Welcome to the Endurance Block! This is going to be a great kickoff to Fall. We will be developing fatigue resistance in both cardiorespiratory efficiency and muscular force output. You’ll take the athletic versatility which you have built over the spring and summer and now add ALL DAY DURABILITY to your mojo!
As many of you are already aware, I’m doing some refining and upgrading with our Tribe content. Thanks for bearing with me as I develop some exciting services for you, us…our TEAM! There is going to be an exercise library, zesty new workouts, and comprehensive programming that simply makes you Hard to Kill…on the playing field and in the game of LIFE!
Also this fall, every member gets a complimentary, private, personalized MASTERCLASS! All you need to do is contact me at john@thelifetimeathlete.com to set up your appointment. It will be my great honor to help you fine tune your training, problem solve with injury issues, or dial in your nutrition. Can’t wait to hear from you!
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Aerobic X2-3 | Walk 5’ | Lo-Intensity Cardio 30-60’ any mode 60% of max effort (6/10 RPE) | Walk 5’ Stretch as preferred | Master the art of going easy. |
| B Muscle X2-3 | KB Figure Eights 1 minute MB Diag Chop 15x per side | Endurance Ladder 4 circuits 20-15-10-5 Light weight KB Goblet Squat MB Locomotive KB Swing MB Situp KB Hang Clean MB Slam | KB 1-Leg RDL 15x per side MB Giant Swing 1 minute | Gain an appreciation for the versatility of your equipment. |
Workout A Breakdown: This one probably needs no explaining, but let’s do it anyway. Choose any mode of “cardio” such as walking, running, cycling, rowing, swimming, etc. and get in 2-3 sessions this week of a half-hour to a full hour. The only requirement is that you go easy the whole time. Think of bathing your cells in oxygen and developing your aerobic base.
Workout B Breakdown: All you need here is a couple of kettlebells (or dumbbells, gymbags, briefcases, sacks of dogcrap #noexcuses #findaway) and your trusty old medicine ball. The warmup and cooldown moves are straightforward. But in the middle, the main, the primary BEAST of our workout, you do a descending ladder of excellence. Go in order and do 20 of each move. Then 15. Then 10. Then 5. Rest only as much as needed. Keep it light but keep it going, my bruthas and sistahs!