Shah Studios | Project Speed

2007-08-22T13:23:00.000-07:00

basketball inspired interval workouts:

The Drill: Tempo Runs

Split a 400-meter run into four 100-meter bursts. Run each in 16 seconds (sprinters clock in at under 10 seconds), resting 10 seconds after each segment. Repeat the drill five times for a total of 2,000 meters.

The Drill: Fours

Run four lengths of the court, baseline to baseline. "Run as hard as you can with the goal of completing it in under 22 seconds, Foran says. Rest 40 seconds and repeat 8 to 12 times.

The Drill: Seventeens

Run sideline to sideline, 17 times. Changing direction adds difficulty. Run each set in a minute, then rest for 2 minutes. Aim for four or five runs total.

The Drill: Basic Suicides

Shuttle back and forth between one baseline and all of the other lines on the court. Start with the free throw line, double back to the baseline, and then run to the midcourt line, and so on. Foran has his players aim for 33 seconds in total. Rest for a minute, and repeat six to eight times.

source: MensHealth.com

2007-06-27T23:57:00.000-07:00

Soccer - FC AI
90 mins

2007-06-26T23:44:00.000-07:00

dynamic stretching

400m (1:32)
200m (0:32)

hanging (0:33, 0:32)

static stretching

2007-06-25T23:43:00.000-07:00

Soccer - AC Milan
90 mins

2007-06-20T23:36:00.000-07:00

Soccer - FC AI
90 mins

2007-06-19T16:18:00.000-07:00

lunge
10 x 4

prisoner squat
10 x 3

russian lunge
10 x 1

calf-raises
15 x 3

hanging (0:32, 0:33)

soccer
30 mins

static stretching

2007-06-18T21:07:00.000-07:00

1 x 800m (3:41)
1 x 400m (1:22)
2 x 200m (0:36, 0:35)

hanging (0:25, 0:24, 0:25)

1 x 200m (0:35)

static stretching

upper abs routine
6 x 30

Soccer - Lister
2 hrs

2007-06-08T22:38:00.000-07:00

Soccer - Lister
2 hrs

2007-06-06T22:36:00.000-07:00

Running - Butterdome
1600m (7:16)

2007-06-04T23:57:00.000-07:00

Soccer - Lister
2 hr

2007-05-31T09:16:00.000-07:00

Soccer - Michener park
1 hr

2007-05-30T21:17:00.000-07:00

Soccer - FC AI
1 hr

2007-05-28T22:30:00.001-07:00

Soccer - Lister turf
2 hrs

2007-05-27T22:30:00.000-07:00

Soccer - Lister turf
2 hrs

2007-05-26T22:31:00.000-07:00

Soccer - Lister turf
1.5 hrs

2007-05-23T22:32:00.000-07:00

Soccer - FC AI vs. Caledonia Thistle/Yugo
90 min

2007-05-21T22:33:00.000-07:00

Soccer - FC AI in MAC Muslim soccer tourney
3 hrs

2007-05-18T10:35:00.000-07:00

(Negative crunches x 8, Push-ups Bosu x 12, Plank x 22 sec, Frog jumps x 10, Side bridge x 22 sec) x 3 sets

(Dumbbell lunge w/5lbs./hand x 10, Ab-roller x 10) x 2 sets

Dumbbell jump w/5 lbs. x 10

Upper abs routine
w/20lb. on chest
12 x 6

Calf raises w/5 lbs.
20 x 4

static stretching

2007-05-16T23:03:00.001-07:00

Soccer - FC AI game
90 mins

2007-05-15T16:26:00.000-07:00

(Negative crunches x 8, Push-ups Bosu x 11, Plank x 20 sec, Side bridge x 20 sec)
3 sets, 1 min rest between sets

Upper abs routine
w/20lb. on chest
10 x 6 (slow reps)

Bosu knee-to-chest w/10lb. on upper back, ankle weights
40 x 5 (= 200)

2007-05-13T14:47:00.000-07:00

(Negative crunches x 6, Push-ups Bosu x 10, Plank x 15 sec)
4 sets, 1 min rest between sets
___

Negative crunches
(knees bent, feet flat on floor tucked underneath weights, upper body slightly less than 90 degrees to the floor, arms extended in front. Come down to 45 degree and then return to starting position)

2007-05-12T21:20:00.000-07:00

Soccer - AC Milan practice
90 min

Soccer - Chegwin soccer
1 hr

2007-05-11T23:57:00.000-07:00

Bosu knee-to-chest w/10lb. on upper back, ankle weights
40 x 5 (= 200)

Ab-roller x 20

Upper abs routine
w/10lb. on chest
25 x 6

Calf raises - till exhaustion (110)

Sprints w/resistance chute
soccer field (small) length x 4 (00:12.00, 11.17, 11.00, 11.40)

2007-05-10T23:30:00.000-07:00

AC Milan practice
90 mins

2007-05-09T23:27:00.000-07:00

FC AI vs. Red Devils (6-4)
90 min

2007-05-07T16:44:00.000-07:00

Running - University area (27:38 total)

Stairs - Laurence Decore point
sprints x 1

Incline - Laurence Decore point
x 2

200m test lap (00:33.81)

Soccer - wallball (15min)
Soccer - FC AI practice (2hrs)

2007-05-06T09:14:00.000-07:00

Running - Ravine

warm-up jog
Stairs - light x 5
Light incline - light x 5

2007-05-05T09:13:00.000-07:00

Running - Lister turf
3x around soccer field, 1 lap at a time w/breaks in between

2007-05-02T13:04:00.000-07:00

Ab-roller x 20

Bosu knee-to-chest
x 40
x 40 w/10lb. on upper back

Obliques - Bosu
12/side x 3 sets

2007-04-30T23:22:00.000-07:00

Soccer - FC AI practice
2 hrs

2007-04-29T23:09:00.000-07:00

Running - 4 laps around 4 goal posts (6:14)
Soccer - Wall-ball

Soccer - Warriors exhibition
1 hr

2007-04-27T20:39:00.001-07:00

Soccer - Shia youth
1 hr

2007-04-26T08:34:00.000-07:00

Bosu - knee-to-chest x 80 (20/leg)

Plank
30 sec x 2

Running - Ravine
8:17
Static stretching

Soccer - Warriors
2 hrs

2007-04-25T22:33:00.000-07:00

Warm-up run, dynamic & static stretching
Soccer - wall-ball, juggling
-1 hr

2007-04-24T21:42:00.001-07:00

Soccer
2 hrs

2007-04-17T09:39:00.001-07:00

Running - Arena
1 mile (6:29)
- lowest recorded mile to date

2007-04-12T15:11:00.000-07:00

Biking - home to university
- 55:00

Soccer - Butterdome
1 hr

2007-04-05T22:54:00.000-07:00

Soccer - Butterdome
1 hr

Soccer - MWC Holland vs. Croatia (1-1)
1 hr

2007-04-04T23:44:00.000-07:00

Soccer - Butterdome
1 hr

2007-04-03T23:00:00.000-07:00

Soccer - Butterdome
1 hr

Soccer - MWC Holland vs. Nigeria (2-3)
1 hr

2007-04-02T23:57:00.000-07:00

Running - Butterdome

- 4 laps (3:50)

Soccer - wall-ball
- 20 mins

Running
- 1 lap (0:32)

2007-04-01T19:42:00.000-07:00

Running - Butterdome
interval training (4 x 200m w/lap of walking break in between each lap)
- 00:39, 00:35, 00:34, 00:32

Stretching - post-workout, static

2007-03-31T19:16:00.001-07:00

Soccer - Mini World Cup: Team Holland vs. N. Ireland (2-3)
1 hr

2007-03-30T23:17:00.000-07:00

Soccer - Lister turf
2 hrs

2007-03-29T08:25:00.000-07:00

Bosu knee-to-elbow
- 40 x 2

centre-sides w/5 lb.
- 30

calf-raises
- 55

Soccer - Butterdome
1 hr

2007-03-28T13:56:00.000-07:00

Push-ups - 10

Plank - 50 sec

Crunches
- 20

Soccer - Team Holland practice
- 1 hr

2007-03-26T23:53:00.000-07:00

Running, warm-up, stretching, wall-ball
- 30 mins

Upper abs routine
- 25 reps/set

Planks - 1 x 30 sec, 2 x 15 sec

Soccer - Holland vs. Russia
1 hr

2007-03-25T23:52:00.000-07:00

Soccer - Lister turf
- 1 hr

2007-03-24T20:42:00.001-07:00

Soccer - Butterdome
90 mins

2007-03-22T21:02:00.000-07:00

Soccer - Butterdome
1 hr.

2007-03-14T23:31:00.001-07:00

Pre-game warm up
- light jog, dynamic & static stretching, wall-ball
- 20 mins

Soccer - Team Holland vs. Ukraine (1 - 2)
- 1 hr.

weight: 168 lbs.

2007-03-12T16:28:00.000-07:00

Running - Butterdome
- 1 mile (6:48)
- 1st recorded sub-7 mile

Soccer - wallball
- 20 min

Upper abs routine
- 20 reps/set, 10 lb. on chest

Leg curl (hamstrings)
- 60 lbs., 3 x 12

Push-ups - Bosu
- 10 reps

Pool
- dynamic stretching, resistance sprints, ankle rehab
- 20 min

2007-03-10T23:59:00.000-08:00

Soccer - Santos FC practice
- 2 hours

Soccer - Holland vs. N. Ireland (exhibition: 6-2)
- 1 hour

2007-03-09T23:59:00.000-08:00

Soccer - Butterdome
- 1 hr

2007-03-06T23:59:00.000-08:00

Soccer - Butterdome
- 30 mins
(sprained my ankle)

2007-03-05T23:59:00.000-08:00

Soccer - AC Milan vs. Slovakia FC
- 1 hr

2007-03-02T23:59:00.000-08:00

Soccer - Team Argentina tryouts
- 1 hour

2007-03-01T23:49:00.000-08:00

Soccer - Butterdome
- 20 mins

Soccer - wallball/juggling
- 15 mins

Soccer - AC Milan practice/Team USA tryouts
- 1 hour

2007-02-28T23:38:00.000-08:00

Soccer - Team Portugal tryouts
- 1 hour

2007-02-26T23:59:00.000-08:00

Running - Butterdome
- 1 mile light run (8:02)

Stairs
- 5 x long steps
- 5 x short

Soccer - juggling, wall-ball
- 30 mins

Soccer - Team Bosnia tryouts
- 1 hour

2007-02-23T00:27:00.000-08:00

Soccer - Team Mexico
- 1 hr

2007-02-20T23:59:00.000-08:00

Running - Arena
- 8 laps (1 mile) in 7:41

tuck jump x 10
squat jump x 10

Push-ups - Bosu
- 3 x 10 (1 min rest between sets)

Bosu knee-tochest
- 30/leg x 1

upper abs routine
- 30/set

static stretching

Soccer - Team Holland tryouts
- 1 hour
(I made it! woo hoo!)

2007-02-16T11:59:00.000-08:00

Soccer - Butterdome
- 1 hr

Soccer - Team Mexico tryouts
- 1 hr

2007-02-09T17:32:00.000-08:00

Interval Training:
2 x 400m @ 5-min mile pace (1:16, 1:16)

Sprint Training:
3 x ~80m sprints

Plank
10 reps, 15 sec each, 10 sec rest b/w sets

Bosu knee-to-chest
30/leg x 2 sets

2007-02-05T14:37:00.000-08:00

Upper Abs routine
- 12 slow reps/set, no rest between sets

Plank
10 reps, 10 secs each,
2 reps, 15 secs each
10 second rest between reps

Push-ups: 13 reps

Running - Butterdome stairs
- 10 reps (4:44)

Static & dynamic stretching

Ball juggling

Soccer - AC Milan game

2007-02-04T23:59:00.000-08:00

Soccer - Butterdome
- 30 mins

Upper Abs routine
- 25 reps/set, no rest between sets

2007-02-03T23:59:00.000-08:00

Soccer - Butterdome
- 1 hour

2007-02-02T23:59:00.000-08:00

Running - Butterdome

Interval training:
2 x 2 laps @ sub 6-min mile pace w/rest laps in between
(1:17/1st 2 laps, 1:22/2nd 2 laps = 38.5/lap, 41/lap)

Light Jog:
1 mile (8:00)
- Cool! my light jog now matches the 8-min mile which I was struggling to meet at full pace just a few short weeks ago :)

2007-02-01T23:59:00.000-08:00

Running - Millenium Place
- 3 laps warm-up jog

AC Milan soccer practice
- drills + scrimmage

2007-01-31T23:59:00.000-08:00

Running - Butterdome bleachers
- 10 times

Dynamic stretching

Ball juggling
- 43 times max

Soccer - Team Lebanon tryouts
1 hour

2007-01-30T17:09:00.000-08:00

Push-ups: 10 reps, 12 reps

Upper Abs routine:
25 reps/set (slow reps), 10 sec rest between sets, 12.5 lbs. on chest

2007-01-29T22:51:00.000-08:00

10 minute jog (in the freezing cold. Something I definitely did not want to do but had to :(
+ dynamic stretching

AC Milan game (1 hour)

2007-01-28T16:33:00.000-08:00

Soccer - Butterdome
- 1 hour

calisthenic stretching w/light weights

Weight = 165.7 lbs.

2007-01-27T18:09:00.000-08:00

Running - Butterdome
- 1 mile (7:28)
- interval training - 4 laps @ sub 45 sec pace (6-min mile pace) [0:39, 0:43, 0:38, 0:39]

Leg Curl (hamstrings)
- 60 lbs.
- 3 x 10, 1 x 12, 1 x 14, 1 x 17 (exhaustion)

Leg Extension (quads)
- 70 lbs. - 1 x 10, 1 x 12
- 80 lbs. - 2 x 14

Bosu push-up - 10 reps
Bosu knee-to-chest - 30/leg
Bosu push-up - 10 reps
Bosu knee-to-chest - 30/leg

Upper abs routine - 30 reps/set

2 x 60m sprints

Static stretching

Weight = 167.5 lbs.

2007-01-27T03:00:00.000-08:00

Swimming in Zig's pool
- a few short sprints through the pool + pool dodge-ball

2007-01-25T23:59:00.000-08:00

Running - Butterdome
- 3 laps continuous, modestly fast pace

Soccer
~30 minutes

Running - Millennium Place
- 7 laps (1 mile) at very light pace
- 2 fast laps w/rest between each lap (~0:40/lap)

Soccer Practice
- 1 hour (drills + scrimmage)

2007-01-24T23:59:00.000-08:00

Running - Butterdome bleachers
- 10 reps

Static + Dynamic stretching

Ball juggling

Team Lebanon soccer tryouts
- 1 hour

2007-01-23T23:53:00.000-08:00

Butterdome soccer
- 1/2 hour

2007-01-22T23:14:00.000-08:00

~1 mile jog (15:08)

AC Milan soccer game - only 1st half

2007-01-21T17:42:00.000-08:00

Light Jog
~1.67 miles (17:30)
- route around neighbourhood

2007-01-18T23:58:00.000-08:00

Running - Millennium Place
1 mile (7:29)

Soccer practice

2007-01-16T23:58:00.000-08:00

Butterdome track
- 10 laps (1.25 miles)

Wall-ball
- 200 soccer ball passes off wall, one touch

Juggling
~ 20 minutes
- 33 maximum juggling

2007-01-15T22:35:00.000-08:00

Bosu knee-to-chest
- 3 sets of 30 reps on each leg = 180 reps

upper abs routine
- 25 reps/set

~1/2 mile jog

AC Milan soccer game

2007-01-08T13:26:00.000-08:00

Butterdome track
- 2 laps in ~2 min
- 4 laps
- 2 60m dashes

Frog jumps
- 1 set of 10 jumps

Soccer
- pick up soccer ~ 40 mins

Upper abs routine
- 25 reps per set

Bosu knee-to-chest
- 20 reps each side until 40/set, 3 sets of 40 = 120reps
- 10 lb. on lower back

2007-01-07T15:05:00.000-08:00

Push butt into the air :P
- 10 reps, 15 secs/rep, 10 sec rest between reps

2007-01-06T12:16:00.000-08:00

3-Minute Abs - upper abs routine
modifications: 25 reps/set, 5 sec rest between sets, 10lb. plate on chest

Plank
10 reps
10 secs each, 15 on final rep
30 second rest between reps

Bosu elbow-to-knee
4 sets
15 reps/each side
30 sec rest between sets

Alternating Bicep curls
3 sets
20 reps (10 each side)
10 lbs.

2007-01-05T12:45:00.000-08:00

2 hours of Friday Night Soccer
(10:45pm - 12:45am)

2007-01-04T23:57:00.000-08:00

3 hours of working out in the day (Gosh, my body hurt :P):
Bosu knee-to-chest
- 3 sets of 40 reps
- each set: 10 on each leg until hit 40
- mods: 2.5 lb ankle weights, 10 lb plate on lower back

1.5 hours of soccer practice in the night:
- scrimmage vs. Premiers

2007-01-03T23:56:00.000-08:00

1 hour of soccer in Butterdome
40 minutes of speed-resistance training in pool