Another exciting month of training begins for the Tribe! As we launch into November, we will be utilizing our conjugate model that touches on strength, speed, power, and agility, but is currently focused on endurance. We’ll be using a number of different KPI’s, tests, and challenges each week. Because you have built good movement variability and exercise competency, we can have a lot of fun with patterns, positions, and play.
This week’s MasterClass is on Friday, Oct 30, at 10:00am MDT. I’m conducting the class early because I’ll be out in the woods disconnected next week, and I wanted to make sure everyone is doing well with their programming. The focus of the meeting will be a roundtable on any of the training concepts we have been utilizing, and also to discuss the programming for November in greater detail.
Access info for the meeting:
ID: 84931907393
Password: 908856
WEEK OF: 11-02-2020 (1st of 4 weeks of Month 3)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A MWF | Breath Work: 10 x Box technique In-hold-out-pause for 4 seconds each | Free Choice Aerobic (run, bike, etc.) 15’ L1 3’ L2 3’ L1 3’ L2 6’ L1 | Dynamic LE stretches with strap x 20 each: SLR Knee flex/ext Calf Pump Prone Quad | Goal for week: Achieve supple fluidity with all movement Begin tracking RHR daily |
| B TTS | Med Ball Activation 8 each Lateral chop/lunge Giant swings Reverse Locomotive Overhead throw/situp | 2 straight sets each exercise, first at 6 reps, second to RIR 0, all medium resistance, short rest between sets, long rest between exercises Low incline bench Incline DB row SB front box squat Straight leg SB bench bridge | Bear crawl push-ups to fatigue Suitcase Carry 2 x 50 ft (one left hand and one right hand) | Goal for week: Improve your bear crawl push-up reps over course of week |
General considerations for November (Month 3 of Block 1): This month will complete our endurance emphasis in training, and this phase will have some unique items. We will utilize a bit more variety in the workouts, as well as create small KPI challenges each week. Our overall major goal this month is to measure a reduction in resting heart rate (RHR). Resting pulse strongly correlates with health and aerobic capacity, and it is simple to measure. You can use any tracking device or monitor that you have, or just palpate your carotid pulse in the side of your neck, count for 15 seconds, and multiply x 4. Do this first thing in the morning before getting out of bed, every day, and write down your number on a notepad you keep next to the bed. Our goal is to see a slight drop in pulse over the month and to get that number under 72 beats per minute (bpm).
A Breakdown: This session introduces another form of breath work…the box breathing technique. Do 10 reps of inhale, hold, exhale, and pause at 4 seconds for each phase. This will help with focus, oxygenation, and relaxation. Then progress to interval training that uses a mix of L1 and L2 in any mode that you prefer. Follow the locomotive portion of the workout with some dynamic stretching using your strap for 10 reps each (each leg) of Straight Leg Raise, Knee Flexion and Extension, Calf Pump, and Prone Quad. The dynamic stretching wrings out your muscles, improves circulation, and helps you to move fluidly through range of motion. This is a brief and fairly easy workout and our goal is to try to hit 3 of these sessions. Use the low demand of the training to focus on form and technique.
B Breakdown: This sassy sesh has all new moves. Begin with med ball activation work of 8 reps each for lateral chop/lunge (do 8 on each side for this one…think load and explode), giant swings, reverse locomotives, and fake throw situps (use your sandbag to anchor your feet). Try to generate force with the ball and then manage the acceleration with your mojo. In setting up for the lifts, if you don’t have an incline bench (I don’t either), just prop one end of your bench on the bottom step of a stairway, or use a sturdy stool, boards, cinder block, etc. — just keep it safe. This will allow you to do the low incline bench press and the incline row, which will hit your muscle fibers with some new zazzle. Use a stool, box, or bench for the sandbag front box squat. The goal is to lower until you feel yourself touch the box, then stand back up (don’t sit down and release your weight). And for a finale, we use extension from the hinge pattern with the straight leg bench bridge that has the sandbag resting on the waist/pelvis. How we do these lifts is exciting. First set is only 6 reps with medium resistance. This gets you ready. Then after a short rest do the second set to RIR 0, or momentary muscular failure. It’s only 2 sets but it’s a major burn. Then progress to the next exercise. For accessories, bear crawl (in any direction your space allows) and every time you place all 4 “paws”, bang out a pushup. Keep going til your bod says “no mas!” Then grab the heaviest weight you can hold in one hand and suitcase carry it 50 feet. Switch hands and walk 50 more.
Enjoy this week of dynamic excellence. You are a Total Tribearanian! Also, as you can see…the T2 shirts are now available. These are really nice, heavy cotton Champion tees. I just ordered mine and I hope to see you wearing yours someday soon!