P-15 Workout: December 21, 2014

The P-15 Workout is an opportunity to get an extra 15 minutes of individual practice in before or after team practice. You decide if you want to do the workout everyday this week or come up with your own schedule.

This Week’s P-15 Workout: 5 Spot Shooting

Make 10 shots from the following areas of the court: wing (both sides), elbow (both sides), and free throw for a total of 50 shots made. If time remains and you are a three point shooter, shoot some three pointers. Or if you are not a three point shooter, shoot some long range 2 pointers.

Tip: As you shoot, remember to make sure your feet is balanced, knees bent, eyes on target and follow through.

The Extra Mile

The Christmas Break Workout is designed to help you stay in basketball condition while on break from practice and competition. The focus is to help maintain skills of agility, left and right-handed ball handling, and shooting.
$7
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77-year-old Woman can Lift More than You: What’s Your Excuse?

After reading this story, my first thought to myself: I better not have any more excuses about anything.

Is there something that you desire to do but haven’t because you think you can’t?

If you think you can’t, you are right. If you think you can, you are right!!!!!

The new year is right around the corner. Get your goals on paper!. Get your plan in order! And let’s have one heck of a 2015.

I’m talking to myself also. We doing this together!!!

NO EXCUSES!!!!

This USA Today story should give you a boost!!!

Early Monday morning, dawn cracked over the roof of the Maplewood YMCA, and there were three people in the weight room.

One man had biceps the circumference of telephone poles. Another looked like he could easily lift a small car.

The third was a 77-year-old lady with a sweet laugh who was saying that the Y is such a lovely place for seniors.

Which one just came back from the World Natural Powerlifting Federation World Championships with a cartload of trophies?

Ms. Willie Murphy, of course.

Self-taught, self-trained and weighing 105 pounds, Murphy deadlifted 215 pounds at the WNPF championships, held Nov. 15 and 16 in Atlanta. For context, the 120-pound newspaper columnist can’t deadlift 100 pounds and could barely roll the 215-pound barbell along the floor.

Don’t worry, she told me. Everybody has to start somewhere.

She started with 5-pound weights a few years ago, after seeing a sign about a weightlifting competition at the Metro Carlson Y in Rochester. She asked a Y employee if she could participate. “Go for it, granny,” he said.

She took his advice with a vengeance.

In addition to lifting more than twice her weight, Murphy can do one-handed pull-ups, one-handed pushups, fingertip pushups, and the pushups where you put your fingers in diamond formation and press your nose all the way to the floor.

Murphy is quick to point out that her strength is all natural. “None of those steroids for me,” she said, setting down a barbell.

She doesn’t even use the ammonia or belts or hand powder that many competitors used to gain an advantage at the recent world championships.

She might consider it, but no one has taught her how to use any of those weightlifting aids. Personal training is expensive, she said, even at the Y. “Who has $39 an hour?” she said.

And it’s not as though she needs it. She handily won her division in the deadlift competition at the WNPF championships. She also came home with first-place awards in power curl, bench press, bench press repetitions and the 2014 Lifter of the Year award.

As if that weren’t enough, soon after returning home, Murphy picked up another bunch of awards at the WNPF New York State Powerfest competition in Henrietta.

She’s running out of room to store all of her trophies at home and has brought some of them to display at the Y. She says she hopes they inspire women, seniors and people of color who suffer with higher rates of diabetes and high blood pressure.

You don’t have to be a world-class weight lifter or do one-handed pull ups, she said, just do enough so that “you are moving something and the blood is flowing in your body.”

Murphy laughs a lot and eats what she wants to eat, including Pizza Hut on football days, washed down with rum and cranberry juice. Every Monday, Wednesday and Friday morning, she heads to the Maplewood Y to lift weights and powerwalk.

“She is so spunky, sweet and inspirational,” said Lisa Greer, director of administration and member services at the Maplewood Family YMCA. “I couldn’t do half the things she does.”

Since her victory, Murphy’s been getting a lot of love at the gym. All morning, people stop to congratulate her, give her fist bumps or ask to touch her biceps. One lady gets off the step machine to tell Murphy that she is her idol. Murphy says thank you and curtseys.

“They see I’m old and I’m not being pushed around in a wheelchair,” she said with a laugh. “I can shovel my own snow. And I can push my car if it gets stuck in the snow. … I’m almost 80 years old and I am still living life.”

 

P-15 Workout: December 14, 2014

The P-15 Workout is an opportunity to get an extra 15 minutes of individual practice in before or after team practice. You decide if you want to do the workout everyday this week or come up with your own schedule.

This Week’s P-15 Workout: 7 Spot Shooting

Make 10 shots from the following areas of the court: corner (both sides), wing (both sides), elbow (both sides), and free throw for a total of 70 shots made.

The Extra Mile

The Christmas Break Workout is designed to help you stay in basketball condition while on break from practice and competition. The focus is to help maintain skills of agility, left and right-handed ball handling, and shooting.
$7
Buy Now

P-15 Workout: December 7, 2014

The P-15 Workout is an opportunity to get an extra 15 minutes of individual practice in before or after team practice. You decide if you want to do the workout everyday this week or come up with your own schedule.

This Week’s P-15 Workout: Make 100 Free Throws.

Tip: Take advantage of the 10 second count you have to shoot free throws. You should have a routine established, where as, you do the exact same thing every single time you shoot a free throw. Setting your feet. Bending your knees. Number of dribbles you take. Looking at your target before taking the shot. Lastly, following through.

Social Media Hashtag: #P15

I would love for you to leave me your comments about this workout below.