Wow! What a month it has been and what a year we’ve completed! I’m amazed at how fast the time has gone by. It’s passed about as rapidly as you have been moving in our Speed Block. I want to congratulate you for embracing comprehensive athleticism and multidirectional velocity! As Lifetime Athletes and Training Tribe members, you are an example to others of what the highly functional human organism should look like.
This week, as we complete a month, a block, and a year, we are being very simple but creative with our deload. I want to give you the opportunity to recover from all the intense, and somewhat complex, workouts we’ve been doing. I also want to help you prepare for the Endurance Block which starts on Aug 30.
LOCAL PEEPS
MONDAY AND WEDNESDAY AT THE FIELD FOR SEASON FINALE!
Thank you so much for all your comments and feedback on our process. Using your input and data that I’ve collected, I’m committed to refining our system and further enhancing your experience with training. Just to give you a preview, the workouts will continue to address all 5 capacities of human performance (speed, strength, power, agility, and endurance) but they will be a little different moving forward as I develop an exercise library for your reference. It will take me a few weeks to get everything where I want it, but stay tuned for some exciting updates.
OK…so here we go for our workouts of the week. I’m actually going to offer up 7 different sessions, one for each day, but you are welcome to pick and choose, and move them as you see fit (because you are so FIT).
Monday: Field Delight: Spend 45-60 minutes doing the following: 10 reps of an exercise followed by 200 yards of jogging, with as much rest placed anywhere as you want or need. Here is the exercise list, and you will probably go through it 2-3 times.
- Air squat
- Pushup
- Jumping jacks
- Tubing curl
- Med ball giant swing
- Sandbag back squat
- Sandbag push press (overhead)
- Basic situp with sandbag on feet
- Sandbag deadlift
- Med ball trunk twist
- Mountain climbers
Tuesday: Step Count Extravaganza: No matter what you do (walking, housework, yardwork, chores, etc.) amass greater than 20,000 steps today. This is all about general daily activity (GDA) and moving a lot. The usual prescription of 10k steps is a made up number by a Japanese pedometer company, that later became popular as a generic movement prescription. It works well for weak, lazy, liars who are sedentary non-achievers, but LTA’s need double. Git it.
Wednesday: Field of Dreams: You’ll dream, or at least hallucinate while doing this workout. Use your sandbag and strap to set up your drag rig and then proceed to achieve nirvana by alternating 20 yard drags with 40 yard gliders (run, don’t jog but don’t sprint hard). Enjoy this for 45-60 minutes. Pace yourself. Throw in some stretching, trash talk, and hydration afterward.
Thursday: The Day of the Pushup: Pick a number of pushups that you can get done every hour for 12 hours. It might be doing 10 reps on the hour, or it might be doing 25 reps every 15 minutes. Whatever you select, pile up a number and then report your success on the T2 Forum so we can discuss the beauty of the sesh.
Friday: Squatosis: Do the same thing as yesterday, but now with air (bodyweight) squats. Report in as well.
Saturday: Hikeabout: Load up a backpack with as light or heavy a load as you want (could just be snacks and drinks) and head out for a 2-hour hike. If you can’t make it to a trail, an urban wandersesh is equally effective.
Sunday: Total Immersion: Celebrate the closing of summer by getting to a body of water and totally immersing yourself in its glory. Soak, float, swim…whatever — just get the natural enjoyment of aqua-mania. Salute your journey of this year and know I am proud of you.
No vid this week because the workouts are so simple and I wanted to give you reduced cognitive loading. Can’t wait to ramp up into the next block with you soon. Also, if you have just a few minutes, shoot me an email at john@thelifetimeathlete.com and tell me what you like best about the Tribe, what you want to see more of, and how we can upgrade moving forward. Also, give me 2-3 of your best times in the week for a personal, private MasterClass, and we’ll get those set up over the fall. Once we get those finished up, we’ll move to Saturday mornings through the late fall and winter for regular meetings. I’ve got some surprises in store. Thanks so much and remember. YOU. ARE. AWESOME!