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The New RKC Program Minimum Summary
• Twice a week alternate sets of swings with easy jogging for recovery for 12 minutes
• Do your swings to a comfortable stop. Once you are well conditioned you may go all-out occasionally
• “Shake out” the lactic acid and tension from your muscles when jogging. Relax! The purpose of jogging is active recovery, not more conditioning.
• Twice a week, do get-up singles, switching arms after each rep, for 5 minutes.
• Focus on perfect technique, not on reps. Don’t count you get-up reps, and don’t try to top them!
• Arrange the weekly plan any way you want, e.g., Mon., Thurs.-Swings; Tues., Fri.-get-ups or Mon., Thurs.-get-ups; Tues., Sat.-swings. If you want to add an extra swing or get-up day, go ahead-make your day.
• Start each workout with 10 minutes of face-the-wall squats, halos, and pumps.
• Unless you are an experienced strength athlete, do no other lifting.
Roll to side (I call this "Cuddle") (Be sure when on your back put your right ear to the ground at least once and your left ear to the ground at least once)
Up to elbow (Raise your "straight leg" up and down a few times)
Up to post (I call this the "T Position" like I use in explaining the discus) (I also look back and forth at both hands a few times, too) (Do the leg raises, too)
To high hips (The Key. Hold the Hips High for a while and keep stretching the "Four Knots")
Rarely do we finish the exercise for throwers...but, here you go:
due to weather constraints(i hate to run in snow and ice) when i do the pm its in the basement I just pace about, stayed active(sometimes jumped rope), and still felt i made geat progress with it
On Friday I did 30 seconds of swings (32kg) and 30 seconds of planks like Dan recommended but I did it for a full 12 minutes. My core is still a bit sore. I also picked up a 40kg from some dude at a moving sale this weekend and look forward to seeing what I can do with that.
John, one thing you will learn quickly in big groups: not all great ideas are great ideas. Get 60 kids doing Get Ups in a room. Have them ALL get to their knees. If you choose to continue doing this after watching everyone bump into each other...please do so.
I just don't have the space. Also, once they get to Hips High, I don't see the need for the rest. I think the HIps High position really is the key for the whole thing....
