Week 8 Workout Plan
Remember to stretch
As you get closer to your fitness goals, you will probably find yourself physically demanding a lot from your body. Although your commitment and passion have been vital in reaching your goals, it is also important to remember to thoroughly stretch. With thoughts of playoffs in my mind last week, I made sure that I was in the best shape I could be in, but I also made sure that I was stretching all my muscles to prevent any last minute injuries. Below are some key examples of my training. Please make sure to check with your physician before beginning any strenuous activity.
Cardio: This week I did a lot of interval training to keep up my speed and endurance. A great way to start interval training is by jumping on a treadmill, that way you can monitor your speed and heart rate. Regardless of the level you're at, start with a slow pace and gradually work your way up to a sprint or comfortable speed. Below are a few variations you may want to try.
|Briskly walk for 5 minutes, pick up the pace to a jog for the next 5 minutes, then push yourself into a run for 5 minutes. Cool down with a 10-minute brisk walk.||Warm up with a 5-minute jog. For the next 12 minutes, you should interval train by sprinting for 1 minute, then lightly jog for 2. When you are finished, cool down with a 10-minute brisk walk.||Follow the intermediate routine, but challenge yourself with interval training for 16 minutes and add hills to your sprints.|
Weights/Strengths: I continued my weekly strength training with weights, as should you, but I also focused on the importance of stretching. Stretching will help increase your flexibility and reduce the risk of injury. Below are two stretches that all levels can use in their training. With each exercise, hold the stretch for at least 15 seconds, and do not bounce. Repeat each stretch six to eight times.
Sit in a butterfly position with the soles of your feet together, your back straight, your head up and your elbows on the inside of your knees. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs.
Stand straight with one leg bent behind you. Grasp the foot of your bent leg with your hand and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh.
Challenges: Knowing that our last game did not have playoff significance was difficult to grasp as an athlete. However, the game still had importance to us as a team so, I was determined to keep my focus on the game and challenge myself to play at the most competitive level I could.
Personal triumph: Making a comeback and finishing the season strong was overall one of the greatest things I've accomplished this season. I can now look back at the Spirit's season and easily say that I'm glad to be back in the game.