Here we go! Happy New Year Tribe Member! 2021 is your year…the season of YOU, and time to crush! As we cruise into the second month of our winter agility-focused block of training, we’ll be reducing complexity and using simple motions. But our goal is to establish mastery, and artistic expression of the human beast. Make everything you do a poetic interpretation of physical excellence.
As we launch into a New Year, you may have a resolution or two, and that’s great. Many folks want to improve a specific aspect of their fitness or ability, such as aerobic power or jumping ability. Others focus on a bodycomp journey in which they attempt to shave off a few pounds of bodyfat while preserving their hard-fought muscle mass. Ironically, these are the exact things we are looking at this month. I’ll explain each below.
Aerobic power is that ability to produce and sustain a strong effort. It is stamina. All of our workouts, but mainly B, help you to build a bigger engine. Just keep in mind that going strong is not going long. Keep these workouts brief and emphasize power. Endurance is what we do in the fall, not now.
Jumping is the epitome of athleticism and youthfulness. It is also a strong correlate to longevity. Those who can…jump (and land like a cat). Those who don’t, won’t, or can’t jump…lose in sports and die early. Scale it. Be safe. Be careful, but work on that light, controlled boingy-boingy with your jump rope work (invisible or otherwise).
Dropping weight without losing muscle is an art form. We need to keep protein intake up, the weight training going, and somewhat intelligently manage macronutrients and calories. The goal is to coax the metabolism to make us more athletic beasties, and not couch-surfing pudgeballs.
This week we’ll be looking at that whole diet thing, with an evolution of the Planet-Based Diet. Yes, the earth-centered model of fueling shall be discussed in our MasterClass on Tuesday, Jan 5 at noon MST. We’ll cover the JERFMOT principle, the evil triad, and “to keto or notto.”
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WEEK OF: 01-04-2021 (1st week of month 2, Agility block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Jump Rope 1’ | Pattern Flow 20”on/20”on/20”off Bench Press/Pushup Deadlift/KB Swing Goblet Squat/Air Squat Overhead Press/Curl 5 rounds20’ total | Jump Rope 1’ | Seamlessly connect motions with grace |
| B X2 | Jumping Jacks 1’ | Loco Rollercoaster (any mode) 3’ L1 2’ L2 1’ L3 3’ L1 2’ L2 1’ L3 3’ L1 | Iso Lunge Hold 30-60” each leg | Apply effort without emotion |
| C X1 | Load backpack with 20-50# | Lunge Ruck 60’ hike 10 lunge walks every 10’ | Free choice stretches | Steady and strong |
Workout A Breakdown: Start off with a minute of rope jumping. If you don’t have a jump rope, the invisible mimicry works fine. Work on a nice, easy yet quick staccato pattern in which you are poppy, not sloppy. Trunk is toit, legs are springs, and attitude is zesty. Then you will move into the basic movement pattern flow series. This will be 5 circuits of 4 different pairs of exercises. You do the first exercise for 20 seconds, the second for 20 seconds, and then rest for 20 seconds before moving on to the next pair of movements. Keep resistance light and really work on smooth range of motion and high proficiency with each movement. You can customize each movement per your preference with regard to the implement or specific technique. Finish with another round of rope jumping and now see if you can make it better than the first. Good job.
Workout B Breakdown: Use any mode of aerobic training you prefer. Yogging (if your name is Veronica), biking, rowing, etc. This sesh is basically 2 ramp-ups and a short cooldown. It will leave you energized and exhilarated more than exhausted. Just remember our nomenclature. Level 1 is easy effort, 2 is moderate, and 3 is high/hard. Get ready by hitting a minute of old-school JJ’s and then finish with some gnarly, rock-solid lunge holds. As you know those iso’s are very tendon protective and they support your jumping beast.
Workout C Breakdown: We used to just call these things hikes, but now to be cool in the tactical fitness arena, we have to say it’s a “ruck.” What the Ruck? Oh well, load your backpack with some weight like your sandbag, plates, dumbbells, sack of dog crap, etc. and put a folded blanket or jacket in the bottom so the weight is higher up on your back. Head out for a power walk which can be urban or uber mountain. Every 10 minutes drop into a lunge walk for 10 reps. When finished…snag a few of your favorite stvetches if you feel you need them.
You are magnificent. Thank you for being a part of this journey of excellence. Keep leading the way and being an example for others. And encourage those who may be inclined to join T2 and get some of this mojo. Peace!