PUYJ-workout-type-definitions Archives |

Baseline Test

RDA Team — Tue, 01 Jul 2014 06:18:04 +0000

This is the fitness test you’ll complete on the first and last day of the program to record your progress. All the details are found here: www.rollerderbyathletics.com/fitness-test

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HIIT

RDA Team — Tue, 01 Jul 2014 06:17:11 +0000

High Intensity Interval Training sessions are shorter but very intense workouts with 20-60 second work periods and shorter rest periods. You should aim to leave nothing behind during these workouts – give it 100% of your effort during each interval. Options for doing these include free workout videos on the Roller Derby Athletics blog; tabata-style workouts; or run/bike/swim intervals. Aim for a 3:1 or 4:1 ratio of work to rest. Push to 5:1 for a super challenge!

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Steady State

RDA Team — Tue, 01 Jul 2014 06:16:13 +0000

This is a long slow cardio workout. The intent is to keep your heart rate at a low and constant level for 45 minutes or more. You should be training in the range of 60-70% of your Max Heart Rate (see above for info on how to calculate your MHR). It will probably feel really boring and dumb. Trust me – stick with it! The best options for completing SS workouts (in order of preference) are: running on a flat route or track; stationary bike or rowing machine (ergometer); or, road biking on a flat course. Hills and variety are bad! You want to keep your heart rate as consistent as possible throughout. E-books, podcasts, and great tunes are your friends!!

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Sprint Interval Workout

RDA Team — Tue, 01 Jul 2014 06:15:22 +0000

A specific interval workout provided for you in the weekly plans. Just follow along! These involve short sprints with active rest periods. These are ideally done: running on a hill or stairs (sprint up, jog/walk down), sprinting on a track, or on an exercise bike. Treadmills aren’t great for this workout, because it takes too long to change speed. Spinning bikes are great.

If these options aren’t available, then you can do your intervals using one or a combination of the following exercises at home: speed skater jumps, lunge jumps, mountain climbers, high knees (refer to the How-To Videos pages for instructions. Jog or march in place for your rest periods.

Take no prisoners. Give it 100%!

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Practice

RDA Team — Tue, 01 Jul 2014 06:14:17 +0000

Your on-skate roller derby practices count as workouts, of course! If your practices are less than 90 minutes long, try to top up with some additional time working out (add some strength or cardio to your day).

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Bouts

RDA Team — Tue, 01 Jul 2014 06:06:49 +0000

If you have a bout or a tough scrimmage during the program, you can count it either as a practice, HIIT, or Sprint Interval workout (your choice). Do make sure you complete most of the Sprint Intervals in the program though!

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A.M. Strength

RDA Team — Tue, 01 Jul 2014 06:02:35 +0000

These are short, foundation-building workouts that I recommend you do right after rolling out of bed. They will take less than 20 minutes to complete, and you can do them in your jammies. The routines are described in the weekly plans and exercises are shown in the exclusive workout videos. You may substitute your favourite power yoga* course or longer weight training session with free weights once or twice a week instead of these morning routines if that’s your thing. (*this should be a more intense style of yoga, such as hot/bikram, power, vinyasa, etc. Save the yin, hatha, or other gentle styles of yoga for rest days).

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Core Routine

RDA Team — Tue, 01 Jul 2014 06:00:29 +0000

Your core consists of all the major and minor stabilizing muscles from your hips to your shoulders, front and back. Core Routines are described in your weekly plan. These can be tacked on to other workouts or done on their own. Watch the How-To videos for each move to understand the correct form.

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Plyometrics

RDA Team — Tue, 01 Jul 2014 05:59:36 +0000

Exercises intended to build explosive power. They generally involve elongating a muscle, followed by explosively contracting it (e.g. Squat, then jump). You get exclusive plyo routines to follow with this program, and you’ll find them in the weekly plans.

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Rest Days

RDA Team — Tue, 01 Jul 2014 05:58:20 +0000

You can either bliss out and do no exercise whatsoever, or you may choose to do a restful yoga class like Yin or Hatha style. Power Yoga (ashtanga, bikram/”hot”/etc.) is not what you’re looking for here. If you want to use this as a stretching day, be sure to do something to warm up your muscles first, like a brisk walk. Don’t stretch cold.

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