A NEW CHAPTER OF FITNESS TRAINING FOR WHEELCHAIR USERS
THE WEEKEND COULDN’T COME SOONER
I Spent a lot of time this week buried in books and ears loaded in pod casts developing my programming style as I almost killed us this week it became apparent that we need to build up our basics continuously while still having game day moments thru the week. I used my approach I took with preparing for Basketball competitions on a yearly cycle. But instead of preparing for the olympics and world championships we are preparing for shorter goals and longer life span. seems fair no?
I will be implementing the above style to the next cycle and hopefully with a combo of practice days, competition days and mental toughness days we will start to unload the shoulders a bit and build a better base of what I have dubbed the 5 basic movements for a Wheelie.
1. Crawling & Wheeling ( as it is a combo of many basic movements it got its own category)
2. Pushing & Pressing
3. Pulling
4. Rotating & Twisting
5. Flexion & Extension
Using these 5 basic movements we will vary a bunch of sub set movements in progressions to build a solid base.
Each Day will consist of the advance skill and the scaled version allowing for all level of disabilities and skill levels to grow and learn. I will also be adding in video instruction linked from here to my you tube account.
there will be sure to have some bugs and glitches as we add this feature so please be patient. I think with this addition we will continue to adapt the movement of Wheelwod an wheelchair user fitness.
So stay tuned for this change next week
Stouty
Now to finish off a deadly week lets hit a bench mark-
Adapted Wheelwod style
BUY IN:
3rds
100m Ski erg or banded lat pull downs
10 pvc pass thrus
10 good mornings
10 pvc figure 8’s
10 sit ups
10 minutes of shoulder mobility
FOCUS:
KB FLOOR PRESS
5-5-5-5-5
WOD: BENCHMARK
NANCY – ADAPTED BY WHEELWOD
5RFT
400M WHEEL
15 BEHIND HEAD SH.PRESS 85/55
CASHOUT:
10 MINUTE EMOM 1-3 STRICT PULL UPS
HAVE A GREAT WEEKEND & DRINK SOME TEQUILA FOR ME
STOUTY
