Here we go! Yet another week of getting fit and moving FAST! We are continuing to mix up track, field, gym, and water training options. Every session has the opportunity to activate your beast and then propel it (or an implement) with max velocity.
Keeping things interesting for the local peeps. Daddy has some surprises! Let’s just say whenever you think you’ve used every device and done every exercise known to man…there’s always something new and zesty with the Tribe!
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY (8/9): Belgrade Soccer Field 6pm
WEDNESDAY (8/11): On Your Own (Daddy will be absent)
SATURDAY (8/14): Belgrade High Track 10am
WEEK OF: 08-09-2021 2nd week of month 2, SPEED block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A TRACK X1-2 | Walk 1 lap Jog 1 lap MB Lunge 50m Stride 3 x 60m | Speed Doubledowns 1 x 100m@ 70% 1 x 200m@80% 1 x 400m (KPI)@90% Unlimited rests | 5 x SB Squat x 10 + 2 rounds stadium steps (each time) No rest Free choice stretching and mobility | Find your rhythm. |
| B FIELD X1-2 | Banded monster walks 2 x 50 feet 1-leg bucket bridges 20 each leg SB Split Squat 10 each leg SB 1-leg RDL 10 each leg | Acceleration 6 x 40 yd dash Progressive Unlimited Rests | Med Ball Half Mile Jog ½ mile by throwing your med ball any style and running up to it…repeat | Load and explode. |
| C GYM X1-2 | Medball 20 each Russian Twist Giant Swing Diag Chop/Lift | Speed Lifts 2 circuits 30” each ex Light weight Front Squat Pushup Tubing Row DB OHP | Mountain Climbers 3 x 30” Jumping Jacks 3 x 30” | Hold form! |
| D POOL or LAKE X 1-2 | Tread water or swim for 5’ | Intervals Kickboard work 10 x 30” on/30” off | Back float and meditate for 5’ | Find your inner dolphin! |
Key Workout Points:
Workout A: After going through a basic warmup, we are going to do some fast running. Run the 100m mechanically sound at 70% max effort. Drive out in your acceleration, get upright 20-40 meters in, and hold form through the line. Stay relaxed. After a full rest, run the 200m and up the effort to 80%. Come out strong but controlled and build momentum coming off the turn and into the straightaway. Don’t strain for speed and run all the way through the line. Take even more rest. Now, run the 400m at 90% effort. This is your key performance indicator (KPI) of the week. Get rolling steadily in the first turn, float down the backstretch, bear down in turn 2, then hang on in the homestretch. You might be tempted to just schlepp-jog this rep but I discourage that. Have confidence and courage that you can hammer this lap…you’ve built up to that level. The squatting and stepping conditioning afterward will ice your cake.
Workout B: Nothing too fancy here. Just another basic warmup and then a chance to work on starts and accelerations with some 40’s. This is where power bleeds into speed and you exist near the middle of the force-velocity curve. Taking your medball for a jaunt afterward is very good conditioning. You essentially jog a half mile (laps around field) by throwing your med ball as far as you can (mix up your techniques using forward, backward, sideways, overhead, underhand, etc.) and jogging up to it every time.
Workout C: The key here are the Speed Lifts. Using full range of motion and good technique, move as fast as you possibly can in each exercise while still looking good. This makes for a very long 30 seconds but you’ll have some fun with this mixology. The accessories will give you that sweat/burn your’re craving.
Workout D: Here’s another great water option. The kicking is a real leg workout and it will give you some nice variety. If you don’t have a kickboard or pullbuoy, use a flotation vest or beach ball. If you don’t have those, blow air into a kitchen trash bag and tie an overhand not in the end. Works great and you can reuse the bag after. #noexcuses, #findaway, #gitrdone!!
Tasty Training Tidbits from Daddy: Let’s look ahead. We’ll be wrapping up our speed block of training this month and there will be a few more games and playful workouts. September starts the Endurance block which goes through November. Then December and January are home gym focused with Agility. Strength, Power, and Speed follow. Everything is provided online including bonus Zoom workouts in addition to our MasterClasses. Any and all questions are welcome in the sessions and on the T2 Forum. I’m here for you as your year-round health and performance coach. It’s my honor and pleasure to work with you. Thanks for being a leader in your use of technology and cutting-edge programming. One of my goals is for everyone to stay more consistent through the year. I’ve witnessed the deleterious effects of deconditioning and I want to help you to stay Hard to Kill.
| MASTERCLASS | DAY | TIME | LINK |
| LIFETIME ATHLETIC LUNCH (training and learning) | MON | NOON MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |