We all want to be strong and have great force, not only in our workouts, but in our life, too! However, if we never apply this strength or force, how do we know if it works? We don’t even know if the attainment of force was worth it, or if we will need more to reach our goals.
This next week will be the beginning of the application process.
From here on out we will stand together, uniting against all odds and statistics to show the world we mean business through our application of force!
Through our hard work and dedication, we will create a new norm.
This norm will be fitness!
Mental-Nutritional-Exercise-Recovery-Guidance
All Five Aspects of Fitness will be reached as we continue to dedicate and recommit our priorities, lifestyle, and time to perform the way we were intended!
Week 3’s plyometric work will be attuned with bodyweight work from the first week and topped off with some of last week’s force for continued development and maintenance.
During the last two weeks, we have been blessed with outstanding support, encouragement, and competition, and thus, we have seen incredible feats, amazing improvement, and heart-pumping performance!
So without further ado, here are this week’s challenges:
Monday: Vertical Jump (3 attempts), Triple broad Jump for distance (must land and stick every jump, no hand touches or stutter steps, 3 attempts only), Single Leg Lateral Bound for distance (from right foot to left and from left foot to right, 3 attempts each, must stick landing)
Tuesday: 40m Dash, Russian Twist Ground touches with 8lb MB in 6 sec, Head-to-toe touches (From lying to situp, 8lb MB touches ground above head and ground between feet) as many as you can in 6 seconds
Wednesday: Power Push vertical on wall, measured from ground to the highest point you hand can touch on the wall using the push-up as your vertical, don’t smack your face on the ground…that would suck), Hand stand timed (one against the wall and one free standing)
Thursday: Line hops are with your feet together for the fwd-bkwd and side-to-side, and they are performed as a rotation with your feet double shoulder width apart, feet on either side of the line for the horizontal. Fwd-Bkwd, Side-to-side, and rotationals 3 attempts as many as you can in 6 seconds
Friday: Reverse Med Ball toss for distance (measured on first bounce) with an 8lb MB, Right and Left Wall-offs (5 feet from the wall and standing with your right or left side facing the wall, throw the ball against the wall and catch it as many times as you can) in 6 seconds with an 8lb MB
Don’t be stupid with these exercises. Always consult your physician before you start an exercise program. Don’t blame me, Aaron Guyett or Innovative Results if you get hurt. You chose to do it, and you probably should have paid more attention to what you were doing. There is my waiver.
Excited to see your accomplishments, and I would love to see another trainer or gym try to out-average or out-perform IR’s trainers and clients…
aguyett says
So far so good…Monday: 29″ Vert, 29′ 1″ Triple Broad Jump, and I will need to consult Jeff D. for my Left and Right lateral bounds… 🙂
Marianne says
15′ vert, 21′ 4″ triple broad jump
R-5′ 3″ L-5′ 4″ lateral bounds
Keri says
15″ Vert
18’3″ Triple Power Jump
R foot 5’4″ lateral bounds 🙂
L foot 5″3″ lat
Marianne says
6.7
17
9
aguyett says
Excellent work today, Marianne. I am excited to see you at the item you excel in tomorrow!
My scores
40yard dash 5.9
Russian Twists:18
Head-Toe: 12
Courtney says
Court: 15″ Vert, 40″ High pt pushup touch, 19’2″ Triple Broad, 48 pushups, 17 Russian Twists, 9 Head to toe, Hand Stand 1:05
Danelle: 11″ Vert, 33″ High pt pushup touch, 16″11″ Triple Broad, 45 pushups, 16 Russian Twists, 9 Head to toe, Hand Stand 8 sec
Rita: 11″ Vert, 33″ High pt pushup touch, 14’6″ Triple Broad, 36 pushups, 15 Russian Twists, 9 Head to toe
aguyett says
Here are some of Monday’s scores from the people who accidentally left there papers at the gym:
Arianna- 13″ Vertical Jump, 16′ 8″ Triple Broad Jump, Right foot lateral bound 5’4″, left foot lateral bound 5′, 40 yd Sprint 6.9 sec, Russian Twist 13, Head to Toe 8…You are kicking butt girl!
Dorothea- 10″ Vertical Jump, 15′ 8 1/2″ Triple Broad Jump, Right foot lateral bound 51″, left foot lateral bound 52 1/2″…this is incredible work and improvement! I look to see the rest of your scores!
Joanne- 9″ Vertical Jump, 11′ 10″ Triple Broad Jump, Right foot lateral bound 3’5″, left foot lateral bound 3’6″…your dedication and effort this time around is outstanding!
Kylee- 22″ (modified)Plyo push-up vertical and a huge 1min and 14 sec handstand…Aaron is humbled! He only got 1 min 7 sec…
Alyse- An outstanding 55 second hold for the handstand…great stamina!
Chris M-Push 37″ Handstand :47
JeffD- 41 1/2″ Push and :27 handstand…and quite possibly the funniest warm-up to handstand I have ever seen…Thank you, sir!
RubenF-Push 30 1/2″ Handstand :50…wooohoooo! Yeahya!
aguyett says
Today was awesome! The 400’s were a perfect warming and calorie burning exercise to keep me at-the-ready for the explosive locomotive and rotational plyo’s. It is amazing how much energy can be burned in 6 seconds!
Aaron= f-b:24 lat:26 rot:36
Ruben=f-b:24 lat:25 rot:28
Marty=f-b:22 lat:22 rot:25
Arianna=f-b:20 lat:22 rot:22
I was thoroughly impressed by all of my clients! It is amazing what focusing on success will do for one’s progress, performance, and confidence!
aguyett says
I got up this morning and felt like I had been hit by a freight train…I was admittedly a bit tired and slow for the 5am session (sorry ladies), but as always the encouragement, humor, positivity, and challenges started to flow and I perked right up! What a way to end the week! Big accomplishments and a lot of shows! You are all KILLING this 12 week performance project. Up next week POWER!!!!
Here are the top scores for today
Aaron- 51′ 10″
Jeff- 47′ 3″
Ruben- 42′ 8″
Ladies, how did you fair?
Jessica Cadenhead says
MONDAY:
15″ Vertical Jump
17’10” Triple Power Jump
R foot 4’11” lateral bounds
L foot 4’10” lateral bounds
TUESDAY:
7.1sec – 40m dash
15 Russian Twist Ground Touches
9 Head-to-toe touches
Can’t find my Wednesday numbers 🙁
Only did about 25 seconds of hand stand though 😉
Harrel Carman says
Congrats to everyone on great numbers for this week! I was sad to miss these tests… I think they sounded like the most fun!