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03-07-09 06:53 PM - Post#533998
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.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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