Offseason Crosstraining

Happy holiday season to ALL!!!  I got home (Topeka) today to spend some time with the fam!  Yesterday, I was off work and finally got all my holiday shopping and gift wrapping done.  Nothing like 2 days before Christmas!  And it was CRAZY out!  

Friday called for a strength training or yoga, but before my trip home, I had the lucky opportunity to join some friends on a visit to the College Basketball Experience, located right next to the Sprint Center in downtown Kansas City.

I had never been before, and had a great time!  It is a must do if you live anywhere near KC, or plan on visiting.  There are several different skills stations, including free throw contests, dunking stations with different sized goals, a three point contest, last second shots for a WIN, measuring your vertical and wingspan, and hosting your own segment of Sportscenter.

Three Point Shooting

Getting our dunk on! 

SPORTSCENTER!

I really had a great time, and found the place extremely family friendly.  There were kids everywhere!  

However, the trip was an eye opening experience for me.  Mainly because:

• My vertical has apparently decreased by almost 10 inches since my senior year of high school (damn you gravity!)
• My ever increasing endurance doesn't pertain to basketball (I was sucking air when playing 2 on 2)
• I may not be able to hang with 17 year olds anymore (at least not easily...)
• My shot is gone.  Absolutely gone.

Regardless, I didn't get blocked once (lie), and I could do some sick dunks on a 9 foot goal.  OFF THE BACKBOARD 2 HANDED WINDMILL!!!

It was also a pretty good and fun crosstraining workout.  I feel really sore today!  That's a good sign!

I hope everyone has a wonderful holiday, and all the good boys and girls get a visit from Kriz Kringlez!

Thanks for reading!

Suspension Trainer Circuit Workout for Triathletes

Last week, I described how a suspension trainer could be a beneficial piece of home exercise equipment for athletes, and how easy it is to make one yourself!  If you missed the post, tisk tisk! It can be found here!

I also briefly mentioned a killer circuit workout I have been using and developing with my own suspension trainer.  Each workout has been slightly different, with a different exercise thrown in the mix to try.  That's the great thing about suspension trainers:  they are quickly and incredibly versatile!

Mark's Circuit:
12 exercises
15 repetitions each
2-3 "cycles"
Rest: 2 minutes after each cycle.  Other than that, go as quickly as possible to the next exercise WITHOUT rest.


1. Swimmer's Pull: 

Video can be found HERE (Start at 0:45)

2. Single Leg Lunge:

Video can be found HERE (Start at 0:50)

3. High Row:

Start

End
Video can be found HERE

4. Chest Press:

Start

End
Video can be found HERE

5. Rotator Cuff "W's":

Start

End
Video can be found HERE (Start at 1:00)

6. Sprinter's Start:

Video can be found HERE (Chris Lieto, You are welcome!)

7. Bicep Curls:

Video can be found HERE

8. Tricep Extensions:

Video can be found HERE

9. Atomic Pushup:

Video can be found HERE

10. Hamstring Curl:

Video can be found HERE

11. Plank:

Hold Position 30-60 seconds
Video can be found HERE

12. Pike:

Start

End, and please don't do this on your head (terrible picture....)
Video can be found HERE

One comment and suggestion for all the exercises:  Make sure you are making it challenging for yourself.  Do the exercises at a controlled pace, adjust the straps (either lengthen or shorten) to give you the right amount of resistance, and make sure you have a challenging placement for your feet (closer usually means easier.  But not always...)

That's it!  Good luck getting through it a few times.  If you are going quick enough, it should be pretty tough!  And like I said, I usually may add one or two extra exercises (focusing on my old lady hips).  But overall, I think it's a great full body workout!

Let me know how it goes!

Thanks for reading!

Video Friday 8-16-11

Good news!  I was ORIGINALLY supposed to have eye surgery yesterday to remove some scar tissue from my cornea.  I went to my appointment, and the Doc said he didn't think I would need to!  Unfortunately, I now get to "burn" the scar down with an eye drop made to do so.  And no swimming for a month (infections...?).  Not exactly pleasant, but better than surgery!  Although this is great news for me, I was looking forward to looking like a pirate today :( But I was able to get a HOT run in without an eye patch yesterday at 2:00pm (idiot).

GARRRRRR!

While in Hilton Head, I got to do quite a bit of "crosstraining" while on the island.  I got to play some golf, with a bunch of Copperhead and Cottonmouth rattlesnakes, and played some tennis with Rach.  In fact, our match stretched out into 3 separate sessions due to the heat, the last being cut short because of the family "talent show".  Rach and I's "Motivational Juggling Routine" did not win.... (google DeAngelo Vickers juggling)

Anyways, I really enjoy tennis.  I like playing, although I have never taken a lesson, and think it is pretty good exercise.  Plus, it's a way to compete with my GF who played competitively in high school and usually KILLS me.  It was nice to play on vacation, as we both haven't played in a while.  Plus I was winning!  HA!

This week's video is of Novak Djokovic doing an interview for some random show/channel.  Apparently, he asked the reporter if he knew the Capital of Thailand....

Have a great weekend and thanks for reading!