The Psycho Squad held its 13th 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.
Psycho Squad YouTube Channel
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
Hiking in Arizona
Click to see Youtube movie clip of Psycho 10 hiking in Arizona
*** 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.
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!”
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
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.
“Don’t forget to yell encouragement during training! — Captain Psycho
Until next week,
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
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