T2 Member Programming 2020-09-28

Hey Tribe Peep…you are AWESOME! Thanks for being a part of our community of gitterdoners! Today launches the second month of our three month endurance emphasis training block. We’ve got all new exercises and programs to help you achieve athletic excellence and massive fatigue resistance. Becoming a versatile and durable beast has never been more exciting.

Last week’s MasterClass on the squat (You Do Know Squat) is available in podcast form (All About the Squat) if you want to check that out. The show can be accessed on the website via the embedded player or on any of the major pod sources. This week in our MasterClass I want to cover any questions about the new exercises as well as share some information about exercise intensity. The sesh is on Tuesday, September 29th from noon to 1:00pm, MDT. Here’s the dope:

ID: 84931907393
Password: 908856

WEEK OF: 9-28-2020 (first week of Month 2)

WOW	WARMUP	MAIN SETS	ACCESSORY	TIPS
A1M	10’ walk	1 x 15’ @ L1 5’ walk rest 1 x 15’ @ ½ marathon pace (L2)	30 Walking lunges Stretches	Get a feel for your middle gear
A2W	5’ L1 jog 2 x 15 yd drills (new, A-skip and B-Skip) 2 x 75 yd strides	4 x 30” uphill @ 5k+ effort (L3) w/ 90” walk rests	30 Walking lunges Stretches	Relaxed power
A3F		CXT Alternative mode aerobic training for one hour at Level 1 Walk, bike, hike, swim, elliptical, etc…just don’t run (unless you must)		Non-stressful training/play
BTTS	Tubing: 10x per side Reaching row Rotating press Trunk twist Cross body push/pull OHP from iso lunge Forward leg drive	2 sets of 15, circuit fashion, circuit 1 Left, circuit 2 Right Uni KB Rack Squat w/heels elevated Single Leg RDL Uni BP 7-finger Pullup KB OHP/sliding lunge combo	Pushup Clusters20-15-10-5 reps with Iso rests at top Pullup Lock and Lower (hold top as long as possible, slowly lower, hold bottom 10 seconds) 1 rep	Compare sides and strive for symmetry

A1 Breakdown: This session preps with a 10 minute walk. Then you get to work at Levels 1 and 2. Run 15’ at Level 1 effort (easy) and concentrate on good running form and rhythmic breathing. The goal is to jog as “pretty” as you would look when striding out. This takes practice not to schlopp-flop and heel strike. Then walk for a full 5 minutes. This allows for compensatory vasodilation and bronchodilation. Your body will feel warmed up and hitting its second wind. Then run another 15 minutes at Level 2 effort (medium) which is approximately the pace at which you might race a half-marathon. This is sometimes referred to as being “comfortably challenging.” After this second rep, walk as much  as you need to feel recovered. Then perform 30 walking lunges (count steps, 15 per side). Follow this up with a round of your stretches for all the lower body muscles.

A2 Breakdown: This is our interval training day featuring some hill reps. First, warm up by doing a 5’ jog @ L1, then perform 1 x 15 yards of each of the two new drills (A-Skip and B-Skip, see video below). Finish your prep by doing 2-75 yd. striders at about 75% max speed or less. The main set will use any hill or incline you can find, but perhaps not a super steep hill which puts too much stress on the achilles tendons. Run 4 x 30 seconds at 5k EFFORT which is Level 3 (hard) and this means you are running fast and strong, but not ugly and straining. In this type of rep, pace or HR are not your indicators, again, it’s effort and feel. Keep your RPE at about 8/10 over the 30 second reps. Recover by walking back down the hill slowly for about 90 seconds. All of this does not have to be too precise. The goal is to get you used to driving up the hill using a bit more power, and getting a feel for sustaining this level of concentration for half a minute. Recover and hydrate and then hit the lunges and stretches just as you did on Monday.

A3 Breakdown: OK…now let’s get some extra endurance work in by going very easy for about an hour at Level 1, in Creative Cross Training. This CXT is alternative mode aerobic exercise such as in the pool, on the bike, hiking, or anything you prefer. This is a great way to get in some extra work without breaking your body down, and to give your mind a break from all this running. Some of you might choose to just do a long, easy run, and that’s fine if that’s what you prefer, love, or insist upon. Just make sure you can handle this and not turn up sore and tired for next week when we raise the training bar a bit. I’ll trust your judgement.

B Breakdown: And…onto the gymsesh! This baby starts out with a new warmup program. It’s 6 exercises, all unilateral, that has you doing 10 reps on one side and then 10 reps on the other side for 120 amazing preparatory deliciousness! All moves are performed with your tubing or bungee or innertube depending on what your home training center has available…or just sacrifice an underwear waistband but not the pair you are wearing as that would be a superwedgie!

• Reaching Row: Anchor your tubing somewhere between waist and shoulder height. If resistance is strong, just use one strand. But if you need to double up and hold both handles, by all means, please do. Stand in a staggered stance and lean/reach into the position, then pivot, pull back, and rotate into end range.
• Rotating Press: Stand facing away from your anchor point and essentially reverse the row from above by pressing, twisting, and leaning into the terminal range.
• Trunk Twist: Use a high anchor (if possible) and pull toward your belly button as you pivot and twist into the motion.
• Cross Body Pull/Push: Turn toward the anchor and pull toward your body and then pivot and push to end range. Follow your hands with your eyes.
• OHP from Iso Lunge: Assume an isometric lunge hold and step on your tubing with your front foot. Press overhead and repeat.
• Forward Leg Drive: Use a low anchor. Loop one handle through the other and place your foot through the handle. Step out until you have tension when your leg is extended behind you and use a hand held support for balance. Pull your leg through and up like a powerful sprinter and keep your toes up.

Once you have your warmup, or preparatory phase, completed, we will move onto the resistance training. This week we will be doing circuits at 15 reps per exercise. On the first circuit through the movements, do everything on the Left side. Second circuit is Right side. Rest as needed but focus on quality execution. 

• Unilateral Kettlebell Squat with Heels Elevated: Stand with heels on board, hold KB or dumbbell in rack position, and squat vertically. The asymmetric load and full depth will create unique benefits to your athleticism.
• Single Leg Romanian Deadlift (RDL): Use any weight you have. First establish balance on one leg and stability through the trunk and leg. Lower slowly on an unlocked but stiffened leg until you reach your comfortable limit. Raise up slowly with control. It’s OK if you need to touch your back foot to maintain balance.
• Unilateral Bench Press: Find a groove or path that feels best for pressing upward. Create stability through your body and time your breathing with your pressing.
• 7-finger Pull-up: Grab the bar at shoulder width with palms forward and make a peace sign with one hand such that your index and middle fingers are off the bar. Perform your reps in this manner. As always, using foot assistance is fine.
• Unilateral Backward Sliding Lunge with Kettlebell Overhead Press (OHP): Stand on smooth floor (concrete, tile, wood, vinyl) with one foot on an old towel or rag. On same side, hold a KB or DB in rack position. Descend into the lunge by sliding the towel foot backward, and simultaneously press the KB overhead into lockout. Lower the bell as you pull yourself back up to start position. 

Now that the main circuits are completed, you can gather yourself for a bit of accessory work. 

• Using any pushup position or style that you prefer, bang out a continuous cluster set of 20-15-10-5 reps, resting in the lockout position at the top for as long as you need between rep attacks. Knees are fine just make sure you have padding. You can start on the knees or finish on the knees, but you can’t break up the reps. In other words, if you are on the second attack going for 15 and you stall at 8, you can’t rest in lockout and keep up the effort…you must drop to your knees, keep going, and knock off the other 7.
• For the finale, either step or jump into the top position of the pullup and lock it out hard. Use all fingers and hold strong as long as you can. Then, lower very slowly and hold the bottom position for an additional 10 seconds. One rep only. Good job. A tip here is that you really want to get that terminal lock to make this work. If you pull up from the bottom, make sure you can achieve the lock, otherwise this won’t work.