Hello Magnificent One and I hope you are having a great week! This is the programming upgrade for The Training Tribe for the week of October 12, 2020.
WEEK OF: 10-12-2020 (third of 5 weeks of Month 2)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A1 M | 10’ jog L1 | 1 x 30’ @ ½ marathon pace (L2) | 100 Walking lunges Stretches | Synchronize breathing and footstrikes |
| A2 W | 5’ L1 jog 2 x 15 yd drills (A-skip and B-Skip) 2 x 75 yd strides | 8 x 30” uphill @ 5k+ effort (L3) w/ 90” walk rests | 100 Walking lunges Stretches | Strong leg drive |
| A3 F | CXT Alternative mode aerobic training for one hour at Level I Walk, bike, hike, swim, elliptical, etc…just don’t run (unless you must) | Non-stressful training/play | ||
| B TTS | Tubing: 10x per side Reaching row Rotating press Trunk twist Cross Body push/pull OHP from iso lunge Forward leg drive | 4 sets of 10, straight sets,set 1&3 Left, set 2&4 Right all with 3131 Tempo Uni KB Rack Squat w/heels elevated Single Leg RDL Uni BP 7-finger Pullup KB OHP/sliding lunge combo | Pushup Clusters 20-15-10-5 reps with iso rests at top Pullup Lock and Lower (hold top as long as possible, slowly lower, hold bottom 10 seconds) 1 rep | Rest adequately between sets for quality |
A1 Breakdown: This week we are moving our 10 minute warmup to a Level 1 jog. Then we shift to 1 rep of 30 minutes of Level 2 locomotion (running). The goal is to find that somewhat challenging but manageable, or “comfortably hard” effort level and just hold it. This will be near your lactate threshold and you may have a specific heart rate or pace in mind. My advice is to err on the side of easy and just stay on the edge of that effort, not going into the Pain Cave. We also boosted the walking lunges up to 100 and that’s 100 steps for fifty on each side.
A2 Breakdown: No change in the warmup this week but with the reps, we are focusing on 8 reps up the hill for 30 seconds at Level 3 (hard) effort. Again, stay a little bit conservative, at least until the 5th rep, and take all the time you need to rest between reps (work bouts). You can go Beast Mode in the last couple reps if you want…but keep it fluid and beautiful as opposed to making onlookers hurl as you strain and tense like Elvis after a dozen jelly donuts. And snag another 100 lunges!
B Breakdown: Oh my. This does indeed get zesty. Warmup stays the same but you now do 4 sets of each exercise, in straight sets. Perform first and third with left side, second and fourth with right side. Rest as needed. 10 reps per set. Then move to the next exercise. Also, we are adding Tempo rhythm to all the lifts. Use the 3131 sequence in which you do the first half of the movement in 3 seconds, squeeze for 1 second, return in 3 seconds, then pause for 1 second before starting the next rep. If you’d like more details on using tempo in contracting your muscles, check out the podcast #151 for great info.
As we progress through this month, you’ll definitely appreciate the challenge of what we are doing as well as see your body being transformed into an EnduraBeast. You are tireless!