Greetings Tribe Members!
This week we launch week 1 of the Endurance/agility training block. This block is a 3-month journey and we will emphasize endurance and to a lesser extent agility per the Annual Training Plan (ATP), while touching a bit on strength, speed, and power. If you have not yet reviewed the ATP (included in the 2020-08-27 introductory T2 member programming), you can check it out or just don’t worry about it because we’ll go over it in the MasterClass.
Here are the important bits of information for this week:
- This week’s MasterClass will be from noon-1:00pm MDT on Tuesday, September 1. You’ll need to have Zoom installed on your device. The meeting ID and password for joining are ID: 84931907393 Password: 908856. When your Zoom client front page opens there are four buttons on the left. Click the one that says “Join” and you will then enter the ID and password to gain access. I’ll be recording the meeting and posting it later in the week so if you missed it you can catch it on-demand. The topic of the Master Class is Training Terminology and the Annual Training Plan. I’ll make a brief presentation about some of the common terms we’ll be using (to make things easy and get everyone on the same page) and then describe the ATP so you have a good feel for what we are doing. As I’ve mentioned before, you don’t need to memorize the plan or worry about that…I’ll do it for you.
- Key Performance Indicators (KPI’s) are the metrics we will use to measure progress with this month’s training. Push/pull/lunge/locomote will be assessed with pushups, hanging and pulling, lunging, and a 5k run.
- The Forum is a members-only connection where you can ask questions, offer comments, share media, etc. It’s going to be our message board within the team and I’ll be putting up some goals and friendly competitions as we progress. Try to chime in on this a couple of times per week.
- The Workouts of the Week (WOW!) are listed in table and text form below, and are featured in the attached video.
- Don’t worry if you don’t yet have all the required items in your Essential Training Center. Just use what you’ve got and build as you go. We’ll be going over this subject in a future MC as well.
Workouts of the Week (WOW)
WEEK OF: 8-31-2020
Week 1 launches with two basic workouts that will require about 45 minutes (give or take) each. Some of this training may almost seem too easy, but it is creating a necessary foundation. Have some fun with this program and really concentrate on producing quality movement, not just blowing through the exercises. Bring your questions to the forum and MasterClass.
| WORKOUT | WARMUP | MAIN | ACCESSORY | TIPS |
| A MWF | 5’ L1 Drill Series | 15-30’ L1 | 5 x 50 stride with full rests Static stretches | Good jog form Relaxed speed |
| B TTS | Dynamic Flow | 2-3 circuits 10 reps per set | Iso hold complex | Controlled movements |
Workout A Breakdown
Level 1 LIST locomotion: Walk or jog for 5 minutes at a Level 1 (easy) effort with a conscious intention to “move pretty.” Let the workout come to you.
Drills: Preferably on grass, do 2 x 20 yards of the following: relaxed skips, high (moderately) knees, side shuffle with arm swings, carioca (crossover grapevine). Take ample rest between reps.
LIST Loco: 15-30’ based on your preference. Challenge is not to pick it up but to relax and stay in Level 1. This develops aerobic fitness and fat-burning efficiency in your metabolism.
Strides: These are moderate acceleration runs in which you estimate a 50-yard distance on a track, field, or flat road. Build up to about 75-80% of your max speed for just a few seconds and then coast out of it. This is not an all out sprint, but a tuning of your gears. Walk back slowly and don’t start the next rep until you feel fresh. The objective is to wake up your mechanics, not to get exhausted.
Static Stretches: Perform 15-20 second holds in basic stretches for calves, hamstrings, quads, glutes, and hip flexors.
Workout B Breakdown
Dynamic Flow Activation: This is a series of dynamic activation movements in which you perform 30 seconds (30” on each side for unilateral movements) of each exercise to both assess and prime your mobility and execution.
- Toe touch/sky reach
- Side bend/reach
- Trunk twist
- Air squat
- Push-up
- Prone 8-4 taps
- Prone alternate arm lift
- Supine 9-3 taps
- Alternating leg lift/shin touch
- Single leg bridge
- Alternating Knee to chest squeeze
Basic Movement Pattern Circuit: Nothing fancy in this first week. Do 10 reps of each exercise, rest as needed, and then move onto the next one. Once you have completed 1 set of each exercise, begin the next circuit (2-3 total).
- Goblet squat with heels elevated on board if needed (kettlebell or dumbbell)
- Romanian deadlift (barbell or dumbbells)
- Bench press (dumbbell)
- Pull-up (foot assisted with bench as needed)
- Overhead press (sandbag)
- Diagonal stance row (kettlebell or dumbbell)
Isometric Complex: Hold a static position for a count of 20 (seconds) in each exercise. Rest as needed. For unilateral exercises, do the full 20 seconds on each side. Focus on deep, steady, controlled breathing. No bouncing.
- Lunge
- Push-up (plank) top position
- Push-up middle position
- Push-up bottom position
- Dead hang
- Squat (just below 90 degrees with heels on ground)