One of the most common New Year’s resolutions made are about losing weight or getting in shape. For the beach or outdoorsy types, here’s one to try: The Karch Kiraly workout.
The 47-year-old beach volleyball icon and marvel of steroid-free fitness retired in September, but still works out with longtime personal trainer Mike Rangel of Plyocity doing virtually the same routine he did when he was competing, saying “It’s easier to stay in shape than to get back into shape.” Rangel also trains Olympic gold medalists Misty May and Kerri Walsh and top AVP men’s player Mike Lambert.
Rangel started plyometrics in the 1980s and his company has since expanded to 23 states. “It’s time tested by the athletes we’ve taught. We want instant results. This is it without surgery and a lot cheaper.”
Remember to stretch and warm up. Rangel recommends 8-10 ten-yard sprints.
1. Two-hand chest toss:Stand 8-10 feet from partner. Tossing medicine ball back and forth. Movement is the same as the two hand chest pass in basketball. Soon as it touches your chest, toss it back to your partner.
Reps:Two sets of 12 (with each exercise, start with eight reps and add one a week until you reach 12).
Works:Chest and shoulders
2. Granny toss:bend down, keeping back straight, swiing medicine ball from between knees and toss to partner about 10 feet away. Toss should form an arch about a foot above your head.
Reps:One set of 12.
Works:Hamstring, lower back and shoulders.
3. Star drill:Start in center of volleyball court, then takes three quick steps to net with medicine ball (always planting that third step) and back. Follow it with three steps to front right corner and back; right side; back right corner; directly in back, back left corner, left side and front left corner. Work clockwise.
Reps:Four sets, with 10-second breaks between sets.
Works:Speed and conditioning.
4. Side to side sprints:Turn left and sprint all the way to sideline and back. Then to right sideline and back. Do not side step.
Reps:Six-10 sets. (Start without medicine ball and eventually work it into routine.)
Works:Speed and conditioning
5. Drop offs:Start facing net, turn and take three steps back, turn and face net. Hold for a second or two. Then three steps back to the net. Hold for one second. Follow with three moves diagonally to right and left. Switch side of the court.
Reps:Three sets.
Works:speed and conditioning.
6. Seated Trunk Twist:Seated. Start with medicine ball behind you. Pick it up and rotate it completely around you, placing it back behind you.
Reps:12 in each direction. No rest.
Works:Obliques and lower back.
7. Single leg pickup:Standing on one foot with medicine ball at chest. Slowly lower body with ball – keeping back straight – until you’re in a near squat position with ball touching sand in front of you. Return to standing position.
Reps;12 each leg; 4-5 second rest between sets.
Works:Hamstrings and lower back
8. Around the World:Stand with knees slightly bent, arms fully extended with medicine ball at waist. Keeping feet stationary, move medicine ball around in slow clockwise motion, with your head being 12 o’clock. Then counter clockwise. Emphasize power and form over speed.
Reps:12 reps each side.
Works:Shoulders.
9. Line Drills:Back of court along the line. Like a skier, make small hop side to side about 6 inches on each side of the line each time. Then same movement backwards, going right and left along line. Emphasis on speed not power.
Reps:Follow backline of beach volleyball court or about 30 feet. Five second rest between forward and backward.
Works:legs and conditioning and coordination
10. Fast feet forward:In a slight shuffling three-step motion, Start on left side of the line. Right foot quickly moves across line. Bring left across and step on right a second time. Repeat on left side of the line. Emphasis quick foot work with small steps.
Reps:Following length of back line or about 30 feet; 15-20-second rest.
Works:Legs and conditioning and coordination.
11. Fast feet back and forth:Favoring left leg, swing right in rapid pendulum motion (Left foot moves back and forth in two steps, right swings only and does not touch the ground.) Repeat favoring right leg.
Reps:Each drill lasts 25 seconds.
Works:Conditioning, explosiveness and coordination.
12. Front triangle:More of a lower case “V,” actually. Start from center point, keeping feet together (imagine feet glued together) make quick, short hops to left end of V and back, then right end and back. Move as quickly as possible. Emphasize speed over power.
Reps:Drill should last 50 seconds.
Works:Conditioning and coordination.
13. Scissors:Really more of an “X” formation. Begin with feet together on center point. Move to either front end of the X, with feet no farther than shoulder width apart and back to center point, putting feet together again. Then back points of the X and back to center. Again, emphasize quick movement over power.
Reps:Drill should last 50 seconds.
Works:Conditioning and coordination.
14. Repeat entire workout again starting with two hand chest toss.
15. Seated chest toss:Start 8-10 feet from partner. Position yourself as if you were doing a sit up, with upper torso up. Catch medicine ball between belly button and chest and bring upper body down to sand. Then toss the ball back as you upper body reaches knees. Similar two hand chest toss.
Reps:One set of 10-12 reps.
Works:Lower back, abs, shoulder and chest.
Contact the writer: 714-796-2329 or sprice@ocregister.com
