Oh yes, you are phenomenal and so is this week’s training. We’re easing into our Speed Block of training, and readying our tissues to be elastic and lightning-fast. Speed is as much a mindset as it is a reality. Don’t worry about your times just yet. Simply think about what is fast for YOU, and steep yourself in the richness of the tea of max velocity.
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY (6/28): Belgrade High Track 6pm
THURSDAY (7/1): Gallatin River Jog and Splash 6pm
SATURDAY (7/3): Belgrade Soccer Field 10am
General Overview for first week of Speed Block: Speed takes the power and acceleration ability you’ve developed and concentrates on maximum velocity. We’ll be starting off the block by using all familiar movements so that you can concentrate on effort as opposed to learning new motor skills. Be patient with the sessions and “let the workout come to you.” If you feel a bit wonky such as having a tight hamstring, just cruise the workout easily or shut it down early. We develop and nurture speed over the next two months and we want to be patient with the process. You’ll notice how the format has changed up slightly. Now we have a track session and a field session that you can repeat once or twice per week. The “filler” or recovery days (as many as you prefer) are outdoor celebrations of general movement with the option of water immersion. This is a great way to enjoy summer and maximize your fun, outdoor time, and conditioning all at the same time.
WEEK OF: 07-05-2021 1st week of month 1, SPEED block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A TRACK X1-2 | Drills 1 x 20m each A-Skip B-Skip Side Shuffle Carioca L leg hop R leg hop | Max Velocity 6 x 100m Slow to fast progression (to 90% max) | SB Stadium steps or bench step-ups 2 x 1’ with 2’ rests Leg swings 20 each F-B Lateral Stretches as preferred Calves Hams Quads | Begin to gain a sense of speed and effort. |
| B FIELD X1-2 | Jog 5’ Tubing x 20 each Strikedowns Laterals Flex-extend | Athletic Sustenance Standing Broad Jump x5 Rig Drag Forward Run 3 x 30 yds strong MB backward overhead throw + 40 yard dash X 4 Big rests | Barefoot striders 4 x 60 yds walkback rests Strap Mobility X 20 each Ham Calf Glute Quad | Continue to work on movement competency and mastery. |
| C TRAIL X2-3 | Mental Prep View this sesh as an unstructured celebration of movement! | Lo-slo Cardiomojo 30-60’ of any activity such as walk, jog, hike, bike, etc. | Soak, splash, swim, rinse…any refreshing water exposure | Play! |
Workout Comments:
Workout A: Going to the track gives you the opportunity to safely work on your speed without worrying about your footing or other distractions. You can use a quiet, flat stretch of road if a track is not available. View the prep as a warmup to focus. Then gradually ramp up your speed over those 100’s, taking all the rest you need to produce quality. Finally, finish out with some good conditioning and mobility work. Try to leave this session feeling highly activated and exhilarated, like a natural, swift beast.
Workout B: This session builds up to running those four 40-yard dashes, each preceded by a powerful (only 1) backward overhead med ball throw before you launch into your sprint. This is known as complex or French contrast training. You’ll want to rest a lot between reps so that you can truly generate max speed/effort. Afterward, get barefoot and work on some foot function and gait mechanics before cooling down. View this workout as a chance to refine your ability to recruit and express your speed.
Workout C: This session offsets the structure of the others. Keep it loose and playful. Just get outside and move, then enjoy some water in a way you have available. Pools, lakes, streams, stock tanks, and hoses are all fair game. This combo will leave you feeling amazing.
| MASTERCLASS | DAY | TIME | LINK |
| LIFETIME ATHLETIC LUNCH (training and learning) | THU | 11:30am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
Ye Ole MasterClass forges on. We’ll continue working on improving movement competency and self-awareness as part of a relative light workout. Attendance goes down over the summer and that’s OK because I want you going outside whenever you can anyway. However, if you have questions just put them in the T2 forum and I’ll help you along on anything we’re doing.
This week’s video is a special treat. Because we are working on speed, we really need to gain an understanding and appreciation of the foot and all it’s mechanical amazingness. I think you’ll benefit from this knowledge as you progress through the Speed Block.
Shout-Outs: Fireball is making an incredible comeback from ankle surgery, displaying concentric power throughout the sessions. She has received a nickname upgrade: Atomic Fireball! And our beloved Predator continues to impress with his appetite for training and his mastery of movement patterns. His name remains the same, like the Zep song. However, he does need to break out the shorts (or Speedo, or painted-on fringe buckskin loincloth) soon and embrace barefoot movement. Let’s pull him along into the world of excellence.
You are fantastic. Let’s take this thing to all new levels. As we go through the year, we’ll enjoy our summer speed and then we move to fall endurance, winter agility, winter strength, spring power, and back around again. Lots more great stuff is coming.