Eight-Eight! On like Kong it is! Oh yes, week 2 of month 2 in our Speed Block is here, and it’s utterly fantastic! I hope you have been enjoying the workouts as well as the rest of your summer. We’ve been having a lot of the 3 F’s which are fitness, fun, and fellowship!
This week we’ve got some particularly zesty sessions planned out. We are working on speed which is blended into our comprehensive model. I’ve got a few concepts to share with you as they relate to our training. First up, the emphasis in a few of our movements this week is to see how fast you can move the implement (such as a medball), or your body. The other concept is that we are going “short to long” as we progress from power and speed toward endurance which starts in September. We’ve run a lot of flying 20’s, 40-yard dashes, and tempo 100’s. We’ve also hit the mile a few times and will do so again. The mile isn’t a true sprint or speed event but it’s definitely a test of aerobic power and relative speed. Our current training will help you to be fast over everything from 10 yards to a mile.
The workouts are a little different this week as well because they have some themes and rearrangements regarding days for local peeps.
Monday is still the FieldSesh. Bring your FittKitts as always but Daddy is also bringing some goodies.
WEDNESDAY (AUG 10) IS AT BELGRADE TRACK at 6pm. BRING A SWEATSUIT!
Saturday will be a power hike at North Cottonwood at 10am. Light packs (unless you want to go heavier). Goal is to get above treeline and return. Poles optional. Good steady burn.
Week of 2022-08-08 (week 2 of month 2: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 1 MON | Sandbag Walk On shoulders Barefoot 10’ 100 yd Bucket Carry L & R SB in bucket | Jump and Pump! Med Ball 5 circuits 6 reps each Pogo Jump/UVT Squat Jump/OHP Split Jump/Twist Flex Jump/Gt Swing | Speedosis! 3 x 30 Banded Monster Sprint 3 x 30 Drag Rig 3 x 300 Strong Then…BONUS work from Daddy! | Quick and Snappy. |
| Trail X 1 SAT | Load your pack light | Big Ruck that does not suck 2-4 hours Poles optional | Carry food and water! | Steady Burn! |
| Track X 1 WED | ROASTER! Bring sweats, vinyl suit, or rain gear and plenty of water Prepare to purge toxins Put sweats on Walk 1 mile | CondiCirc 1 2 Times Skip 100 20 Air Squats Lunge Walk 100 20 Pushups Jog 100 20 Jump Jacks Run 100 20 situps with SB on feet | CondiCirc 2 Strip off sweats Hydrate 20 minutes Breaks as needed SB stadium run x 3 10 WB Thrusters Sprint 100 Stretch and drink in shade | Holy HELL! |
| Recover X 2-3 | Go to a pool or lake | Swim and water exercise to your heart’s content | Get in sun and make Vitamin D | Natural Amphibian! |
Fieldsesh Breakdown: The warmup is basic. After that, just focus on making your movements quick and snappy, and maybe only using ¾ range. Here are a few of the terms from the table. Pogo jump is stiff leg bounce. UVT is Underhand Vertical Toss. Squat Jump uses a deep countermovement while holding med ball and then do Overhead Press. Split jump uses a reversing staggered stance and then a trunk twist. Finally, the Flex Jump forces you to stay in a 90-degree squat and bounce then do those lovely Giant Swings. The accessories are all runs with big rests. We’ve been doing the banded monster walks, but sprinting that way is crazy. You’ll be gassed out after the runs, and then I’ll break out some of the circus toys to rock it old school.
Trailsesh Breakdown: Nationwide cats go for a hike whenever it works best for ya. Locals meet up at NC at 10 on Saturday for a grind. Light load but long and steady (TWSS!).
Tracksesh Breakdown: This shit is DOPE! A good old-fashioned ROASTER! It’s forecast to be 98 degrees on Wednesday so we can sweat lodge it up. I’ll be wearing my signature vinyl suit and I know Vipe is bringing a fisherman’s rainsuit. The goal is to do the first two parts of the workout in full sweat mode, then strip down for the finale. WB = Wall Ball. We’ll take plenty of breaks and hydrate well. Now that you are summer Tribe-Fit, this should be no problem. However, if you have any reservations, just show up in a thong with an ice vest. No worries.
Recoversesh Breakdown: Summer practically demands water immersion. Partake my friends, partake!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | TUE 11:30am-12:30pm MDT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
Totally on fire. Big push is on. Major breakthroughs happening. Since it’s all about speed I’m working on a new T-shirt in your honor…NoSloMoFos Allowed! Also, read this article. I’ll be quizzing you in the MasterClass and the workouts!