2008 Spring Outdoor Training
Spring regular training begins on Tuesday March 4th. We will train each Tuesday and Thursday from 7:30pm to 9:30pm. Equipment and coaching staff will be at the field by 7:00pm if you want to work on individual skills or talk to the coaches.
Directions to the Practice Field at 7th Street
- From Rt-15 take the 7th Street exit.
- If coming from the South, the field is straight across from the bottom of the ramp.
- If coming from the North, take a left at the bottom of the ramp and the field is 100 yards down the road on your right.
Benefits of Backwards Running
Backwards Running – Why?
The brave souls who have been turning out for Dave Gentzel’s training sessions on Thursdays know all about backwards running – one of Dave’s pet tortures.
There really are a lot of positive benefits from this kind of training – I’ve summarized the top 7 advantages over forwards running below – but please read the publication "BACKWARDS RUNNING" (or at least the “Benefits of backwards running” section) – I think you’ll find it really illuminating.
Magnificent Seven of Backwards Running:
- You run on your toes – like sprinting – so the training is less jarring on your feet, knees and back.
- Works your quadriceps but not your hamstring, giving more “balance” to leg development. Normal forwards running over develops the hamstring setting up all sorts of back and knee problems.
- Your calves get a real workout (because you are on your toes).
- Great for rehabbing knees after surgery, less impact/jarring than running forwards.
- Develops balance – particularly if you box while running – boxers use this training to practice jabbing off balance.
- Posture – your back is straight, shoulders back and head raised in a partial extension.
- It is something different – you concentrate more on not falling over or crashing into things that you do on how tired you feel!
Strength Training Routine:
Please find below a weight-lifting program provided by Dave Gentzel. This system was put in place for the Magruder high school football team and designed by John Philbin. John has worked with a number of professional athletes including Lennox Lewis and the US bobsled team; he was also a strength coach for the Washington Redskins.
Choose one lower body and one upper body routine. The best-case scenario is two days upper body and two days lower body each week, but if you hit one upper and one lower and work it hard you will be fine. Finish each session with the abs workout. Each workout should be done for 6 weeks then change up.
| Lower Body |
| Routine 1 |
Routine 2 |
| Exercise |
Sets |
Exercise |
Sets |
| 4-Way Neck |
1 |
Squats |
3 |
| Leg Press |
2 |
Leg Extension |
2 |
| Leg Curl |
2 |
Leg Curl |
2 |
| Leg Extension |
2 |
Hip Flexor |
2 |
| Hip Extension |
2 |
Back Extension |
1 |
| Stiff Dead Lift |
2 |
Dumbbell Lunges |
1 |
| Lunges |
2 |
Dumbbell Toe Raises |
1 |
| Lower Back |
1 |
Hip Extensions |
1 |
| Upper Body |
| Routine 3 |
Routine 4 |
| Exercise |
Sets |
Exercise |
Sets |
| 4-Way Neck |
1 |
4-Way Neck |
1 |
| Seated Press |
2 |
Incline Press |
2 |
| Close Pull Downs |
2 |
Seated Rows |
2 |
| Shrugs |
2 |
Manual Iso Row |
1 |
| Chest Cross |
1 |
Manual Iso Chest |
1 |
| Bench Press |
2 |
Bench Press |
2 |
| Seated Row |
2 |
Lat Pull Downs |
2 |
| Triceps |
1 |
Dumbbell Seated Press |
2 |
| Biceps |
1 |
Dumbbell Biceps |
1 |
|
|
Dumbbell Triceps |
1 |
|
|
Shrugs |
2 |
| Abs Routine |
| Exercise |
Sets |
| Cross Over |
1 |
| Upper Crunch |
1 |
| Full Crunch |
1 |
| Lower Abs |
1 |
Pre-match nutrition advice from Dave Gentzel
How many grams of carbs should you eat before a 2 plus hour training session or match?
I took a guess as to how many calories you need, say you take in on average 2800 calories a day. Your diet should be around 30% protein and 70% carbs so you will need (1820 calories or 1 pound of carbs). You should always eat a few hours before an event so spread the carbs out between say a bagel with cream cheese, bread with jelly, pasta, oatmeal and banana. Try to stay away from too much fiber because that can cause stomachaches. Orange juice is always good as well as Gatorade. Also, be sure to eat carbs after a match so that your muscles can recover. If you tend to eat more or less calories than 2800 just adjust the number of grams of carbs.
Inclement Weather Policy:
In the event of very bad winter weather, it is the responsibility of the individual player to decide if it is safe to travel to practice. If you consider it unsafe, please contact Julian Reading directly. Practice will always be on as we have coaches and players that live close to all practice facilities. Thanks for your understanding in all of this.
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