Skating-specific plyo and jumping exercises

[Complete 3 sets of this program with ~ 90 secs rest between sets]

Tuck Jumps [10 reps]: Make sure you bring your knees to your chest. AS SOON as your feet touch the ground jump again.

Split Jumps [40 reps]: Put your right leg forward, and put your left knee on the ground behind you. Now, jump up, and switch legs. When the back knee touches the ground, jump again. Keep jumping continuously without resting until the set is complete.

Cross-Overs [60 seconds]: Get into the skating position (lower than skating position if you are an inliner). Put your left leg behind the right one as if you are just about to complete a cross over. Jump from the right leg to the left and finish by putting your right leg behind the left as if it was a reverse cross over. Keep your head up, don’t look at the ground, look straight ahead. Keep your hips straight and don’t twist. Get someone to watch you or practice in front of a mirror.

 Sit Ups [20 reps]: Sit ups are always important as it’s your tummy that holds the top and bottom parts of your body together. Sit ups will help your back out in long races too. I find the best type of sit up that is easy on your back is a combination crunch and leg lift at the same time. These are hard and you won’t need to do hundreds of sit ups to get a good workout. Lie on your back. Put your hands behind your head for comfort but don’t pull on your neck or head. Lift your legs up so you look like your sitting on a chair. Cross your legs. Now, simultaneously lift your head up and pull your knees towards your body in a smooth slow motion. Then gently take your head back tot he floor and your legs back to the seated position.

Low Walk [60 seconds]: Put one foot forward and the other one back with your knee on the ground. Without standing up, slide the back foot forward as if you were walking very low. These are sometimes called duck walks ‘cos you look like a duck.

Side 2 side jumps [30 seconds]: Get into the skating position. Head up. Keep your body in the one position. Extend one leg to the position you would be in at the end of a push. In one movement, change legs to the other side. Your body should hardly move. This movement should be continuous. Don’t stop or stand up until the alarm goes off.



The Endurance Athlete: Lose Fat, Save Time & Improve Performance

It is in endurance athletes that we see the profound value of interval training. If your goal is endurance, but you still want to look jacked and be fast and strong, sprinting is your savior. And of course, you’ll save training time that can be devoted to other thrilling pursuits.
A recent study had endurance runners in their 40s do either a 4-day-a week interval program or an endurance program for 4 months. The interval protocol varied: Day 1 and 3 were ten 30-second all-out sprints with 90 seconds active rest; Day 2 was 6 intervals of 2 minutes at maximal speed followed by 90 seconds active rest; Day 4 was 30 minutes of tempo running at lactate threshold. The endurance protocol consisted of running at 75 to 85 percent of the lactate threshold for 45 to 75 minutes.
Results showed the following greater body composition improvements in the interval group:
•    The interval group lost 2 kg of body fat and 16 percent belly fat. They also improved running speed at the lactate threshold by 20.5 percent, and increased aerobic capacity by 18.6 percent.
•    The endurance group lost 1 kg of body fat and no belly fat. They improved speed at the lactate threshold by only 12.9 percent, and improved aerobic capacity by 7 percent.
•    Both groups lost a small amount of lean muscle—the sprint group lost 1 kg, whereas the endurance group lost 1.5 kg—reinforcing the need for strength training to maintain muscle.
The interval workout was so much more effective because it produced a greater lactate response, which correlates with an elevation in fat-burning hormones. This combined with an increase in the amount of energy burned in the 24-hour recovery period (called EPOC) led to greater fat loss. Leaner is always better when it comes to endurance performance, particularly when muscle is spared since it means you will have greater relative strength.

Derby Workout

Backtastic Workout

Alternate two cardio moves between 6 different targeted strength moves.  Read to the end for the notes on form. DO IT or I’ll give you a noogie.

You need: a mat or towel. Optional: dumbbells (5-20 pounds depending on your strength level).

  • Power jax cross x 20 (targets your inner thighs) – count one rep for each squat in the down position
  • Bridge March x 20 (hamstrings and glutes) – count one for each step
  • High Knees x 20 (lower abs) – count one for both knees up
  • Good mornings x 20 (hamstrings) – add hand weights if you like!
  • Power jax cross x 20
  • One leg deadlift x 20 each side (hamstrings, core balance, left/right imbalances) – add a hand weight here too!
  • High Knees x 20
  • Starfish sit-up x 20 (abs, inner thighs)
  • Power jax cross x 20
  • Egg beaters x 50 (abs, inner thighs) – count one for each out-in movement
  • High Knees x 20
  • Rollover Superman x 20 (obliques, low back) – count one for each superman hover

… then repeat the whole set x 3!

At the end, why don’t you put in a final cardio set… Power jax cross x 50 and a High Knees x 50 to round out the workout.

Time: 31:10 (including quick warmup, didn’t round out workout)

Agility Workout

Equipment: 1. A hand towel or t-shirt. 2. A timer on 45/15 second repeats (or a stopwatch) I use the Seconds Pro app on my phone to count the intervals.

Workout:  Do each of the following for 45 seconds, then take 15 seconds of rest.

  • Swizzle Jumps
  • Mountain Climbers
  • Side-to-side Shuffles
  • Agility Hops Right
  • Agility Hops Left
  • Blocker Getups
  • Hot Cross Hops

Derby Workout

Do TEN of each (watch the video for the exercises and form):

  • Lunge Jumps (count 1 per side, so you’ll do 5 on each side)
  • Skiier Burpees | Lunge Jumps
  • Low-jax with side knees | Lunge Jumps
  • Mountain climbers with pushups | Lunge Jumps
  • Side plank burpees | Lunge Jumps
  • Squat-jump-lunge combos | Lunge Jumps