Plyo #4 - Deck o' Cards Part 2! (Thurs, Nov 27th, 6:00pm - 7:30pm - Spin Room)

Spinning and Cross Training
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Dear McGill Cycling,

Welcome to the fourth plyometrics session of the winter!

I’ve included a short description of what plyometrics is if you didn’t attend last week:

Plyometrics, also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner, for example with specialized repeated jumping.
Source

Again, these workouts will be held every Thursday from 6:00pm-7:30pm (November only). Everyone in all levels should come. These workouts typically draw the biggest crowds and serve as the weekly anchor of winter training since you can meet up with everybody. They’re the perfect midweek session to juice you up for spin workouts.

Here are the rules:
[list=1]
[] If you are injured, you are not allowed to participate (but you are welcome to watch).
[] Be hydrated and bring a water bottle (optional: towel).
[] Do not eat a lot, or drink a lot right before coming. Jumping will turn a full stomach into a gastric nightmare.
[] Have lots of fun!
[/list]

Here is the workout:

6:08-6:13pm - Warm-up laps (walking, side steps, jogging, backwards walking/jogging)
6:13-6:15pm - Grab a mat and bricks (as many as you think you can handle)
6:15-6:22pm - Demonstration and practising what each of the exercises mean (e.g. Jacks are Jumping Jacks, Kings get to rest, lucky 7s get rabbit jumps)
6:22-6:25pm - Prepare yourself (grab water, etc)
6:25-7:17pm - Deck of Cards workout (52 cards * 1 minute each = 52 minutes)
7:17-7:20pm - Put away the bricks, get a balance ball and try to hold yourself up (optional: you can start stretching at this point if you want)
7:20-7:30pm - Stretch and cool down, and leave.

This time each exercise will be done for 50 seconds with a 10 second transition period. This isn’t so much for you as it is for me, so that I can keep a smooth tempo by not having to draw the cards while I’m jumping around! Besides, it takes a few seconds to transition into the next exercise anyways.

Remember, Thursday, 6:00pm - 7:30pm in the Spin Room (basement!) of the McGill Athletics Center (entrance on 475 avenue des Pins Ouest). If you’re coming, sign up according to your favourite subject.

See you there,
Dhruv

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THIS WAS AWESOME THE FIRST TIME WE DID IT! COME ONE, COME ALL!

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Here is IAM’s Sebastian Reichenbach showing some fine tt forum on the medicine ball. Maybe something else to do on the the medicine balls!

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Looks much more impressive then his actual ITT results this year…

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I’m liking the love for physics here.

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You might as well have made a category for stamp collecting.

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Bump!

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This week the card exercises will involve more jumping. Just so that we’re somewhat sore this time.

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Got tutorial set up for this day… Have good one

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Nooooooo…
Now there’s no love for chemistry!
Oh wait.

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Here’s the deck we’re working with on Thursday:

[list]
[]2 - Plank or Side Plank
[]3 - Leg Lifts
[]4 - Crunches
[]5 - Front brick jumps
[]6 - Front brick jumps
[]7 - Rabbit Jumps
[]8 - Side brick Jumps
[]9 - Side brick Jumps
[]10 - Lunges in place
[]J - Jumping Jacks
[]Q - Rest
[]K - Rest
[*]A - Wallsit
[/list]
We’ve traded away some variety in favour of more leg destruction. We threw out step-ups and frogs, but added in twice the brick jumping and wall sits! NO PUSH-UPS THIS TIME! (next week though!).

Though I’ll take a few minutes to explain everything to everybody when we’re in the gym, but I want to emphasize that form >> number of repetitions. Just because you “only” have 50 seconds doesn’t mean you should take it as a personal challenge to see how many times you can jump over a box. We’re going to be pumping our legs for 44 minutes. Pace yourselves. It helps you pace yourself through the set (so that you don’t explode 20 seconds in), and through the workout. Though plyo is meant to simulate instantaneous efforts, think of these sessions as long climbs (Ceasar’s Head anyone?). Pace yourselves and you’ll get a much better workout. I’d much rather see you do a jump every 10 seconds with perfect form than one every 5 seconds with crappy form.

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always reminds me of this photo

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