PUYJ-planner-and-instructions Archives |

Program Planner

RDA Team — Tue, 18 Nov 2014 00:00:38 +0000

Use this tool to plan your week ahead (including life events, derby practices, and when you’ll complete all the prescribed workouts for the week), as well as to record what you actually did. This is super important to your success!

Get your planner files here: Download the Excel version. Download a blank PDF version. Download a filled in example.

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Instructional Videos

RDA Team — Tue, 01 Jul 2014 05:54:25 +0000

These How-To Videos provide the instruction on how to do the exercises listed in your weekly plans. Give ‘em a look and get comfortable with the form for each move before attempting your workouts. An

Click this link to access the RDA Standardized Roller Derby Fitness Test videos and details!

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Terminology

RDA Team — Tue, 01 Jul 2014 05:52:07 +0000

The number of reps is described as follows:

“40 reps, alternating” = do 40 total repetitions, in other words 20 on each side, alternating sides.
“10 reps per side” = do 10 repetitions on each side, or 20 total. Do all the reps on one side, then switch.

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Warming Up and Cooling Down

RDA Team — Tue, 01 Jul 2014 05:50:27 +0000

Warm up: active movements to get joints and muscles moving through a range of motion – about 5 minutes. Here’s an example routine: jog in place for 1 minute, high knees x 30, bum kicks x 30, half squats x 20, side lunges x10/side, good mornings x 10, arm circles, neck circles, walking lunges with torso twist, torso circles, wall pushups or walkout pushups. You can also use this handy warmup routine video.

Cool down: After an Interval, Plyo or HIIT workout, light jogging for 3-5 minutes to bring your heart rate down, followed by a stretch. After a steady state, walk for 5 minutes then stretch. Other workouts, just stretch. Hold each stretch for at least 30 seconds.

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Heart Rate Info

RDA Team — Tue, 01 Jul 2014 05:48:38 +0000

Visit this page to determine your Maximum Heart Rate (MHR). Scroll down to “Calculator.” Enter your age, choose “Rowing” for the sport, and either Average or Elite for the Experience level. Use the value given under “UK Researchers (2007) – Female Athletes” (2nd from the bottom). This is your MHR.

For Steady State workouts, you should be training at between 60-70% of your Maximum Heart Rate (MHR). For example, mine is 180. So when doing SS workouts I should try to keep my heart rate between 108 and 126.

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Useful links

RDA Team — Tue, 01 Jul 2014 05:34:25 +0000

Gmaps Pedometer (to measure the distance of a run or bike ride): www.gmap-pedometer.com
Roller Derby Athletics HIIT workout videos
Smartphone based heart rate monitor: Apple or Android

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Steps to complete for prizes

RDA Team — Tue, 01 Jul 2014 05:24:08 +0000

Athlete questionnaire
Baseline test results
Finish line test results
Completed workout planner (send via email)

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