Thursday, 4 June 2015
Training at sharpshooter pt.3
Today was the last 2nd last day of the week and we did legs. We started woth our usual 20 mins warmup and then we did front sqauts.we did 5 sets and we wemt up in weight every set and down in reps. For the last set we did a drop set. That means we did our last regular set, drop half the weight and do an extra set double the reps of the last working set. After that we went outside and did 5 sets of lunges across the whole parking lot. At this point my legs were burning. After that we did a 100 hamstring ball pull ins, and 100 core pull ins. For the last thing we did ropes and wall sits. So the way it worked was there was 4 people and we each had to 3 sets on the ropes and 9 sets of wall sits. After the workout my legs wanted to collapse and everything was so tight. I could especially feel it in my thighs, hamstrings, and calves.
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Drop sets are a great way to really create lactic acid build up. It is like double shifting in the third period. That is part of why you are so sore the next day too. But… like everything … the more you teach your body to deal with that AND recover for another exercise the better it will get at it. I read once that George St. Pierre could get his heart rate from max to near resting in 30 seconds! That is amazing. I am like 3 min and NHLers probably 45sec- 60 sec. Keep working hard.
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