Our first Community Service Run was a success! Thanks to everyone who came out and made the work go so quickly. We even found the energy after for a four-miler jog to a scenic marsh nearby.
Photo credits to Jennifer Plusch (Boom Boom Kitty), kick ass derby player and photographer extraordinaire!
Thanks to Julie Lovely for having us out to The Wild Hearts Therapeutic Equestrian Center!
Got an idea for a Community Service Run? Let us know!
Join our Community Service Run Mailing List to hear about upcoming volunteer opportunities.
Hamstring tears are a common injury for soccer players, dancers, runners...really anyone who goes for a brisk dash. Try this quick workout supplement from The New York Times to bolster your hamstring confidence out on the field of life.
"After warming up, kneel on the ground, with a spotter securing your ankles. Then, as slowly and smoothly as possible, lean forward so that your chest approaches the ground. Use your hamstrings to put the brakes on your forward momentum until you can no longer resist gravity. Put out your arms at that point to stop your fall. Allow your chest to touch the ground, then push yourself upright to repeat the exercise."
"Week 1: 1 session; 10 repetitions
Week 2: 2 sessions; 12 repetitions each
Week 3: 3 sessions; 18 to 24 repetitions each
Week 4: 3 sessions; 24 to 30 repetitions each
Weeks 5: 10 – 3 sessions; 30 repetitions each (divided into 3 sets of 12, then 10, then 8 repetitions)
After 10 weeks, try to perform one weekly maintenance session of 30 repetitions."
Click here to see the full post by Gretchen Reynolds.
Zumba® Fitness in the Club! - Tues in April @ 7PM
Fundraiser for The Arc - Sat, 4/12/14, 6:30PM-8:30PM
Rollerderby Home Bout (MARD) - Sat, 4/12/14, 4:15PM
Movie Montage Workout - Sat, 4/19/14, 11AM-1PM
Plymouth Road Runners Run Club Meet Up - First Thursdays of the month, 6:30PM
Social Club Mixer @ The Speedwell Tavern - Fri, 5/30/14, 7PM
Movie Montage Workout Returns! - Sat, 4/19, 11AM-1PM
On this day there will be hard work...there will be sweat...and there will be GLORY!!!!! The best part of every sports movie is the inspirational training montage. Come out for a session where we train alongside these epic moments.
$5 for ShockYard members, $10 for non-members
Click HERE, Email ShockYard@gmail.com or call 508-808-9699 to reserve your spot today! Let's do this!
The ShockYard will be hosting Zumba® Fitness in the Club classes
Tuesdays in April at 7PM.
Zumba® is a Latin-music inspired cardio class that's guaranteed to get your heart rate up! The session will be taught by Rebecca Dispoto, licensed Zumba® Instructor.
Just $10 dollars for drop in
Discounts for purchasing more than one class upfront. (508-808-9699)
Limit 20 participants. Sign up to reserve your spot! https://shockyard.appointy.com/
The Arc Presents
The Plymouth Philharmonic Orchestra and
Ronan Tynan, Famed Irish Tenor
Stay tuned to our website and Facebook for a chance to win FREE tickets!
Learn more about The Arc of Greater Plymouth HERE
This event is a fundraiser to help build accessible playground for the town of Plymouth. Encourage your friends to come along!
Season Opener for Mass Attack Roller Derby in Taunton
Stay tuned to our Facebook page this week for chances to win FREE TICKETS
Downtown Run Club Meet Up - Plymouth Road Runners
First Thursdays of the month
6:30PM at The ShockYard
Plymouth Road Runners is a running club based out of Plymouth, Massachusetts. This is a traditional running group, organized and managed by runners, for runners.
Click HERE to learn more
Contact firstname.lastname@example.org to join!
Social Club Mixer at the Speedwell Tavern - 5/30/14, 7PM
Music by Whiskey Sunday
Check out the Facebook event: https://www.facebook.com/events/521690061281345/
Join our Mailing List!
As the weather warms (and it IS warming up, despite this morning's dusting of snow!), we will all be heading back outside for our favorite outdoor activities, and one of my new loves in the last couple years is running. It's a great chance to enjoy the beauty of the great outdoors while being active.
Since I started running a couple years ago, I became interested in the science of running and whether there was any research that could help me improve. And, as it turns out, there is a clear relationship between running and one of my other favorite activities: maximal strength training.
Runners often strength train with lighter weights and higher numbers of repetitions, thinking that this will aid their endurance. Maximal strength training, on the other hand, refers to lifting with heavy weights and low-repetition sets. This type of strength training is thought to build strength largely through neural adaptations, meaning that your muscles, nerves, and brain are learning how to work together more effectively. I enjoy it because I often see fairly rapid progress in my strength gains and because I find it emotionally easier to push through 4 heavy reps than 12 lighter reps. :)
There have been several studies to demonstrate an improvement in running economy (or how much energy it takes to run a given distance) following several weeks of maximal strength training. In one such study, runners were given a pre-training running test and then half of them engaged in 8 weeks of strength training involving half-squats with a heavy load. After the 8 weeks, the runners were tested again. Runners who had participated in the strength training regimen saw a 5% improvement in running economy, as well as a whopping 21% improvement in how long they could run at maximal speed compared to the control group. You can find a PDF of the original study here.
So whether you are new to running or you want to push yourself to new limits, consider adding in some maximal strength training to your schedule this spring to complement your running or walking routine. Happy running!
Wake up to find out that the weather during your race is going to be less than ideal?
Here are some techniques to handle whatever Mother Nature throws at you.
Looking for some motivation to keep up with running this winter? Join The ShockYard for our first Social Club group 5K! Sign up to run with The ShockYard team ($50 for members, $60 for non-members) by contacting us at email@example.com. This fee includes a 5K race training program, $30 race registration, and a ShockYard t-shirt. Let's do this!
More info on the race here:
Keeping up a running regimen in the winter months can be daunting to say the least.
Consider adding a holiday running streak to your schedule this December. The idea is simple: run at least one mile every day between Thanksgiving and New Year's. Breaking your running routine into manageable bites over a short discrete time period will help turn that giant mental snow drift into a clear path...you may even find it's kind of pretty outside. :)
This fascinating read compiles the latest scientific understanding of what makes different athletes great with some very surprising finds! Our Red Sox fans will be particularly interested in the section on baseball. :)
NPR interview with the author: http://www.npr.org/2013/08/05/209160709/talent-or-skill-honing-in-on-the-elusive-sports-gene
ShockYard's certified personal trainers