Tara DiLuca Hurdles Training

Outdoor season is often a slow and difficult transition from indoor season. Spring season brings with it the 100 meter hurdles, which has ten hurdles, as opposed to indoor season, which is the 55 meters or 60 meters, and only five hurdles. Therefore, my training for outdoor season focuses on speed endurance and focusing on maintaining my rhythm over hurdles 7-10. My straight sprint workouts consist of interval training with 100s, 120s, and 150s, with short rest periods between each repetition. My hurdle workouts consist of training over more hurdles.

Sample workout week for outdoor season:

Hurdles Training DAY 1: Hurdle Rhythm Day

3 x (3 x 12 hurdles over the middle walk back rest) rest 5 minutes between each set.

Focus on:

Staying on balls of your feet
Keep knees in front of the body
Exhale as you drive knee towards the hurdle
Snap Leg down off the hurdle while simultaneously driving trail leg over and off the hurdle
Keep you eyes on the following hurdle

Hurdle Training DAY 2: Straight Sprint Day

4 X 150 meters
rest 3-4 in between each repetition
Focus on: maintaining form and running 19-20 seconds for each 150

Hurdles Training DAY 3: Weight Room

Spring season is lighter lifting alternate lower body and upper body.

Lower Body Workout

Squats rest 75 seconds
10 x 115
10 x 120
8 x 135
6 x 140
6 x 140

Swiss Ball Leg curl rest 75 seconds
x 6
x 6
x 6
x 6

Calve Raises rest 60 seconds
15 x 115
15 x 115
15 x 115
15 x 115

Leg Extensions rest 60 seconds
10 x 60
10 x 60
8 x 75
6 x 85
6 x 85

Leg curl rest 75 seconds
6 x 60
6 x 65
6 x 75
6 x 75

Pull-ups rest 30 seconds
X5
X5
X5
X5
X5

Push ups with claps rest 30 seconds
X5
X5
X5
X5
X5

Upper Body Workout

Push Press
5 x 3 reps rest 90 seconds start with 55lbs Dips 4 x 4-6 reps rest 90 seconds
Chin-Ups (Palms facing you) 4 x 5 rep rest 90 seconds

Flat Bench Press (barbell)
4 x 6 rest 75 seconds start with 65lbs

Bent over rows
4 x 6 rest 90 seconds start with 65lbs

Hurdle Training DAY 4: Hurdle Sprint Day

5 x (12 hurdles @ 30″) rest 6 – 8 minutes between sets
From blocks and discounted
Hurdle 1 is 1 step in
From hurdle 1 to hurdle 8 (each hurdle 8 meters apart, 28steps)
Focus on attacking each hurdle and keeping knees and feet in front of the body

Hurdle Training: Workout of the Day

Set up every other hurdle and do 4 x Hurdle 1-3-5-7 (discount steps, 1 step in, 3 steps in, 5 steps in, 7 steps in) rest 5 minutes between each rep. This workout will force you to run in between the hurdles.

Training Nutrition Supplements

Protein Extreme Energy in the morning
GSH Ignite about 1 hour before workout
Maxodin about one hour prior to race

Delicious Dish of the Day

High Energy Protein Oatmeal Pancakes

Ingredients:

• Liquid Egg Whites
• Quaker Oats
• Vanilla Extract
• Cinnamon
• 1/2 banana (optional)
• Protein powder Ignite Natural or Protein Extreme Energy)

Directions:

• 1/2 cup liquid egg whites
• 1/2 cup oats
• dash of vanilla extract
• few dashes of cinnamon
• 1/2 banana (optional)
• scoop or serving of protein powder
• Blend all ingredients in a blender (I use the Magic Bullet)
• Pour into a pan and cook over low heat for about one minute. Flip and cook other side.

Born in the turbulent capital of Iran during the Ayatollah Khomeini’s rise to power, Gazzy and her family relocated to London shortly after her birth, then to the United States. At the age of twelve, Gazzy and her older brother became fascinated with Bruce Lee and the world of martial arts. Gazzy began studying Kung Fu, followed by Kempo Karate at the age of fourteen, which she studied for five and a half years. However, it wasn’t until her years in college, at the age of twenty, that she would discover the martial art that would define her life forever, Jiu-Jitsu.

Gazzy soon found herself traveling alone around the world in her quest to seek out the best jiu-jitsu training with some of the most elite mixed martial artists, jiu-jitsu players, and submission grapplers. She would eventually go to Brazil by herself, the birthplace and mecca of Jiu-Jitsu, and immerse herself in the Jiu-Jitsu culture, training daily with legends of the sport.

Gazzy went on to become one of the most accomplished American female Jiu-Jitsu players and submission grapplers in the world, acquiring a considerable following of devoted fans in the process. She also began teaching, leading her first kid’s jiu-jitsu team to win 1^st place overall champions at numerous grappling tournaments in the country for three years in a row. In 2009 she opened her own Jiu-Jitsu and Mixed Martial Arts school, LVL5, in San Diego, California.

Copyright 2010 LifeHealthSecrets

Tara-Hurdles-Competition

January was a successful month for me competition wise.  I reached a goal of running my personal best in the 55 meter hurdles, and placed second in the Colgate Women’s Games held at Madison Square Garden on 1/31/10 with a time of 8.39 in the 55 meter hurdles.  I competed in the 60 meter hurdles in several other competitions throughout January and February, including Boston Invitational, USATF East Regionals (2nd place), and USATF Connecticut Championships (1st place).

I am not setting my sights on my outdoor season, which starts in April.  I plan on competing in the 100 meter hurdles at various outdoor meets, including New York State Empire State Games.  Check back for updates!

Supplements:

I have been taking Protein Extreme Energy in the morning before breakfast.

I take 2 Maxodin before I compete, and

GSH-Ignite prior to a workout.

I am a life long athlete covering over four decades of training ranging from competitive martial arts, boxing,soccer,basketball, middle distance running and long distance kayaking.  I have kayaked since I was a young boy and paddled nearly half way around Australia and peddled a bicycle back . I wrote a book called “Keep Australia On Your Left” which goes into substantial detail.

I founded and I am the primary owner of Manhattan Kayak Company which runs nearly 500 trips a season on the dynamic waters of the Hudson River and New York Harbor including many trips to the Statue of Liberty and Circumnavigations of Manhattan Island.  I have trained under the tutelage of multi sport phenom and trainer Steve Ilg( author of The Outdoor Athlete)who took my strength , cardio, and kinesthetic training to very high levels with 38 pull ups and 96 Dips marking a high point of the training.

His training began my journey into Core centered fitness which I apply in my Paddle/Core Station Training and PRIMAL NYC classes in New York City. Primal classes which evolved from my teachings at Radu’s Physical Culture Studio,  involve hundreds of exercises in in ever changing patterns that insures muscle confusion   with high intensity aerobic and anaerobic threshold journeying. The classes last  for 1.5 hours + burning well over 1200 calories per session. The Paddle Station (see Jacksonkayak.com –search for Paddle Station) classes involves dozens of exercises involving elastic resistance from numerous directions with the option for substantial multi planer instability. I do the majority of the classes with my students every time. In the last number of years I have added substantial yoga and meditative disciplines  as well as Life Health Secrets nutrition so I can stay “Primal” for the next four decades.

I am very pleased with the clean energy that Life Health Secrets has added to my very active days.

So far this season (knock wood!!!) I am completely injury free. I think that’s partially because I have been able to strength train more effectively to protect my joints and also because my joints just seem to “feel” better.

I am just starting my 9th week of a 12 week “base” training program. The last 2 weeks were pretty intense and this is a “recovery” week which I’m really happy to have! I have been experimenting with the Adrenal Reboot and am hoping that will help me over the hump. I’m also liking the GSH-Ignite a lot as an addition to my program. What little evidence I have so far indicates that I am indeed “stronger” than I was at the same time last year. I seem to be much stronger in the water especially. Also, on the bike this morning in an 8 mile aerobic TT, I took a full 30 seconds off my time from last year.

My first real test will be the NJ Devilman Sprint Triathlon, first weekend in May, which is a setup for my 2 biggest races of the year: Eagleman 2nd weekend in June and NYC Triathlon, 3rd weekend in July.

I will probably do some more tri’s after that, but my focus will start to be on completing the Boston Marathon as part of my 60th birthday celebration.

Copyright 2010 LifeHealthSecrets

My days are busy and I work full time, nearly everyday.   In order to fit in my training schedule, which is normally 2 to 3 hours 5 days a week, I train in the basement of the thrift shop where I work.  This is a recent training session focusing on 1 minute endurance sets.

• minute 1-90 pushups
  
• minute 2-80
• minute 3-80
• minute 4-76
• minute 5-80
• minute 6-80
• minute 7-84
• minute 8-80
• minute 9-90 (70 in 40 seconds)
  
• minute 10-90 (70 in 40 seconds)
• minute 11-95 (80 in 44 s econds)
• minute 12-70

• pull ups 360
• inclined push ups 180(sets of 30)
• back hand push ups (4 sets of 20) 50 straight

Prior to my training I will eat at least 3 hours prior to training two cups of brown rice, two sirloin patties, and steak and squash, half gallon of water with 2 Maxodin.  Then 1 hour prior to training I will take 3 servings of GSH Ignite and ensure I drink lots of water.

To make the record official, Shaun will repeat his performance next month while being filmed from both front and side angles. To best his own recent performance, he’s now training with seventy-five pounds stuffed into his book bag, so that “a forty pound weight will feel like nothing in comparison.”

I train hard, and the LifeHealthSecrets supplements have helped a lot. They keep me relaxed, in the zone and sharp. I get a better rest at night, and I’m a lot stronger than before. I felt stronger after only the 3rd day on the supplements. My stamina has increased. Before taking the products, I was managing only 10 reps per set, with a total of 80 push-ups. Now I’m averaging 20 to 25 reps of front pull-ups per set, with a total count of 300. Now I can also do more one-armed pushups, averaging 10 one-arm pushups in a set, for a total of 70. Prior, it was 7 per set, with a total of 49. I’ve also gone from doing 2,015 pushups in an hour to 2,080, and this is increasing all the time, getting closer to the 3,800 I need to beat the world record.

I’m diagnosed as an insomniac and I find it hard to sleep without taking something. The doctors told me it’s stress. I live a stressful life, I worry about a lot of things. It’s just me and my mom, and I help my mother pay the bills, so I’m always worried about that. I live in a bad neighborhood, so I’m always worried about getting attacked or something crazy happening to me. Since I’ve been on this plan, taking Maxodin, Adrenal Re-Boot, the Protein Extreme Energy and GSH Ignite, I’m sleeping a lot better and feel much more awake when I’m awake, not groggy at all, which I used to feel a lot. I’ve also noticed that since I’ve been on these products, I’m not as angry as I usually am. I’ve very hot blooded, I have a bad temper, and I’ve noticed that things don’t bother me as much as they used to, I’m not stressing over things. I’m more focused on the things I need to be focused on. Now I feel more mentally alert, focused, and with a sense of calmness that I didn’t have before.

Shaun McDaniel

Age 24

Queens, New York

It’s an unusual goal for a kid born and raised in South Jamaica, Queens – a rough neighborhood famous for gang violence and producing rap artists like 50 Cent. “If you’re not a successful individual coming out of that neighborhood, it’s not a big deal to anybody,” says Shaun, now twenty four years old. “No one’s expecting much from you. I’ve seen a lot of friends get destroyed by the neighborhood that I live in, and I don’t want to be just another statistic. I’ve lived my entire life going against what everyone said I couldn’t do.”

Like many inner city youths, Shaun was raised poor and fatherless. He was a lanky, skinny kid, and was often beat up by the local gangs and picked on at school for liking punk rock music and skateboarding. As financial conditions deteriorated at home, he took a job at a young age to help his mother pay the bills. Over time he began to feel depressed by his situation and decided he needed to change something in his life. That’s when he began to do push-ups and sit-ups, taking legendary NFL player and bodyweight trainer Hershel Walker as his inspiration.

Then, a dare from one of his friends led him to try to do 1,000 push-ups. He did it in 5 hours. The next time, he did it in 1 hour. After seeing a few videos of world record holder and ‘Iron Man’ Paddy Doyle, he began to take his training seriously. “I want people to remember my name for doing something good in the world,” says Shaun. This August, Shaun will attempt to do over 1,000 push-ups on his fists in less than eighteen minutes. If he succeeds, he will have beaten the world record currently held by Canadian Doug Pruden, who, in 2003 did 1,000 push-ups in 18 minutes and 13 seconds.

It’s a tough goal to achieve alone. Shaun is without a trainer, and has little time to speak of outside of work. Still, this hasn’t deterred him from staying focused and disciplined. “If you had told me 3-4 months ago that I was going to be doing 2,080 push-ups an hour, I would have laughed at you,” he says. “I didn’t believe my body was capable of doing that. But I’m doing it, and I’m doing it out of my job. I’ve taken the past 3 months to sculpt myself, mentally and physically. That means any Joe blow who wants to be in shape, if they just put their mind to it, they can do whatever they want.”

Copyright 2010 EliteSportsandFitness