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SportZeus
5255 Clayton Road #210
Concord, CA 94521
United States
ph: 925-299-6741
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Exercise Studio
SportZeus Body Shock Challenge Workouts are designed for atheletes who would like to compete or are competing in running, swimming and cycling events. Body Shock Challenge is to keep an athlete's body conditioned to changing muscle movements and maximize performance in a limited time period. Sample Week Schedules are presented followed by identified Modules.
Use the schedule by doing as many workouts individually each week as your fitness and schedule permit. Challenge yourself by substituting modules with increasing difficulty and weight. Allow for a recovery period by dropping a morning or afternoon session or take a day off prior to workout participation.
Disclosure I: SportZeus advocates clean competition. While training and competition can result in physical and mental fatigue, SportZeus has never and will never promote the use of any PED, anabolic steroid or other treatment considered illegal by Nationally Sanctioned event organizations, Professional Sport regulators or College Athletic Leagues of any kind. SportZeus recommends a proper balanced diet with a high nutrient/calorie ratio, natural water-based hydrating liquids, minimal caffeine nor other diuretic use, but suggest a daily multi-vitamin to help retore trace minerals and prevent sickness. There are no nutritional supplements nor treatments that SportZeus has any experience with on the market nor can recommend to any visitors of this site. All participants of competitive events are encouraged to consult with their Doctor for any treatment and to discuss plans and cooperate with regulating authorities in the event testing is ever required.
Disclosure II: SportZeus emphasizes stretching techniques to prepare muscles and limbs for full range of motion during strenuous, vigorous exercise routines and competition. SportZeus promotes moderate stretching routines without hyperextended, poorly positioned holds for prolonged duration that will place stress on joints unnecessarily and bring tendons and ligaments out of a warm, ready position for competition and maximum strength and quickness movements. Overextended, out of balance, asymmetrical muscle ligaments and tendons show fatigue and overuse and can lead to injury.
Stretch - Module A
1. Sitting - Sit flat on the floor with feet under knees, back straight, stomach in, chest out and hands over knees; breathe deeply keeping navel to spine, chest out and roll neck side to side and in circles and up and down.
2. After sitting 2 minutes, reach through to the front, bending at torso, stomach in to navel 20 seconds. After, reach out over left knee with right hand for 20 seconds, then with left hand out over right knee for 20 seconds.
3. Repeat 1 & 2
4. Front Leg Extensions point toes and lean forward for 20 seconds keeping navel to spine.
5. Spine Twists - Extend left leg straight in front and bend right leg placing right foot on left side of left knee, left arm in back of left hip and right arm on left side of right knee and twist keeping spine straight, navel to spine and hips on ground for 20 seconds. Repeat with right side.
6. Alternate Leg Extensions - Sitting on ground, extend legs out to sides and straighten back. Bring left shoulder to right knee and right shoulder to right knee, keeping weight inside the legs and navel to spine. Then, stretch forward in the center. Repeat 4-5 times.
7. Repeat 4 through 6
8. 20 Push Ups - In push up position on toes, extend right leg out in back then bring right knee towards right shoulder while descending for push up. Repeat. Repeat with left leg. Repeat 10x.
9. 20 Sit Ups - Feet on ground, knees bent, hands on opposite shoulders, alternate right shoulder to left knee and left shoulder to right knee (twice) then straight up (once). Repeat 4-6x.Stretch - Module B
Hold each position for 20-30 seconds.
1. Lie chest down, face to side, navel to spine, inhale/exhale deeply
2. Sitting on feet, knees, face on ground, navel to spine and arms straight out front, inhale/exhale deeply
3. Sit with legs extended to front, touch toes, keeping navel to spine, inhale/exhale deeply
4. Sit with feet off the ground, knees bent with arms extended around knees, keep navel to spine, inhale/exhale deeply
5. Lying on back, extend both legs straight up, heels to sky, then point toes, arms along side palms down, keep navel to spine, inhale/exhale deeply
6. Knees fold to chest, keep navel to spine, inhale/exhale deeply
7. Lie on back, extend feet on the ground past rear, bridge onto shoulders pushing hips up and keep navel to spine, inhale/exhale deeply
8. While on back, extend right leg up, hold, bring down, then repeat with left, keep navel to spine, and inhale/exhale deeply
9. While on back, bring right knee to chest, hold, then repeat with left leg, keep navel to spine, inhale/exhale deeply
10. Lie on back, widen shoulders flat on ground, roll hips backward, bring navel to spine, hold, inhale/exhale deeply
11. Lie on back, extending arms straight overhead, legs straight, toes pointed away from head, navel to spine, hold, inhale/exhale deeply
12. Lie on back, pinch shoulder blades together, moving up on shoulders, squeeze glutes, keep navel to spine and legs extended straight away, hold, inhale/exhale deeply
13. Relax flat on the back, legs long and away, arms alongside body, palms flat on ground, stomach flat, hold, inhale/exhale deeply
14. 20 Push Ups - In push up position on toes, extend right leg out in back then bring right knee to right shoulder 5 times. Repeat with left leg 5 times, then do 5 push ups. Repeat 4x.
15. 20 Sit Ups – Feet on ground, knees bent, hands on opposite shoulders, alternate right shoulder to left knee and left shoulder to right knee (twice) then straight up (once). Repeat 4-6x.
16. Medicine Ball Exercises 1,3,4,5,11 only onceMedicine Ball - Module C
1. Standing Side Lunges (10)
2. Push Ups on Medicine Ball (10)
3. Lunging Military Overhead Pushes (10)
4. Standing Side Twist Extensions (10)
5. Seated Over Head Extended Sit Ups (10)
6. Alternating Push Ups (10)
7. Russian Twists (10)
8. Toe Touches (10)
9. Push Ups with Feet on Medicine Ball (10)
10. Crazy Ivans (10)
11. Side Lunge with Rotation (10)If Core Workout: All 11 Exercises with 2 min rest period. Repeat 2-3 times.
With Stretch (Module B): Exercises 1,3,4,5,11 only onceWeight Workout - Module D
1. Squats, Leg Press & Toe Extensions (15-20 reps each)
2. Quad Extensions & Hamstring Curls (12-15 reps each)
3. Bicep Curls (10 reps)
4. Barbell Shoulder Extensions - Front, Side, Chin (6 reps)5. Military Overhead Press (10 reps)
6. Overhead Tricep Extensions (10 reps)
7. Standing Barbell Wrist Curls (10 reps)
8. Bicep Curls (10 reps)
9. Bench Press (10 reps)10. Machine Extended Bicep Curls (10 reps)
11. Bicep Curls (10 reps)
Repeat each set 2 - 4x
Weight Notes - Keep weight amount to acheive required repetitions or more. Do not diminish athletic performance with increased weight.Explosion Exercises (or Plyometrics)
Weight lifting and calisthenics during specific, coordinated movements with multiple muscle groups create agility and explosive burst needed to create additional strenght for competition. The following exercises can create explosion:
1. Cleans, Clean & Jerk, Snatches
2. Plyometric push ups & leg extensions
These should be done in addition to the weight regimen above.
Running - Module E-H
Treadmill – Module E:
Run 7 min.
Run adding 5-10 degree incline 3 min.
Run 3 min.
Speed Up 5 min.
Run 3 min.
Run adding 5-10 degree incline 3 min.
Run 6 min.
Total - 30 minutes
Track - Module F:
Run 1 mile on Track
Walk 440
Walk 220 Sprint 220 (3x)
Walk 330
Sprint 110 Walk 110 (4x)
Walk 440
1/2 mile warm down run
Total - Almost 3.5 milesModule G:
Run 1 mile on Track
440 walk
440 Sprint, Walk 440
330 Sprint, Walk 330 (2x)
220 Sprint, Walk 220 (3x)
110 Sprint, Walk 110 (4x)
440 Walk
Run 1 mile on Track
Total - 4.05 milesModule H:
Run 5 - 15 miles or as long as you wantSwimming - Module I-K
Module I -
1. 75yd Free + 25yd Chest Drill (3x)
2. 100yd IM Kick (2-4x)
3. 100yd Free Drill (Right, Left, Finger Drag, Fast; 2-4x)
4. 100yd Free Pull (3x)
5. 100yd IM (2-4x)
6. 75yd Back-Breast-Free (4-8x)
7. 50yd Free (2-4x)
Total – 1600 – 2600yds
Module J -
1. 75yd Free + 25yd Chest Drill (3x)
2. 100yd IM Kick (2-4x)
3. 100yd Free Drill (Right, Left, Finger Drag, Fast; 2-4x)
4. 100yd Free Pull (3x)
5. 100yd IM (2-4x)
6. 75yd Back-Breast-Free (4-8x)
7. 100yd kick (4x)
8. 100yd Free (6x)
Total – 2500 - 3400 yds
Module K –
1. 75yd Free + 25yd Chest Drill (3x)
2. 100yd Free Kick (2x)
3. 100yd Free Pull (3x)
4. 100yd IM + 100yd Free
5. 200yd IM + 200yd Free
6. 300yd IM + 300yd Free
7. 400yd IM + 400yd Free
8. 300yd IM + 300yd Free
9. 200yd IM + 200yd Free
10. 100yd IM + 100yd Free
11. 200yd Free Warm Down
Total – 4200 ydsCycling - L-N
Module L:
Spinning – 30 minutes
Module M:
Hills – 18 miles
Module N:
Distance – 30 to 50 milesSample Week #1:
Sunday – Core: Module A,B,C (AM only)
Monday - Module A,E,A,B,D (AM), I (PM)
Tuesday - Module A,F,A,B (AM), L (PM)
Wed - Module A,E,A,B,D (AM), J (PM)
Thursday - Core: Module A,B,C (AM only)
Friday - Module A,E,A,B,D (AM), I (PM)
Saturday - Module A,F,A,B (AM), M (PM)Sample Week #2
Sunday – Core: Module A,B,C (AM only)
Monday - Module A,F,A,B,D (AM), I (PM)
Tuesday - Module A,E,A,B (AM), L (PM)
Wed - Module A,F,A,B,D (AM), J (PM)
Thursday - Core: Module A,B,C (AM only)
Friday - Module A,F,A,B,D (AM), I (PM)
Saturday - Module A,F,A,B (AM), N (PM)Strengthening Muscle Groups
Muscle groups are made of accelerator & decelerator muscles or complementary sets of fibers and tendons. The point is, in competitive fitness, pushing deliberate movement in one direction requires a particular muscle strength while another muscle works in a compensating function. These muscle groups can become unbalanced where the strong muscle outperforms another. Stretching helps bring muscle groups more in line, but often isn't enough. Weight lifting muscle groups provides better results and seperating the groups gives an athlete the opportunity to lift more frequently during the week.
The number of sets & repetition should change. If you want to build mass, lift a higher weight or larger percent of your body weight with higher sets at lower repetitions, constantly increasing the weight. If you are recovering or fatigued, lowerr the weight and number of sets but increase the repetition to no less than 20 or 15.
Day 1 - Legs (3 to 6 Exercises):
- Back Squats
- Jefferson Squats
- Leg Press
- Goblet Squat
- Leg Extension
- Leg Curls
Day 2 - Shoulders & Arms (8-10 Exercises):
- Standing DB Shoulder Press
- Klokov Press
- Hang Cleans & Press
- Bent Over Raisers
- BB Curls
- DB Curls
- Tri Rope Pulldown
- K Press
- Arnold Press
- BB Shrugs
Day 3 - Chest (4-8 Exercises):
- Flat BB Press
- Flat DB Press
- Incline BB Press
- Incline DB Press
- Incline Flys
- PecDeck Fly Machine
- Dips
- Plyometric Push Ups
Day 4 - Back (5-6 Exercises):
- Deadlift
- Snatch Grip
- V Bar Rows
- DB Rows
- Pull Downs
- Back Extension
ADVANCED hEALTH & fITNESS TECH NOTES
Advancements in the mobile applications space includes NIKE's new mobile applications:
NIKE Training Club - From NIKE Women, NTC is a great place to go for new workout routines, log completed workouts and examine your progress. Frequent participants gain rewards for participation. Workouts are complete with instructions and video.
NIKE+ GPS - NIKE has taken GPS to a the next level for the fitness enthusiast who can now map their running route for every workout. Great idea and with a lot of recommendations, this is a popular tech advancement runners do not want to be without.
Diet Trends:
Dr. Joel Fuhrman, a former World Class Competitive figure skater, has advanced in a second profession as an extremely gifted, enthusiastic, energetic and lively Doctor and Nutrition expert. His website is full of video and information about reversing death and disease, macronutrients, GOMBS, and maintaining vitality and health. Notably, his diet methods include maintaining a high nutrient/calorie quotient that releives toxic hunger and improves energy and vitality. Beginning diet changes could be started easily by a daily antioxidant beverage of 3 parts green suntea with 1 part orange juice or lemonade, substituting blanched julienned onions, carrots, zucchini and cabbage for pasta, and a salad dressing of fresh blood orange juice, sesame seeds, cashews, rice wine vinegar, red wine vinegar and a little olive oil mixed in a blender.
A skilled public lecturer, Dr. Fuhrman's PBS series reminds the viewer "a salad is the main dish" in an inspiring presentation shown over many local public television stations across the country. More on Dr. Fuhrman can be seen on youtube or at his website here.
What is Wall Street doing when they get time away from the trading desk? Many seek the rejuvenation of viogous athletic training. Link to Bloomberg article here.
Copyright 2010 SportZeus. All rights reserved.
SportZeus
5255 Clayton Road #210
Concord, CA 94521
United States
ph: 925-299-6741
info