2008 – 16th Training Session

The Psycho Squad held its 16^th training session of 2008 on Thursday April 24, 2008  from 7 – 8:30 pm at NBS Gym in Raleigh, NC.

If you live within driving distance of NBS Gym (1249–C Wicker Drive Raleigh, NC 27604) and are interested in training with Psycho Squad, contact Amy, Mandy, or Wes at 919–821–7800 or by Email.

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Psycho Squad YouTube Channel

http://YouTube.com/squadofpsychos

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Track of the Week

(Winners – by The Dirty Things)

click to hear

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Attendance

Present: Psycho 01, 07, 10, 19P

 Psycho Squad 04/24/2008

left to right: Psycho 19P, 07, 10, 01

click to see YouTube movie clip of Psycho Squad

Note: Psycho 19P is a provisional squad member pending receipt of required paperwork.  He is a boxer who works in the medical field.

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*** New Drills ***

“Jack-in-the-box” push-ups (with yell)

Jack-in-the-box push-ups are a more rigorous variation of the push-up with a clap/yell.  Get into push-up position with hands shoulder width and feet together.  Perform a push-up. At the bottom of the push-up, propel yourself sharply upward.  While in the air, move your hands as far behind your back as possible. Land on your hands in the up position ready to go again.  Yell while propelling yourself upward. All movements are performed at high tempo.

Note: Jack-in-the-box push-ups are also known as “behind-the-back” push-ups and “breast-stroke” push-ups.

click to see YouTube movie clip of jack-in-the-box push-ups

Wiggly Sticks (leg dangles) 

“Wiggly sticks” are an excellent drill to strengthen the thigh and hip muscles. Lay on your back with your hands under your bottom for support.  Raise both legs to a 45° angle relative to the floor and spread them about 12” apart at the knees.  Let both feet dangle below the knees and then raise them again until the legs are straight.   Ankle weights can be used to enhance the drill.

click to see YouTube movie clip of wiggly sticks drill

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 Weekly “Face-off” Drill Winner

Kudos to Psycho 07 for winning the weekly face-off drill. He outlasted three other Psychos to win. The drill this week was jack-in-the-box push-ups.

click to see YouTube movie clip of the competitive face-off drill

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Training Program

Psycho #2 composite (continuous)

1.  2 minutes inverted leg claps

2.  2 minutes jack-in-the-box push-ups

3.  2 minutes L rows

4.  2 minutes wiggly sticks

5.  2 minutes one-arm push-ups (one minute each arm)

Note: round trip cardio sprints are assigned to each individual on a rotating basis throughout the training session.

click to see YouTube movie clip of Psycho #2 composite drill

click to see YouTube movie clip of the jog around the PERIMETER-OF-PAIN

Side Drills: Ab wheel ride, pull-ups, sled tow, tractor tire push/pull, pogo jumps with balancing rod, side-to-side line jump with balancing rod, curls with weight, squats with “pebble-of-pain”, one-on-one Kamikaze cannon ball with heavy medicine ball, wheel-barrow push-ups, pull-ups.

Weekly “face-off” drill

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“Physical fitness is well worth the effort!” — Captain Psycho

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Until next week,

Captain Psycho

Email Captain Psycho

Quote of the Week

“They can because they think they can.” — Virgil

2008 – 15th Training Session

The Psycho Squad held its 15^th training session of 2008 on Thursday April 17, 2008  from 7 – 8:30 pm at NBS Gym in Raleigh, NC.

If you live within driving distance of NBS Gym (1249–C Wicker Drive Raleigh, NC 27604) and are interested in training with Psycho Squad, contact Amy, Mandy, or Wes at 919–821–7800 or by Email.

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Psycho Squad YouTube Channel

http://YouTube.com/squadofpsychos

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Attendance

Present: Psycho 01, 07, 10, 16P, 17

 Psycho Squad 04/17/2008

left to right: Psycho 01, 10, 07, 16P, 17

Note: Psycho 16P is a provisional squad member pending receipt of required paperwork.

click to see YouTube movie clip of Psycho Squad

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 Welcome Psycho 17

Psycho 17 is a 29 YO Muay Thai kickboxer who stands 5’ 6” tall and weighs 152 pounds.  His conditioning goal is to get into top shape.

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*** New Drills ***

“R-E-Bs” – Rotary Egg Beaters (horizontal & vertical)

R-E-Bs are a excellent cardio drill that help strengthen the Abs and hip muscles.  Lay on your back and place your hands under your bottom for support.  Raise both legs about 2” off the floor and spread them about 6” apart.  Rotate each leg independently at the same time in a clockwise direction in as tight a circle as possible.  Rotation should be performed at high tempo.  R-E-Bs can also be performed by pointing the legs in a vertical direction. The drill name “egg beaters” is derived from the egg beater kitchen utensil.  The direction of rotation is changed by the command SWITCH.

“L” rows

L rows are another excellent cardio drill that also helps strengthen the Abs.  Lay on your back and place your hands under your bottom for support.  Draw both legs up to your chest and fire out them straight out in front.  Pull them back to your chest and then fire them straight up in the air.  Repeat the movements at high tempo.  The drill name “L” is derived from the L-shaped pattern produced by the motions.

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 Weekly  Competitive “Face-off” Drill Winner

Kudos to Psycho 10 for winning the weekly face-off drill.  She outlasted four other Psychos to win. The drill this week was L rows. 

click to see YouTube movie clip of the competitive face-off drill

 

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 Kudos to Psychos 16P & 17

This was the 15^th training session of 2008 so they found themselves in the middle of a very grueling training session.  To their credit, they both performed extremely well.

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Training Program

Psycho #1 Composite Drill (continuous)

1.  2 minutes jumping jack/Cossack squats + kicks

2.  2 minutes gooseneck push-ups + clap/yell

3.  2 minutes inverted leg claps

4.  2 minutes L rows

5.  2 minutes one-arm push-ups (one minute each arm)

Note: round trip cardio sprints are assigned to each individual on a rotating basis throughout the training session.

click to see YouTube movie clip of Psycho #1 composite drill instructions

click to see YouTube movie clip of Psycho #1 composite drill

click to see YouTube movie clip of Psycho 01 walking the “highway of pain”

Side Drills: Ab wheel ride, pull-ups, sled tow, tractor tire push/pull, pogo jumps with balancing rod, side-to-side line jump with balancing rod, curls with weight, squats with “pebble-of-pain”, one-on-one Kamikaze cannon ball with heavy medicine ball, wheel-barrow push-ups, pull-ups.

Weekly “face-off” drill

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“If you think you can’t, you won’t!” — Captain Psycho

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Until next week,

Captain Psycho

Email Captain Psycho

Quote of the Week

“Bite off more than you can chew, then chew it.” — Ella Williams

2008 – 14th Training Session

The Psycho Squad held its 14^th training session of 2008 on Thursday April 10, 2008  from 7 – 8:30 pm at NBS Gym in Raleigh, NC.

If you live within driving distance of NBS Gym (1249–C Wicker Drive Raleigh, NC 27604) and are interested in training with Psycho Squad, contact Amy, Mandy, or Wes at 919–821–7800 or by Email.

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Psycho Squad YouTube Channel

http://youtube.com/squadofpsychos

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Attendance

Present: Psycho 01, 02, 07

 Psycho Squad 04/10/2008

left to right: Psycho 01, 07, 02

click to see YouTube movie clip of Psycho Squad

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*** New Drills ***

Reverse lunges

Reverse lunges are a good drill to strengthen legs and improve balance.  Start with feet together and hands at sides.  Fire the right leg backwards.  The right hand (“knife hand”) points to the rear parallel to the floor. The left hand remains on the hip.  Both knees should be bent at 90 degrees.  Perform the same movements on the left side.  Alternate sides at high tempo.  Keep your form and balance.

Horizontal Augers

Horizontal augers are a excellent drill to strengthen the Abs and hip muscles.  Lay on your back and use your hands for support under your bottom.  Raise your legs about 2” off the floor with one ankle locked over the other.  Rotate both legs in as tight a circle as possible keeping both feet locked together about 2” off the floor.  Rotation should be performed at high tempo.   The drill name “auger” is derived from the hole drilling power auger tool.  The command SWITCH reverses the direction of rotation.

Windshield Wipers

Windshield wipers are an excellent cardio drill that also strengthens the arms.  Lay on your back with feet together.  Raise up into an inverted push-up position, spread the legs are far apart as possible, and then bring them back together again.  Repeat the movements at high tempo.  Remain in the inverted push-up position throughout the drill.  The drill name “windshield wipers” is derived from the mechanical windshield wipers on automobiles.

click to see YouTube movie clip of windshield wiper drill + inverted push-up (“dip”)

F-2 <L-P-J-P-Ws> (a.k.a. W-T-Fs)

F-class high-end conditioning drills consist of FIVE unique exercise elements. The numerical suffix indicates the particular elements.  F-class drills are by design very difficult and demanding.

W-T-F (Whine/Tremble/Fake-it) is a generic nickname given to high-end conditioning drills.

L-P-J-P-Ws (Lunge /Pillbox/Jumping jack /Push-up/Windshield wipers) are an excellent combination drill to improve balance as well as strengthen the legs and arms.  Start with the feet together and arms at sides. Perform a right reverse lunge followed by a left reverse lunge.  Drop into a low Cossack squat with arms folded in front and perform a single pillbox.  Leap up into the vertical position and perform a single jumping jack.   Drop down and do (5) single goose-neck push-ups/clap/yell.  Flip over into the reverse push-up position with feet together in front and perform (5) windshield wipers.   All movements should be performed at high tempo.  Transitions between positions should be performed crisply and as rapidly as possible.

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 Weekly “Face-off” Drill Winner

Kudos to Psycho 02 for winning the weekly face-off drill. He outlasted two other Psychos to win. The drill this week was windshield wipers with inverted push-ups (“dips”).

click to see YouTube movie clip of the face-off drill

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Training Program

The Psycho Squad Afterburner series is a collection of high tempo drills designed to peak the cardio system and work a number of muscle groups.  Afterburner series are numbered serially and become progressively more intense and demanding. 

Psycho Squad Afterburner #6 (continuous)

1.  2 minute  F-2s (L-P-J-P-Ws)

2.  1 minute vertical transverse leg scissors

3.  1 minute horizontal leg augers

4.  1 minute inverted leg claps

5.  1 minute one-arm push-ups (alternate arms on command to SWITCH)

(Note: round trip cardio sprints are assigned to each individual on a rotating basis throughout Afterburner #6.

click to see YouTube movie clip of Afterburner #6 instructions

click to see YouTube movie clip of Afterburner #6

Side Drills: Ab wheel ride, pull-ups, sled tow, tractor tire push, pogo jumps with balancing rod, side-to-side line jump with balancing rod, curls with weight, squats with “pebble-of-pain”, one-on-one Kamikaze cannon ball with heavy medicine ball, wheel-barrow push-ups, pull-ups.

click to see YouTube movie clip of tractor tire pull

Weekly “face-off” drill

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Aerobic Conditioning

Aerobic conditioning provides the capability to fight continuously for prolonged periods without tiring. A fighter’s aerobic conditioning level is dependent upon the amount of oxygen which can be transported by the body to the working muscles, and the efficiency of the muscles to use that oxygen. An aerobically fit fighter is better able to take in, transport and utilize oxygen compared to less fit fighters. Peak aerobic conditioning is a valuable asset for fighters that is well worth the effort needed to achieve it.

Aerobic fitness cannot be stored!  It requires constant maintenance in the form of regular vigorous exercise.  Conditioning coaches and trainers should design their programs to help participants achieve peak aerobic conditioning in addition to strength and flexibility.

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“Aerobic fitness cannot be stored, it requires constant maintenance” — Captain Psycho

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Until next week,

Captain Psycho

Email Captain Psycho

Quote of the Week

“Our greatest glory is not in never falling but in rising every time we fall.” – Confucius

2008 – 13th Training Session

The Psycho Squad held its 13^th training session of 2008 on Thursday April 3, 2008  from 7 – 8:30 pm at NBS Gym in Raleigh, NC.

If you live within driving distance of NBS Gym (1249–C Wicker Drive Raleigh, NC 27604) and are interested in training with Psycho Squad, contact Amy, Mandy, or Wes at 919–821–7800 or by Email.

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Psycho Squad YouTube Channel

http://youtube.com/squadofpsychos

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Attendance

Present: Psycho 01, 02, 18, 10

 Psycho Squad 04/03/2008

Left to right: Psycho 02, 18, 01, 10

click to see YouTube movie clip of Psycho Squad 04-03-2008

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Hiking in Arizona

Click to see Youtube movie clip of Psycho 10 hiking in Arizona

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*** New Drills ***

Transverse leg scissors

Transverse leg scissors help strengthen the groin and hip muscles.  Lie on your back  and  and put your hands under your bottom for support.  Extend the legs straight up with ankles touching.  Spread both feet as wide apart as possible and then bring them back together so the right leg crosses the left.   Alternate the leg crossings.  Repeat the movements at high tempo and do not let the legs drop.

Inverted leg claps

Inverted leg claps help strengthen the arms, back, and hip muscles.  Drop down into the push-up position with hands shoulder width and legs together.  While keeping the hands at shoulder width, “fire” the legs as far apart as possible and then “whip” them back together.  Repeat the movements at high tempo.

Biscuit Cutters (a.k.a. Donkeys)

Biscuit cutters are a excellent cardio drill that also helps strengthen the arm and leg muscles.  Drop down into a push-up position with hands about 6” apart and feet together.  Shift your weight to your hands, bow your back slightly upward, and use your feet to “walk” the body 90° in a clockwise direction pivoting on the hands.  At the 90° mark, “fire out” a high right back kick followed by a high left back kick.  Continue the movements at 90° intervals until a full circle is completed.  The hands should remain approximately in the same spot throughout the drill.  Repeat the circles as rapidly as possible.  Be sure to cock the legs before firing the kicks.  The command SWITCH reverses the direction of rotation.

F-1 <L-P-J-P-Bs> (a.k.a. W-T-Fs)

F-class high-end conditioning drills consist of FIVE unique exercise elements. The numerical suffix indicates the particular elements.  F-class drills are by design difficult and demanding.

W-T-F (Whine/Tremble/Fake-it) is a generic nickname given to high-end conditioning drills.

F-1s are an excellent combination drill to improve balance as well as strengthen the legs and arms.  Start with the feet together and arms at sides. Perform a right forward lunge followed by a left forward lunge.  Drop into a low Cossack squat with arms folded over each other in front and perform a single pillbox.  Leap up into the vertical position and perform a single jumping jack.   Drop down and do a single gooseneck push-up/clap/yell.  Stay down in the push-up position with hands shoulder-width and feet together in back.  Perform one clockwise biscuit cutter and one counterclockwise biscuit cutter. All movements should be performed at high tempo. Transitions between positions should be performed crisply and as rapidly as possible.

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 Weekly “Face-off” Drill Winner

Kudos to Psycho 10 for winning the weekly face-off drill. She outlasted three other Psychos to win. The drill this week was inverted leg claps with push-up/hand clap/yell.  The yell phrase was “clown baby!”

click to see YouTube movie clip of the face-off drill

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Training Program

The Psycho Squad Afterburner series is a collection of high tempo drills designed to peak the cardio system and work a number of muscle groups.  Afterburner series are numbered serially and become progressively more intense and demanding. 

Psycho Squad Afterburner #5 (continuous)

1.  2 minute F-1s (L-P-J-P-Bs)

2.  1 minute transverse leg scissors

3.  1 minute leg helicopters

4.  1 minute inverted leg claps

5.  1 minute one-arm push-ups (alternate arms on command to SWITCH)

Note: round trip cardio sprints are assigned to each individual on a rotating basis throughout Afterburner #5.

click to see YouTube movie clip of Afterburner #5 instructions

click to see YouTube movie clip of Afterburner #5

Side Drills: Ab wheel ride, pull-ups, sled tow, tractor tire push, pogo jumps with balancing rod, side-to-side line jump with balancing rod, curls with weight, squats with “pebble-of-pain”, one-on-one Kamikaze cannon ball with heavy medicine ball, wheel-barrow push-ups, pull-ups.

Weekly “face-off” drill

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Don’t forget the legs!

Conditioning coaches and trainers often neglect to spend enough time working on leg strength and balance.  I like the coverage provided by the Afterburner series of drills.  The centerpiece of an Afterburner drill sequence is an F-class combination drill that addresses arms, legs, balance, and cardio performance.

Cossack squat drills help improve balance as well as leg strength.  They can be easily combined with other drills to form more complex drills such as the F-class drills used in the Psycho Squad training program.

Psycho Squad Afterburner drills are designed to peak the cardio system while continuously working a variety of muscle groups. 

Try to design your conditioning programs to provide adequate attention to the legs.

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“Don’t forget to yell encouragement during training! — Captain Psycho

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Until next week,

Captain Psycho

Email Captain Psycho

Quote of the Week

“You don’t have to be great to start, but you have to start to be great.”  –  Zig Ziglar