Welcome to Month 2 of the Power Block and thanks for being such a Terrific Tribester! Even though this block starts on May 31…it’s the June block! We are really going to mix it up this month. We’ll start the first week with a large variety of killer moves, many of which you already know, and we’ll refine from there.
This week you’ve got 4 workouts, each with an opportunity to express Power. You can repeat workout D a couple of times if you like, or just fill in around your Power days with some easy walking or other activity per your preference.
I’ve been getting a lot of questions about meetings (both local and online) regarding locations and times. Please be sure to scroll down and read through each week’s document (and watch the video) so that you get all the information necessary for your success and enjoyment.
WEEK OF: 05-31-2021 1ST week of month 2, POWER block, INTRODUCTION)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A MON FIELD | Med ball x 10 Rocket Launch L Rocket Launch R Russian Twist Slams Agility x 10 1-leg hops L 1-leg hops R Skater hops 50% SBJ | Anaerobic Power SB rig drag 1 x 30 yards each 2 hand backward 2 hand forward L hand forward R hand forward 4 x 40 yd dash Progresssive 70-75-80-85% max Run as relay for long rests | MB backward throw for distance x 100 yds. MB forward throw for speed x 100 yds. 50 each Rest-pause tech Tubing curl Foot anchor situps SB front squat Strap mobility 10 each Hams Calves Glutes Quads | Live at the point where your strength and speed meet. |
| B THU TRAIL | Walk 1 mile Stone Lifts 1 circuit 30 seconds each exercise Push press Bent row Front squat Locomotive 1-leg alt RDL Thruster Chop/Lift Pushup | Aerobic Power Race: power hike or run .5-1.5 miles uphill Walk an equal distance on return | Fence Stretches 20 sec. each Calf 1 Calf 2 Hammy Foot up Quad Squat sit | See how powerfully you can move your body over terrain. Cold plunge or shower recommended at end. (Hormesis!) |
| C SAT TRACK | Tubing x 15 Strikedown Hip flexion Hip abduction Drills 2 x 30m each A-Skip B-Skip Carioca | Locomotive Enhancement 100m strides x 4 4 x 200m tempo w/200m walk rests 4 x 400m jog w/2 x SB stadium steps + 10 MB split jumps each lap | Fence leg swings 20 each F-B Lateral Flex-ext | Imagine you are being filmed…make it look good!. |
| D ANY GYM | Iso Holds 20 seconds each Lunge L Lunge R Pushup Top Pushup Bottom Dead Hang 900 Squat | Tubing Pump 20 each Squat Row Back Lunge Press Homerun Swings L Homerun Swings R OHP L OHP R Kickback Lateral Raise | Jump rope 3 x 1’ Walk or bike 20’ | Walk away from this workout refreshed. |
Workout A Breakdown: This session is like a playday and it has quite a bit of movement options. It focuses on anaerobic power and that’s your ability to lift and throw objects and move your body explosively. Warm up with some good basic full body med ball action as well as some one and two foot agility work. The main focus will be those 4 reps of 40 yard dashes at progressively increasing intensity (read the table closely). Take your time (plenty of rest) and keep it safe and fun. We’ll set that up to run as a relay. After a full recovery, work on some med ball throws and a few “gitters” using rest-pause technique (take breaks as needed but get the number). Strap stretching rounds it out. The challenge in this workout is concentrating your effort in each section and trying to focus on good power output.
Workout B Breakdown: Trail day (or any field or park if that’s where you are at) uses some of the familiar walking and stone lifts (med balls ok too) to get activated. Then you locomote with aerobic power. Going strong for somewhat long is another component of your power capacity. Can you crank it without pooping out? Try to pour the pitcher evenly as you empty your energy (but not your soul). This doesn’t look like much “on paper” but as Coach Turney used to say…”It’ll keep ya if ya work it, kid!”
Workout C Breakdown: Following the elastic work and drills, you focus on refining the quality of your ambulatory skills. The track is the perfect place for this training because it is a soft, smooth level surface free of irregularities and safety issues. In fact, track and field is known worldwide as simply “athletics” and for good reason (jump, sprint, hurdle, throw, etc.). Anyhoo, do some strides (easy gliding runs at 75% speed) for 4 reps on a straightaway. Then do 4 200’s (half a lap) with equal walk rests working on rhythm more than speed. Finally, get some conditioning by jogging a lap followed by hitting some exercises for 4 repeats. This is a lot of volume so just loosen up with some leg swings afterward. If it’s warm, be sure to drink plenty of water, and maybe add some electrolytes as well.
Workout D Breakdown: I jokingly call this GymKata (reference to the movie) but this is a great way to nourish your movement competency without getting beaten up. Use the isometric holds to warm up and own position, then slide into a great pump using your tubing. A jump rope finisher (or invisible jump rope) and a light cardio cruise completes the session.
Bring all your questions to the MasterClass, or hit me up in the T2 Forum.
| MASTERCLASS | DAY | TIME | LINK |
| PERFORMANCE ROUNDTABLE (key topics, member Q & A) | Tue | 7amMDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| RECOVERY WORKOUT (guided training) | Sun | 10amMDT | Join Zoom Meeting ID: 89342108994 Passcode: 619331 |
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY: Memorial Day – Belgrade High Track 10am
THURSDAY: North Cottonwood Trailhead 6pm
SATURDAY: Belgrade High Track 10am