Howdy you great Tribal BEAST! It’s on! Here. We. GO! Hot summer and the first week of July is also the first week of the SPEED Block. Speed is max velocity, and we’ll be taking all that acceleration and power you’ve developed and putting it to good use. We’ll be training upright running mechanics and rapid elastic motion, and having a jolly good time in the process!
We’re going to keep with the simple theme of 3 outdoor workouts, each recommended at 2x per week if you can manage it. If not, no biggie as this is the time of year for a swim, hike, bike ride, softball game, camping trip or major yard/house project. All that counts as well. Just be sure to have fun and stay healthy and fit with an eye on your animalistic quickness.
Week of 2022-07-04 (week 1 of month 1: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 2 | Med Ball 10 each Squat Giant Circle Alt Back Lunge Trunk Twist Thruster Pogo Jump | Heavy Drag Rig 4 x 20 yd walk 4 x 20 yd jog 4 x 20 yd run 40 yard dash Max speed 4 reps No resistance Big rests | Tubing 20 each Row Chest Press Supine Pulldown OHP from Lunge Kickback Curl Lateral Raise Stretching(as desired) | This looks simple but the sprints are key. |
| Trail X 2 | Load Pack with 20-60 # and secure load properly | Hike 3-6 miles | Hydrate | Select weight reasonably! |
| Track X 2 | Walk 1 lap Jog 1 lap Free choice drills Stride 4 x 60m | Flying 30m (20m run up, coming off curve) Long rests between reps 8 rounds | Stadium Steps Squat/Run Combo 10 SB squats +1 lap run up/down with no weight 10’ at your own pace | Go fast, then go strong. |
Fieldsesh Breakdown: The front and back end of this sesh are just basic movement pattern work and body sculpting. But in the middle, the heavy drag rig is king. Lasso up two bags and get through the sequences. Then, carefully, blast 4 40’s taking very long rests between so that you can hit and hold top speed. No cardio schlep-jogging. This is a speed workout. And max effort takes max rests. Relax. Stop being nervous. Wait. Don’t panic or rush. Kick ass like a predator.
Trailsesh Breakdown: The loaded hike is a fun workout. Use any pack and any weight/gear and just get some strength/cardio combo work in. Poles are nice if you like using them. The local group will be hitting South Cottonwood Trail for this one. It’s mostly shady and has a lot of rollers. Delightful.
Tracksesh Breakdown: The warmup is basic and you can always add to it if you like. Coming off the curve for flying 30’s is hellagood…gives you an amazing feeling. Same as fieldsesh, you really want to take your time with these to be safe and effective. The finisher is banging out 10 squats at the bottom of the stairs with your sandbag, dropping the bag and running up fast, walking down, and keeping that up for an ungodly 10 minutes.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | TUE 11:30am-12:30pmMDT |  Join Zoom MeetingID: 87640683371Passcode: VPyNMr62 |
Keep up the good work. Our consistent training is leading to some fun comps and contests coming up.