Congratulations on your progress! You are AWESOME and you are FAST! We’ve worked through tons of gait mechanics and the secrets of acceleration and max velocity. You’ve run the 100, 200, and 400 meters. Now we are pushing your speed endurance out to the final distance of the speed block…the 800 meters.
We’ve got two track sessions, one field session, and a home gym bonanza to fill this week. Your KPI is putting up a strong performance in the 800m, also called the half-mile back in the day when tracks were 440 yards and we ran the 880 (which is actually 804.5 meters).
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY (8/16): Belgrade High Track 6pm
WEDNESDAY (8/18): Belgrade Soccer Field 6pm
SATURDAY (8/21): Belgrade High Track 10am
WEEK OF: 08-16-2021 (3rd week of month 2, SPEED block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A TRACK X1 | Walk 2 laps Jog 2 laps Stride 3 x 60m | Rhythm Reps All at 800m goal race pace 2 x 100m 1 x 200m 1 x 400m Unlimited rests | SB step ups or stadium steps 2 x 2 min. Walk, stretch, and hydrate | Smooth is fast. |
| B TRACK X1 | Drills 2 x 30m each A-Skip B-Skip Gallop Side Shuffle Carioca Progressive strides 4 x 60 | Speed Maintenance 1 x 800m (KPI) Goal race pace Complete rest after | Med Ball 10 each Thruster Giant Swing Diag. Chop/Lift Lunge Walk Giant Circles Squats | Long and strong. |
| C FIELD X1 | MB Throws 10 each Forward Backward Left Side Right Side | Power Check SB Rig Drag 6 x 20 yds Starts/Drives 6 x 30 yds | Loaded Bucket Suitcase Carry 100 yds left 100 yds right Barefoot jog 10’ | Be a beast! |
| D GYM X 1-3 | Tubing 10 each Row Chest Press Curl Overhead Press Trunk Twist Strikedown Hip Flexion Hip Abduction | Burn Circuit 3 rounds 15 reps each Medium weight Alt DB technique Bench Press Bent Row Overhead Press Curl Kickback | Overhead Bar Dead Hang Max time Situps w/SB foot anchor X 50 Air Squat Ladder 25-20-15-10-5 10 sec rests | Git it! |
Key Workout Points: These workouts put a finale on the Speed Block before we playfully deload next week. Try to challenge yourself to sustain high output, which takes confidence and concentration. You can do it.
Workout A: You are sneaking up on running your complete 800 in the next workout by doing it in broken fashion in this one. You don’t need full sprint effort/mechanics but you want to find that slight watering down of effort that is long and strong. It’s a tough gear to find and hold but it’s basically running a bit of distance quickly instead of jogging. Find your rhythm.
Workout B: This is your Key Performance Indicator test. After a good warmup, pace yourself through a steady 800m that leaves you nearly empty at the line. This is a gasser. It’s anaerobic exercise and you will feel temporary nausea if you push it honest. Test yourself.
Workout C: Here you get to enjoy the force-velocity relationship with some rig drags (strap and bag) any way you want. Then practice starts and driving out strongly for a short distance.
Workout D: This thing is a bit zesty for sure. It’s good to sweat it out. Full bodied excellence.
Tasty Training Tidbits from Daddy: We’ll lighten up next week so hang tough and bang these out. They are all fitness makers. Mind believes body achieves. YOU are what you WILL!
| MASTERCLASS | DAY | TIME | LINK |
| LIFETIME ATHLETIC LUNCH (training and learning) | MON | NOON MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |