Ready to Run: Impact Training Program
Welcome from Myranda!
It is great to have you here!
This program is about providing you with simple @ home workouts to help you improve your jumping and landing capacity with a focus on injury prevention, or if needed rehabilitation.
This program will help you learn stretches and exercises to help you lengthen your muscles for warm up or recovery, as well as discuss coordination and technique. Each workout, ends with challenging our technique and stamina to build a better foundation of movement efficacy and stamina.
HOW TO THE PROGRAM WORKS
Over 4 weeks we will progress week to week to new workouts, building up a library of workouts that you can repeat to increase your ability to not only jump, but land with more efficiency, strength and control!
If you come to this after the live series to continue training, might decided to repeat a week of training a couple times to help you really build up your foundation of control and stamina.
Prepare to Train
Schedule your Training
Some training is better than none training. Why lead with this? Because we all need this reminder, myself included. We quickly forget small actions add up and sometimes we need that gentle reminder.
The first step to creating space for moving our bodies is creating a plan. The workouts can flex to the amount of time that you have.
After supporting over 40 women with my LIFT @ home program, majority of women have found success by simply scheduling in movement time on paper or in their phone!
If this is something you want to talk through, reach out!
Set up your Environment & Gather Equipment
Floor Space inside or outside: 3 feet wide x 6-10 feet long (we do a lot of shuttle type movements)
Rolled Towel or Yoga Mat
Bottom Stair or 4-6 inch Sturdy step stool
Tennis or Lacrosse Ball
Download the Smart WOD Timer app for Tabata and EMOM style workouts
Free and simple to use. I will also have notes how to set with each workout
click here for Google Play - SmartWOD Timer
click here for Apple Store - SmartWOD Timer
Ready to Run: Impact Training Program
Recovery Specific Guidance
In order to actually increase capacity, we need to recover as hard as we train, so in addition to getting in your impact workouts, we must prioritize recovery.
Recovery for our Tissues = Muscles, Tendons, Ligaments and Joint surfaces
Recovery for our Central Nervous System
Recovery Resources Coming Soon - at this time inquire directly with Myranda about individualized recovery for you
Block Training
*Words in purple, bolded and underlined have a demo video attached - click, watch and follow along*
Block 1
Workout 1
Equipment:
- rolled yoga mat or bath towel
Warm up - Follow along video click here
6 Deep Breaths Calf Stretch on roll
**all movements below keep foot on roll
8 alternating Side Bend, reaching arm overhead
8 Core rotations with arms reaching
Forward Fold hold 16 alternating “Pedaling legs”
*finish each side with 2 Ankle Circles each direction
Technique
2 - 4 Rounds (2 min to ~ 4.5 min)
8 or 12 Calf Raises
8 or 12 Squat to Calf Raise
20 or 30 Marching on the Spot
Tabata Style Workout - Jump On It!
30 or 45 seconds of movement, 15 second rest
3 Rounds (6 minute) or 4 Rounds (8 minutes)
Jump squat variation
Marching to Running on the Spot
SmartWOD Timer App Settings
Select Tabata >
Workout 2
Equipment:
- open floor space 3 feet wide by 10 foot wide
- sturdy chair to put foot on
Warm up
Kneeling Lunge Hip Flexor + Groin + Hamstring stretching flow (2 minutes per side)
Short Calf and Ankle stretching - foot on a chair or on the floor (2 minutes per side)
Technique
2 or 3 Rounds (1.5 min to ~ 4.5 min)
2 or 4 reps Walking Up on Toes
2 or 4 reps Sea Saw Walking
AMRAP Workout
As Many Reps As Possible within a set Time domain, Moving at a pace that works for you, taking breaks when you need
Set a timer for 6, 8, or 10 minutes (time domain) based on the time you have and/or the energy you have
*roughly 30-60 seconds a movement
within the time domain alternate between the two movements below
AMRAP 6, 8, or 10 minutes
16 or 30 alternating Squat to Butt-kick
4-6 reps Side Shuffle
1 rep = 10 foot length
Block 2
Workout 1
Equipment:
- floor space 3 x 6-10 feet
Warm up - Follow along video click here
Technique
2 - 4 Rounds (1.5 min to ~ 4.5 min)
4 lengths Heel Toe Walking
8 or 12 /side Reverse Step to March
20 seconds Bouncing on the Spot
Tabata Style Workout - Skip & Bounce
30 seconds of movement, 15 second rest/transition
3-6 Rounds
A-Skip
2 Foot Pogo Jumps
SmartWOD Timer App Settings
Select Tabata >
Workout 2 - coming soon - repeat any of the first 3 if you need an option now
Block 3
Workout 1 - Replay is posted below
I still have some video editting to do and I will get the workout written!
Workout 2
Block 4
Workout 1
Workout 2
Recorded Training Videos
Live Workouts Sunday at 8pm for 30 minutes via Zoom
Replays will be posted here within 36 hours
Join Zoom Meeting information
https://us02web.zoom.us/j/82690229625?pwd=DjkGkEdzFyoOsqGsR7E9VoNu4cUTaY.1
Meeting ID: 826 9022 9625
Passcode: Together
Week 1 Replay - Jump On It Full Workout
Same workout as Block 1, Workout 1
Lower Leg Warm Up - foot, calves, hamstrings, and spine plus upper body
Technique work
Tabata Style Workout - Jump on It!
Week 2 Replay - Skip & Bounce Full Workout
Same workout as Block 2, Workout 1
Thighs and calves warm up focus
Technique and Coordination = working on the rhythm of opposite leg, opposite arm patterning at the heart of walking and running
Tabata Style workout - Skip & Bounce
Week 3 Replay - Single Leg Focus
Same workout as Block 3, Workout 1
Jumping up and landing on the same foor
Today we identify big differences between sides, or possibly not, but also realize how much power and energy single leg jumping takes
Tabata Style Workout