Sunday, November 28, 2010
Anonymous
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| Beautiful Colorado. |
If you don't know what a suicide is, it is an advanced conditioning exercise. I'll explain how to do it shortly. A lot of professional athletes use it to get in top notch shape. But after a while, just a basic suicide might become to easy. So here are some variations that will put you back on the track to victory. Prepare yourself for one hard workout.
The Basic Suicide
You can't do any variations if you don't know how to do the basic suicide. Start on a football field, if you can't use one, go to somewhere similar. Now beginning at the end of the end zone, sprint to the 10 yard line. Sprint back. Then sprint to the 20 yard line and back. Keep doing this for half, or all of the field depending on your level of conditioning.
5 Yard Suicide
This is just like the standard suicide, except longer and more challenging. Still starting at the end of the end zone, run to the 5 yard line and back. Then to the 10 yard line and back. Then to the 15 yard line and back. Keep doing this for half or all of the field.
Every Line
By far one of the most challenging variations. You start at the end of the end zone as always. Now run to every white line and back. For example, run from the end of the end zone to the beginning of the end zone and back. Then to the 5 yard line and back. 10 yard line and back. Keep going for the whole field.
Plyometric Suicides
This one is slightly difficult to explain. Using one of the variations above, add a quick set of plyometrics each time you reach the line. You can use any plyo you want, and make them harder as you get even better. Here is an example routine to explain it better.
- Start at the end of the end zone
- Sprint to the beginning of the end zone
- Drop and do 10 push ups and 10 sit ups
- Sprint back to the end of the end zone
Hopefully that gives you a better picture. As you get better, you can add more reps and difficult variations of the plyos.
Add these suicide variations into your conditioning workout and murder the competition.
Dedication is Everything.
