DAY 4 – Warming Up and Aerobic Power
For today, the athletes focused on getting the correct macronutrients in to their bodies before heading over to Studio B. They also used strategies from their AthleteDISC profile to mentally prepare for the morning workout. Following the FMS routine, Coach Rufo discussed the proper way to warm up, and each athlete discussed the various warm up routines they do before practice and competition. Each athlete had different warm up routines, but Coach Rufo showed them how to break down the warm up routine into parts to make them more efficient.
Athletes then were instructed to warm up on their own to prepare for the AM Workout, which was an aerobic power workout, or long interval workout (i.e. 3 to 5 x 3 minutes at or around 2k pace). Athletes were introduced to the “pace boat” feature on the ergometer, which gave them a different focus, instead of just the ergometer split. For every athlete the workout was a success! Following the workout, athletes discussed what worked and what didn’t including the nutrition plan before they arrived at Studio B.
Kettlebell – Front Squats
Athletes learned both the goblet squat and front squat using the kettlebell. Coach Rufo demonstrated how to create tension in the body to make an athlete’s core stronger. One of the advantages of kettlebell lifting is that it’s a full body exercise.
Athletes were then introduced to an exercise called the Turkish Get-Up (TGU), which is an advanced full body lift, and must be learned in steps. What makes it a great exercise to learn is that it can be used for any type of training – mobility, stability, flexibility, strength, aerobic capacity, and core strength. Coach Rufo explained how each step of the Get-Up related to each part of the rowing stroke. Athletes were given time to practice with a partner. Once athletes passed their TGU with a partner, they were allowed to use a foam block or a shoe to help them recruit the proper muscles needed to lift weight.
Following TGU practice, athletes returned for a well deserved lunch and rest. Athletes continued to work with Coach Rufo and Coach Leanne Davis on AthleteDISC and college recruiting.
Athletes returned to Studio B to continue work with the Turkish Get-Up. After a lengthly FMS Session, athletes did more Ground Force Method with some games – namely Crawling Tag and an Animal Flow Relay Race!
Athletes were warmed up and ready to tackle weighted Turkish Get-Ups. Athletes needed to demonstrate proficiency with the foam block, and then were allowed to proceed with an actual kettlebell. Coach Rufo taught athletes how to spot one another for safety, as well as protect themselves so they wouldn’t get injured. Following practice with the TGU, athletes did another team workout that combined all the lifts with kettlebell swings. The workout only took 10 minutes, but the entire body was worked hard!
After dinner, Coach Rufo concluded his nutrition talk by answering questions about MyFitnessPal.com which the App that athletes have begun using to monitor their nutrition, as well discussing obstacles to good nutrition. It is important to note that athletes that have nutrition concerns, have diet restrictions, or want to follow a specific diet plan should set up time with their primary physician as well a registered dietician. The guidelines provided to athletes for Sparks Advanced Physiology 2015 are guidelines outlined for athletes by the National Strength and Conditioning Association (NSCA). Athletes were encouraged to speak with their parents if they had any concerns.
Finishing the evening, Coach Rufo shared his personal story on Lightweight Rowing, stressing the importance of knowing your body, and making sure that your nutrition plan allowed you to be healthy, strong, and happy.
DAY 5 AHEAD!