Isn’t speed exhilarating! You’re doing great and I hope you are having fun with our speed focus. In fact, focus is what this is all about. Right now we are not concerned about doing lots of volume or learning new exercises. We are concentrating on refining our fitness and getting better at what we are doing…which is going FAST. We’re using a short-to-long methodology in which we first get mechanically sound and quick, then extend our distance out a bit. This is a proven way to tune your speed. Keep taking lots of rests between those brief, intense reps. It’s a secret to getting faster and it’s also a great way to train in summer without overheating.
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY (7/12): Belgrade High Track 6pm
THURSDAY (7/15): Belgrade Soccer Field 6pm
SATURDAY (7/17): Belgrade High Track 10am
WEEK OF: 07-12-2021 (3rd week of month 1, SPEED block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A TRACK X2 | Jog 5’ Tubing 1 x 20 each Strikedowns Laterals Flex-extend Drills 1 x 20 each A-Skip B-Skip Side Shuffle Carioca L leg hop R leg hop | Max Velocity 6 x flying 20m Work up to max 1 x 100m 90% max MB backward toss Max effort X 5 Big rests 2 x 200m 70% effort | SB Stadium steps or bench step-ups 2 x 1’ with 2’ rests Leg swings 20 each F-B Lateral Stretches 20 seconds each Calves Hams Quads | Access your top gear smoothly. |
| B TRAIL X1-3 | 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 | Stay hydrated! |
Key Workout Considerations: The only change you’ll notice is in the max velocity work in the primary section of Workout A. The flying 20’s are performed by giving yourself a 20m runup and then blasting top speed mechanics (first couple a bit easy) for 20m. Then shut it down and coast out of it. Take plenty of rests to really allow for a fresh CNS and high quality output. Then practice running one really good 100m. Drive out strong for the start, build to max speed through the middle, then hold form and hang on through the line. Feel the rush! After a full recovery, this week we’ll focus on running 2 x 200m, again with ample rest, and just getting used to the feel of coming off the curve and focusing down the homestretch.
Love ya, love ya, love ya. Q’s in the Forum and in the MasterClass. I’ve got A’s for most things. The amount of hormesis/bratosis we’ve been achieving is almost illegal. Fitness. Fun. Food. Fellowship. I’m even working on a short film called “A Midsummer Evening’s Tribesesh at the River” using some GoPro footage from our very own Viking Viper! Also, every Tribe member should take to heart the concept of Load Management featured in the quickvid below. Can’t wait to see you and hear from you again. We. Are. On. Fire!!