muscle

Agility

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Tips

  • Complete controlled agility training once a week to build muscular control and safe movement.
  • Mobility activities include jumping, explosive movements, sprinting, and obstacle courses.
  • Cone drills are a great way to increase agility.

Aerobics

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Tips

  • 150 minutes of moderate aerobic exercise per week (40-60% “effort level”).
  • 75 minutes of vigorous aerobic exercise per week (60-90% “effort level).
  • Limit Total running mileage to reduce risk of injury.
  • 10,000 steps spread throughout the day.

Strength

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Tips

  • Do strength training twice a week to improve bone and connective tissue health.
  • Complete all six strength training movements per week (horizontal and vertical pull; horizontal and vertical push; lower body pull and press).
  • Progressively increase training load.
  • Rest 48 hours between strength training sessions.
  • Re-evaluate strength training program every 4-6 weeks.
  • Use various types of strength training equipment (kettlebells; sandbags; barbells; dumbbells).

Flexibility

Videos

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Tips

  • Include dynamic warm up and cool down.
  • Try yoga to increase flexibility.
  • Use exercise bands to increase range of motion.

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