Instructions:
1. Easy variation: ball at the shins. Moderate variation: ball at the knees/quads Hard: Ball at the feet
2. Choose variation of the ball, walking hands out to shoulder width position
3. Core engaged, Inhale on the way down, allow the ball to move slightly forward opening the chest
4. Exhale, keeping elbows in, activating the chest
Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Rotate torso towards the bent knee. Return to starting position before standing up
5. Variation: Can add weight to the leg you are squating with
Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Variation: Can add weight to the leg you are squating with
Warmup: 10:00 rower/run RPE 5-6
Medicine ball circuit: :30-:45 seconds each, 3 sets
Over the shoulder throws: left and right
Overhead squat throw
Knee drive with arms
Tricep extension
—–Rest interval 3:00——
lateral raise with side squat: 3 set 10 reps each leg
Shoulder circuit: :30-:45 seconds each exercise
Prone mountain climber
Prone Jacks
Alternate leg raise
Hands up with twist
Ab circuit: :30-:45 each exercise, 3 sets, rest interval 1:00 between sets
Russian twist
Hip ups
Jackhammer
Chest/Shoulder/Rhomboid: 3 sets, :45sec
Fitball pushup-decline
Push press
Rear delt
Abs/ hip stretch complex:
Inchworm
stretch: inside stretch, drop hip, downward dog, pigeon, duck walk
Goal: Shortness of breath with active recovery
Warmup: 10:00 rower or running RPE:5-6
Circuit 1
Touch jump with lateral slides :30 with 200 meter recovery run, total active rest interval 1:00, 5 sets
Cirucit 2- rotate each exercise after 1 set
Mobility getup: 5-20# 3 sets of 10 reps each arm, emphasis on feet flat on floor, knees out. Pelvic floor opener and abdominals
Side lunge with straight leg: 5-20# 3/10 reps
Hamstring Heaven: bent knee 1 leg bridge x25 with Glute kicks x25 each leg, 3 sets
—-200 meter run after completion of 1 set of each exercise, complete 3 sets———-
Circuit 3
Legs: completion of 5 leg movements = 1 set/ 5 sets total
20x Free squat- hands behind head
10x Front lunge each leg-hands on hips
10x Alternating Jump lunge- hands on hips
10x Jump squat- hands behind head
———200 meter run————-
RI:3:00
Circuit 3
Corkscrew: rotational abs
Wall sits: 1:00, with shoulder blade slides on wall
——200 meter run——–
Plank circuit: prone, marine crawl, leg lifts, superman/woman, elbow lifts, alternate hand and leg x10
Stretch and cooldown:emphasis on quads/hipflexors
Summary. Persons adapt to altitude by producing more RBCs to counter the
desaturation caused by the lower PO2. Altitude residents who spent their
growing years at altitude show a rather complete adaptation as seen in their
arterial oxygen content and VO2 max values. Lowlanders who arrive as adults
show only a modest adaptation
What is the effect of immediate exposure to altitude?
• Decrease in VO2 max upon ascent to 2300 m (9-22%); 3100 m (14-
24%); 4000 m (25-34%). Why such variability? Could be due to the
degree of saturation of hemoglobin.
• Remember arterial desaturation already discussed … the additional
impact of altitude can worsen this effect
What about training at altitude?
• 28 day study at 2300 m found VO2 max to increase 1-8%. Other
studies have reported no improvement. Why the variability? Could
be due to the training state before arriving at altitude
What about when athletes return to sea level after exposure to
altitude training?
• Some have higher VO2max upon return to low altitude, while others do
not. Why? Initial conditioning state; a “detraining” effect because one
cannot train as intensely at altitude … should you live high and train
low? Results are mixed, there are “responders and non-responders”
Bottom line for improving performance – live high enough to evoke
an increase in RBCs, train low enough to maintain training intensity.
High altitude climbing includes the stress of altitude, cold,
radiation
• Barometric pressure at Mt Everest Summit is approx 250 mmHg.
VO2 max estimated at approx 15 ml kg min.
• What does the arterial saturation of Hb depend on ?? As such,
successful climbers can hyperventilate well, and decrease their
pCO2 content, and increase their pO2 content
• Other factors that are essential for success in climbing … being
able to contend with a severe loss of appetite, Operation Everest
II subjects had a decrease in caloric expenditure of 43% over 40
day exposure to hypoxia, and a weight loss of approx 7 kg
Instructions:
1. Allow for natural articulation in ankles, do not grip with toes
2. Inhale, hips back, keep knees behind the toes dropping into desired squat position. Keep the knees apart
3. Exhale, chest up, pushing back into standing position
Instructions:
1. Continuous breathing, emphasis on the pushing off of the ball and decelerating/landing on the ball
2. The Jumps should be straight up, land as close to the half ball as possible
3. Harder variations: Increase vertical jump
Instructions:
1. Allow the ankle to articulate naturally, do not grip with toes for balance
2. Exhale, pushing from a squat position, emphasis on the foot that is on the ball
3. Harder variation: Dumbells/Barbells or overhead Medicine ball movement
Instructions:
1. Allow for the ankle to articulate naturally, do not grip with the toes for balance
2. Exhale, emphasis on pushing with the foot that is on the ball
3. Maintain balance for a few seconds before returning into the squat position
4. Harder variation: holding onto dumbell, weight is on the same side of the foot that is on the ball
Stagnation Therapy 