Greetings awesome Tribe Members! This post includes the programming upgrades for your WOW! (Workouts of the Week) and is available in table, text, and video formats. Our focus this week is to continue to use the exercises we have been working on since last week and to slightly increase our overall training volume while maintaining approximately the same intensity of training.
In this week’s Master Class, we’ll be going over the Athletic Assessment and the Capacity Rating System. These are fun tools which give you the opportunity to take a look at how your body is functioning and to do a bit of self-quantification. This week’s meeting will be held on Tuesday, September 8 at noon, MDT, and it will also be available as a recording for a week after that time. I’ll be moving the days and times for some meetings around so that everyone gets a chance to attend regardless of your schedule. Also, please submit any questions or comments that you want addressed in the meeting into the Forum in advance…and in addition to responding in the Forum, I’ll do my best to include the topic in the meeting. The ID and Password for the meeting are:
ID: 84931907393
Password: 908856
WEEK OF: 9-7-2020
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A MWF | L1 5′ All Drills 4 x 20 yards | Increase toward 3 x 30’ @ L1 | 8 x 75 yard strides same effort | Avoid going harder, just build volume |
| B TTS | No change | Straight Sets 3 x 10 Last set RIR 1 | All isos at 30” | Focus on full range and mind/muscle connection |
Workout A Breakdown
Level 1 LIST locomotion: Walk or jog for 5 minutes at a Level 1 (easy) effort with a conscious effort to “move pretty.” Let the workout come to you.
Drills: Preferably on grass, do 4 x 20 yards of each 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. This week just try to get closer to 30 minutes in each run.
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. We now progress from 5 x 50 to 8 x 75 yards.
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 (no change in the warmup flow).
- 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 Straight Sets: Perform 3 sets of approximately 10 reps in each exercise, resting about a minute between sets, before moving on to the next exercise. Use light, medium, and heavy resistance, (per your judgement) in sets 1-2-3 respectively. The first two sets are buildups, then the last (3rd and final) set of each exercise is to be done at 1 Rep in Reserve (RIR). This means you might only be able to squeeze out one more rep so it’s almost to failure…but not quite. Remember, this is straight sets not circuits, so do all 3 sets of one exercise before moving to the next.
- Goblet squat with heels elevated (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 30 (seconds) in each exercise. Rest as needed. For unilateral exercises, do the full 30 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)