Happy Labor Day and welcome to the Endurance Block! It’s always exceptionally exciting when we begin a new training block. Since we operate from an Annual Training Plan which balances strength, speed, power, agility, and endurance, we emphasize one component of athleticism every 2-3 months. It’s a great way to keep the year stimulating, and your training incredibly effective.
Endurance is an interesting characteristic of the Lifetime Athlete. It represents both cardiorespiratory fitness and muscular fatigue resistance. It’s the ability to maximally deliver and utilize oxygen in the tissues. And, it’s developed largely through repetition. Doing a fair amount of reps in the gym. Repping a fair number of workouts. And emphasizing locomotive and steady-state modes of training. It’s a great pairing with the fall because the weather cools and you’ll actually feel like going longer. We are going to kick off with some basic workouts to start laying our endurance foundation.
Week of 2022-09-05 (week 1 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Yard Drags SB & Rope 20 yds each 2 rounds each Forward L hand Forward R hand Backward B hands | Pattern Pyramids! 5-10-15-20-15-10-5 Rest as needed Do in circuits Pushup BW Row Air Squat | ISO Holds 30-90” each 2 rounds all Dead Hang Lunge L Lunge R | Be fatigue resistant. |
| B X2 | Try this workout on an empty stomach or first thing in the morning. | Free Choice Cardio One Hour Any Mode RPE 6-7/10 | You should be able to talk comfortably! | Fasted Cardio! |
| C X2 | Med Ball 2 circuits 10 reps each Thruster Trunk Twist Giant Circle Diagonal Chop Giant Swing | Kettlebell 2 circuits 20 reps each Goblet Squat Swing L Push Press R Push Press L Hammer Swing R Hammer Swing | Dumbbells 2 circuits 10 reps each OHP Bent Row Bench Press Curls | Pump and Burn! |
Workout A Breakdown: This puppy really gets you looking at sustained effort. The loads are not extreme but there is a lot of time under muscular tension. The bodyweight row can be done on a suspension trainer, a bar in a rack, a broom across two chairs, etc.
Workout B Breakdown: You could call this the GearGrinder! Or not, because it’s not very hard. How about the GrannyGear Special (no offense to grannies)! Basically take your free choice cardio (walk, hike, ruck, run, bike, row, swim, love, etc.) and put it in low gear for an hour. Nice and easy. Just cruise.
Workout C Breakdown: Here we have an endurance exposure using three different implements. Warm up with the med ball doing 2 circuits of 10 reps of all those familiar exercises. Then in the main, remember that the push press uses a leg impulse and the hammer swing uses more momentum than a strict curl. The dumbbell moves are basic, but this all adds up. Adjust weights as needed. We are just throwing in some gym work this week to get everybody used to doing that again.
New fall time for the MasterClass! Mondays at 7:30am MDT. That will soon become MST. Start your week with a coffee and a chat with Daddy on almost any health and performance topic. Looking ahead to winter, we’ll be moving to those Saturday morning workout sessions.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | MON 7:30am-8:30am MDT | Join Zoom Meeting https://us02web.zoom.us/j/83311730314?pwd=Q3pkRkhOQWtaaUZnemxrcGxKdS8xZz09 Meeting ID: 833 1173 0314 Passcode: 662174 |
Ease into this Block. Remember, your best finishes follow your slowest starts. Building solid endurance takes a while, but it’s worth it!