. front plank w/ single-leg raises

Enjoy!

Lastly, good luck to shawn, who runs the USA Jr. 800m next week in Des Moines, Iowa! Training has gone well, running a solo 1:19.9 for 600 today.