Thursday, June 13, 2013

What did you do this week?

Hello squirrels.  I know, two posts in one week who would believe it.  I have been here at Mary Baldwin for the volleyball camp and have been thinking a lot about the upcoming year.  As I stated in the last blog, there are 10 weeks left to get competition ready before the season starts.  What did you this week to become a champion?

Here is a sample of my workouts this week:

Sunday - easy 4 miles run, push ups and pull ups

Monday - weight training; bench, lat pull, press, seated row, curls, triceps push, core work

Tuesday - one mile run, then circuit course on the track, 1/2 mile cool down.
the circuit course include step ups. body weight squats, pull ups, push ups, leg flutters, lunges

Wednesday - Weight training  (see Monday)

Thursday - 2 mile run with step ups and power jumps.

Did you do at least what you see above?  If not, why not?  You are a young, healthy athlete.  You have to compete against other young, healthy athletes. That high fitness level can make up for a lot of deficits in talent.  If you can continue to play at a high level late in the game you can steal victories from teams with more talent.  If you are in condition when you come to school your coaches can concentrate on increasing your skill level and not have to worry about your conditioning.

Please, no more excuses;  hit the track, hit the weights and get in condition.

March on squirrels.

Monday, June 10, 2013

Hello Fighting Squirrels.  I hope your summer is going well and you have made the time to get prepared for the next school year.  I know some of you don't even want to think about next year at this point, but time marches on.  If you are a Fall athlete, you only have 10 weeks before you start.  Please prepare yourself for practice.  Remember how sore you were last year?  Avoid the pain by training now.  You still have time to come to practice in great condition.  You have the workouts, do them.  Push yourself to get faster and stronger.

My plan in August and September is to test all athletes.  The five tests will evaluate you on your strength, flexibility, power and endurance.  You will perform the sit-and -reach test for flexibility, a no-step vertical leap for power, a 20 yard sprint for speed, a 300 yard shuttle run for endurance and bench press for strength.  If you are reading this and dreading the testing already, you need to stop dreading this and look at this as a challenge.  I want you to do your best and I am sure you want your team to out perform the other teams.

We had some high points last year and some low spots.  We can get better.  You have the opportunity to participate in Division III athletics.  Take advantage of this opportunity.  You do not want to look back and wonder what you could have done if you worked a little harder.  Regret is a terrible emotion.  Endure the pain of hard work to avoid the pain of regret.  Please do not wait until you return to school to try and get into condition.  It takes 8 to 10 weeks to make a difference in your conditioning.  10 weeks!!

Summer time foods can really help or destroy your diet depending on what you decide to eat.  If you decide to scarf down burgers, ice cream, fried Snickers Bars and cotton candy you will hurt your body and gain unwanted weight.  If you decide to eat all the wonderful fruits and vegetables that are available in the summer you can maintain a healthy weight and help your body.  An occasional deviation to the dark side is fine.  I like burgers and ice cream myself, but use a little self restraint.

I read two great books already this summer.  One is The Survivors Club by Ben Sherwood.  The other is The Heart and the Fist by Eric Greitins.  If you need some motivation to get you going, grab these books.  The human body and spirit are incredible.  You can do amazing things, if you want to do them.  Our society is extremely lazy.  We complain about so many things, but do nothing to make a change.  We blame others for our faults and make excuses for our failures.  The people in these books were put in terrible situations, but instead of feeling sorry for themselves they were able to overcome horrible mishaps.  Hopefully none of you are facing horrible situations.  You are simply facing life and everything life throws at you on a daily basis.  Stand up and do the right thing for yourself, your family and your teammates.  March on Squirrels!!