VITALS AMMO CAN LIFTS
»WORKS ON FULL BODY (BACK,
TRAPS, CORE, GLUTES, LEGS)
»HELPS WITH ARM STRENGTH
AND POWER
»MILLER DOES 91 REPS IN 2
MINUTES WITH 30-POUND AMMO CANS FILLED WITH SAND
1
Squat down holding the ammo can with two hands on either side, sitting back and keeping your knees above your feet. Keep your weight in the middle of your foot.
2
Push press the ammo can above your head. Be careful to not hit your head or chin on the ammo can as you lift it.
Name: Lydia Miller No. 24 Nickname: Sarge, Lyds Year: Senior (5th yr) Position: Defense Height: 5’6” Push Press: 120 Sumo Deadlift: 225 Situps: 105 in 2 mins Mile: 6:11 Vertical Jump: 19.2”
MEALS MUAY THAI BOXING
»WORKS ON SHOULDERS,
DELTOIDS, TRICEPS, BICEPS, CORE AND LEGS
»HELPS WITH PIVOTING,
DEFENSIVE STANCE, SPEED, ENDURANCE, DISCIPLINE AND QUICK THINKING
»MILLER DOES 6 ROUNDS OF 3
MINUTES EACH, 12- TO 16-OUNCE GLOVES
1
Stand an arm’s length away from the punching bag. Keep your left foot forward and right
foot back.
2 3
PUSHUPS INTO ROWS 1
2 3
4
Start in a pushup position with one dumbbell in each hand. Keep your wrists straight.
Do a pushup, making sure your elbows stay close to your body, your back is straight and your core is tight.
Coming up out of the pushup, lift one dumbbell like a row and tuck it close to your armpit while maintaining a plank position.
Lower dumbbell.
Do another pushup and repeat with the
other hand.
laxmagazine.com
»WORKS ON SHOULDERS,
BICEPS, BACK, CORE AND GLUTES
»HELPS WITH CORE STRENGTH
»MILLER DOES 3 SETS OF 10-12
REPS WITH 40-POUND DUMBBELLS
November 2014 » LACROSSE MAGAZINE 51
Listen for the combination of punches to throw from your coach. For a right-handed individual: 1 = left-handed jab, 2 = left-right jab, 3 = left-right-left hook and 4 = left-right-left hook with a right straight punch.
Step into each punch, and keep your wrists straight. If you’re jabbing, punch with a straight arm. If you finish with a hook, punch from below. (You can’t do a true uppercut on a punching bag, so incorporate digs.) Don’t hit with your knuckles or put your thumb inside your closed hand. The power for your punches comes from your hips.
Optimize nutrition for performance with a good source of the following food groups: quality carbohydrates (whole wheat pasta, baked potato, oatmeal); lean proteins (boneless/skinless chicken, sirloin steak, salmon); vegetables and fruits (broccoli, spinach, tomatoes; and healthy fats (raw nuts, peanut butter, avocados)
Eat about every four hours for consistent energy.
HYDRATION Consume a
minimum of half your body weight in ounces. For example, if you weigh 140 pounds, drink at least 70 ounces of water each day. Drink an additional 20 ounces of water per pound lost during each training session.
SNACKS
Keep snacks balanced by combining foods like
dairy and healthy fats with grains or fruit (Greek yogurt with almonds or string cheese with a handful of trail mix).
— Kayli Hrdlicka, Penn nutritionist
©PHOTO CREDIT
©GREG CARROCCIO
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