PERSONAL PYRAMID—The Workout
(Click here to read the full article.)
by Shawn Moody, Sports Performance Trainer
Warm-up
With your weighted vests on we start off by simply running all 6 flights of steps 5 times.
This works as a great warm-up and really gets the sweat started on the brow. We run these at a moderate pace, remember it's just a prep.
Start the workout
- Have your partner stand at the top of the 1st flight of steps.
- You start by throwing the medicine ball up to your partner in a chest pass fashion and he tosses it back down to you.
- Continue for 5 reps of this movement and on completion you must run to the top (or what you have designated the top) of the stairwell.
- Run back down the steps stopping 1 flight short of the bottom.
Your partner will have moved up one flight to be above you once more.
- Pickup the med-ball back up and throw 5 more times, and then run back up to the top again.
This time when you run back down you will stop 2 flights short of the bottom.
- You continue in this fashion until you and your partner are both standing on the top flight of steps. Now it is your partner's turn while you rest a little by catching his or her passes. BUT, that's only one movement - the chest pass.
- Repeat with the next Throwing Movement (two-arm chest pass, over-head throw, forward keg scoop--like a granny toss, backward keg scoop, twisting rotational side toss).
The pace of this workout should be in a continuous manor. You will get time to rest while your partner is bust'n his or hers. RETURN to ARTICLE |
