It’s August and summer is flying FAST! Just like you have been running. Many congratulations on your excellent input (participation and work) and output (friggin’ realtime results)! As we complete the Speed Block with month 2, we are going to be having some unique workout options. Because it’s summer vacation time for all of us, I want to make sure you have fun with training and can get some things done even if you are on a trip or two. I’ll still be providing the track and field options for each week, but there will also be a home gym special as well as an alternative outdoor suggestion. Just good training in a flexible, fun format.
Oh, local peeps…I’ll be back on MONDAY for training (different from original plan) and based on feedback will move the Thursday workout to Wednesdays for August.
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY (8/2): Belgrade High Track 6pm
WEDNESDAY (8/4): Belgrade Soccer Field 6pm
SATURDAY (8/7): Belgrade High Track 10am
WEEK OF: 08-02-2021 1st week of month 2, SPEED block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A TRACK X1-2 | 10 x 40m All at fast jog Walk back Focus on form 10 x backward Med ball throw Max effort Ample rests | Speed Endurance 4 x 250m 80% effort Walk 150m rests | SB Lunge walk x 200m Pause as needed SB weighted bridge with heels on bucket to failure Free choice stretching and mobility | Consistent effort every stride of each 250. |
| B FIELD X1-2 | Jog 5’ Tubing20 each Pullover/leg raise Thruster Trunk Twist SB front squat to RIR 3 | Acceleration 5 x 3pt starts to 15 yds. 5 x 25 yd dash with strong 3pt start | Barefoot loaded bucket carry 200 yards each hand Barefoot walk or jog x 10 min. | Get a feel for driving out powerfully. |
| C GYM X1-2 | MB 20 each Russian Twist Giant Swing Diag Chop/Lift | Pattern Maintenance 2 circuits 10 reps each Light-mod weight Goblet Squat SB OHP KB Swing Pushup Tubing Pulldown Tubing Tri Pushdown Tubing Curl | Reverse Hyper and Situp 5 x 10/10(supersets) | Nourish yourself! |
| D POOL orLAKE X 1-2 | Tread water or swim for 5’ | Intervals Deep water strides with flotation device 10 x 30” hard/60” easy | Tread water or swim for 5’ | Full hip range of motion! |
Key Workout Points: You’ll notice that each workout has that 1-2x/per week option. Just pick and choose to fit your fancy. The track option and the field option are the speed-focused sessions and while they have reduced complexity, there is much challenge therein. Iron supplementation, or home gym nourishment (Workout C) is just a great way to get some functional movement in. And the refreshing pool or lake option gives you the experience of water running…delightful. Let’s look at each workout individually.
Workout A: The warmup is unique in that you do 10 reps of 40m jogs, each one focusing on quality form and technique. Then take your time and do 10 max intent, explosive med ball throws using the overhead backward swing method. On the track, run 4 strong 250’s, walking back to the start line each time by completing the remaining 150m of the lap. This is not easy if you run it right. Finish off with 200m (half a lap) of walking lunges with your sandbag, resting as needed. Then lay on your back and rep out bridges with SB on lap. Stretch as needed/desired.
Workout B: Prep uses some basic full body moves with tubing and then a sandbag front squat to reps in reserve 3 (you could only do 3 more reps when you quit, if you had to). Starts and accelerations on grass really give you that opportunity to stay angulated and drive out hard. Finally, a little barefoot carrying and locomotion round it out. This is great on a beach if you happen to be there.
Workout C: Just good, basic, solid moves. If you are on the road, take your tubing and use your luggage as a bucket/kettlebell. Easy to rig up and a great total body experience. A little core superset action in the accessory has you doing one set of situps followed immediately by a set of reverse hypers, resting, and then doing 4 more fabulous rounds.
Workout D: Get into any cool, clean, refreshing body of water and head for the deep end (assuming you can swim). If available, use a jogbelt, life vest, or hold a swim noodle, pull buoy, or beach ball (there are many ways and there are no excuses). Once limbered, run hard for 30 seconds and aqua jog for 60, repeating 10 times. Cool it down and be amazed at the low impact but high range of motion workout.
Summer Vacation Advice from Daddy: Have fun! You are AWESOME! Celebrate summer! Be creative! But here’s the deal. Don’t let yourself get too far away from comprehensive, multifaceted athletic training. Modify the programming but find ways to create the win and squeeze it in. That way you stay fit and don’t get hurt when you jump back in. I haven’t missed a workout for 3 months and I’m feeling great (given my orthopedic issue this year). That stated, I’m going to be taking a number of days off in the next few weeks and I’ll be adjusting my training as I travel as well. I’ll let you local peeps know when I’ll be absent and I encourage you to snag the workouts even if you don’t have Daddy’s guidance. Meet up together or bang it out from home…just do it, don’t skip, and don’t disappoint me. I’m counting on you.
Check out Video Gait Analysis Part 2. I offer some specific input and there is an article and podcast for your plesha during your lesha!
| MASTERCLASS | DAY | TIME | LINK |
| LIFETIME ATHLETIC LUNCH (training and learning) | MON | Noon MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |