Basketball, Swimming, and Boxing: Paul Rabil’s Three Favorite Alternative Workouts

by Paul Rabil | November 5, 2009 - 9:04am | 2 comments - 34 reads

[inline:rabil2]Editor's Note: This is the latest installment of a new recurring column on BroBible.com by lacrosse superstar Paul Rabil. Check out Paul on the web at www.rabilslacrosse.com and www.rabilsarmy.com. You know one thing that I'm super proud of? I'm not fake. And you know what else? I'm not a writer... and for that matter, nor am I as witty or funny as some of these other bloggers on yours truly. You wanna know what I am? I'm a very passionate individual about things that I commit to. So far I've blogged about my passion for lacrosse in the "Crab Cakes and Lacrosse" piece, as well as my massively supported, passionate piece on "FIFA 2010." In a relatively short writer's block, I was trying to figure out what to blog on next, shortly after I finished one of my "at-home alternative workouts." That's when it hit me: I'm addicted to working out. Yes, I use a strength and conditioning coach -- Jay Dyer from Johns Hopkins and the Merritt Athletic Club -- but there are also times where I work out afterwards, or on my own during an off day. We call these Alternative Workouts, and I'm convinced that sometimes they can be just as effective as a hardcore strength and conditioning workout.

1. Four games of hoops Now why four? Four seems to be the number where people tend to start breathing heavily and drenching themselves in their own sweat. Here's my favorite way to break these games up: Make sure you stretch! This is my dynamic routine before a workout to loosen up my body...

15-yard knee tucks
15-yard Frankenstein's (straight leg kicks to touch your outreached hands)
15-yard groin stretch
15-yard lunges with a twist
15-yard toe touches (calf burners)
15-yard super lunges (take a huge lunge and get your head down to your foot, stretching your back)
15-yard high knees
15-yard butt kicks
15-yard high knee skips
15-yard skips for height ...trust me, it doesn't take as long as it looks. Here's the hoops portion:
One game of 21 with three other lads. You have to finish on 21; if you're over, you go back to 12. If you land on 21, you have to make one more free throw to "ice it," then nail a 3 pointer for good riddance. If you can't do this, you go back to 15. ONLY one-handed taps get you back to 0.
Two games of 2 o 2 to 17, win by 2
Finish up with 1 more game of 21. Old school rules still apply. 2. Swimming Yup, first get that dynamic stretch on, then break it into a small swim meet:
1x25m Free Style
1x50m Back Stroke
1x100m Free Style
1x100m Individual Medley: Fly, back, breast, and free style
1x50m Back Stroke
1x25m Free Style Give yourself time in between events, but this workout really works on your breathing and muscle endurance. 3. Boxing Dynamic stretch... You need to have access to a gym, obviously. I need a punching bag, a speed bag hooked up, then a trip to the high school track. So this is basically a fake pro boxing workout -- it goes by real quickly -- but will help you work on hand speed and quickness.
Speed Bag: 3x100 with your right and left (that means 6 sets total). For you first-time hitters, this is going to suck. You have to move slower to have rhythm, and with all the mistakes you may make, it'll make your arms tired as hell.
Heavy Bag: 3x50each rotating right to left hooks. This should take 30 to 40 seconds per rep and gets real tiring.
Track: Head over to the track and run a nicely paced 7:30 mile. I'll give you some more alternative workouts soon; this should keep you busy for a few weeks or so. Please sign up or log in to enter for this contest!