Hello Mighty Training Tribe Athlete! Yahoo…it’s KPI test week. Now we get to test our conditioning and athleticism. This week we are going to use flexible scheduling for the sessions, return to bilateral movement patterns in the main lifts, and use breathing as a training tool. This week’s MasterClass will be on Monday, October 19 from 1:00-2:00pm MDT. The ID and passcode are:
ID: 84931907393
Password: 908856
WEEK OF: 10-19-2020 (4th of 5 weeks of Month 2, KPI test week)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A1 X2 | Breath Work: 30 slow breaths in through nose on 4 count, out through mouth on 6 count | 1 x 30’ @ easy effort (L1) | Stretches | Perfect the art of easy and smooth |
| A2 X1 | 5’ L1 jog 2 x 15 yd drills (A-skip and B-Skip) 2 x 75 yd strides | 5k Time Trial 3.1 miles | Max pushups 1’ Max L/R lunge holds Max dead hang | Focus on pace and rhythm |
| BX2 | Tubing: 10x per side Reaching Row Rotating Press Trunk Twist Cross Body Push/Pull OHP from Iso Lunge Forward Leg Drive | 2 sets of RIR 3-4, straight sets, 1&2 = Lt/Med wt. Any Tempo Barbell or sandbag Zercher squat w/heels elevated Bilateral RDL Close grip chin up, assist as needed DB OHP from iso lunge | Repeat breath work of A1 | Apply power through full range |
A1 Breakdown: The low, slow, cardio mojo becomes an art form. Twice this week, on any 2 days you like, use this session for refreshment and maintenance. The breath work is a simple way to get your system into a parasympathetic state and keep HR low during the workout. You’ll be amazed at how this works.
A2 Breakdown: This is our KPI test session. Pick any day you like and try to make it a day when you are not pressed for time and wake up feeling ready to go. Be sure to use your inner wisdom (the innate intelligence) to feel your pace and then coordinate that with a watch, HR monitor, or anything else you might be using. Be sure to rest adequately between the tests. I know you will crush this. Next month we’ll be using some other measures to assess endurance as we progress toward our initial winter orientation with more agility.
B Breakdown: Now we are going back to basics. Just a squat, hinge, push, and pull…but with an emphasis on extreme quality of movement and ownership of position and power throughout range.
You will notice that as we bear down on the KPI test day, we support it with briefer, easier workouts all around. This is the intelligent training sandwich method. The meat is the KPI sesh, and we want big, strong, hard effort. Everything else is bread, filler, and fluff. Most people screw this up because they can’t go hard and easy. They just deliver grey, mushy fecal matter day in and day out. If I was Shania Twain, I’d say “That don’t impress me much!”