The Psycho Squad held its 14th 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.
Psycho Squad YouTube Channel
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
*** 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.
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”).
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
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
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.
“Aerobic fitness cannot be stored, it requires constant maintenance” — Captain Psycho
Until next week,
Captain Psycho
Quote of the Week
“Our greatest glory is not in never falling but in rising every time we fall.” – Confucius
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