Congratulations on making it to the final week of September and our deloading week of training. You’ve completed the first month of this block and have tested your muscular and cardiorespiratory endurance. This week’s workouts should feel somewhat easy because we are in a consolidation phase where your body recovers and makes the adaptations from the harder work we did earlier in the month.
Week of 2021-09-20 (week 4 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Aerobic X2-3 | Walk 5’ | Recovery Movement 60’ any mode 55-60% max (5.5-6/10 RPE) Very Easy | Walk 5’ Stretch as preferred | See how smooth and relaxed you can be. |
| B Muscle X2-3 | Iso Holds 2 x 30 seconds each Lunge Pushup BW Row | 1 x 20 Full Body Work 1 set 20 reps each All light weight Rest as needed KB Goblet Squat Assisted Pullup Bench Press Deadlift (any style) Tubing Curl Situp | BW Reps 2 x 10-20 each Reverse Lunge Pushup Row | Work with relatively slow speed and full range of motion. |
Workout A Breakdown: This session looks simple (and it is) but it deserves some explaining. 55% of max effort (or max HR) is very easy. If your max heart rate is 180, for example, you are motoring along holding a 99 beat per minute output. This enhances capillary development in your muscles and is very easy on your system. However, the challenge is going that easy with good technique. Walking and cycling work well here. Only the fittest of runners can actually keep their HR that low and still run. Swimming and rowing work if you really dial it back. Please don’t think this is worthless training. It’s extremely valuable and you’ll feel a fitness rebound next week from doing this. Don’t think that everything has to be an ass kicker beatdown. That’s not smart science.
Workout A Breakdown: This baby begins with some isometric holds in basic patterns. On the lunges, do left side forward for 30 seconds, then do the right. For pushups, hold the middle of the descent/ascent. On that bodyweight row, you can rig a strap from your pullup bar or use a bar across two chairs (#noexcuses, #findaway, #gitrdone). Using the work of Dr. Michael Yessis, the classic 1 x 20 routine is used next. Just do 20 controlled, squeezing reps of each movement with light resistance. Finish by returning to the initial iso exercises but now rep them out. Enjoy!
We’ve still got some folks who have not yet done their personal MasterClass. I realize you’re busy. I’m available this week but then I won’t be available for the following week. No worries. We’ll get you done later this fall. It’s been great to discuss and plan long term with many of you amazing athletes.
Next week is another attack on the endurance block, with the start of month 2. I want to push you a bit, but let me know if I’m overly enthusiastic. You’re the BEST!