Greetings Magnificent Tribe Member! We are now entering the second week of our third and final month in the endurance block! I’ve got some cool stuff for you. Thanks to many of you for reaching out with comments and questions…it’s always appreciated. We’re going to be using 3 workouts again this week. They’ll be unique in that they will provide very simple yet challenging tasks.
I’d also like to suggest that Endurance, perhaps more than any of the other capacities of human performance or athleticism (strength, power, speed, agility) is as much a mindset as it is a capability. Research supports that the ability to keep going has a lot of psychological mojo to go along with the physical stuff. I encourage you to explore your limits and perhaps expand them.
Week of 2022-11-07 (week 2 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Mode Selection Choose your exercise | Zone 1 Art Form 3 x 30’ Z1 Throughout day | Hydration 16-32 oz. H2O After each | Easy triple sesh! |
| B X2 | Walk 10 min. | Hundies Rest/Pause Pushup Gobsquat KB Swing Situp BW Row MB Slams | Heat Exposure Free choice | It’s a burn! |
| C X2 | Jog 5 min. | Run 45 min. GunRunners 9 x 5’ 1st 1’ of each block fast | Walk 5 min. | Focus on breath! |
Workout A Breakdown: So this one’s kinda interesting right off the bat. You are going to pick a mode of exercise, such as walking or cycling, etc. Then you decide how you can fit in 3-30 minute sessions in a day…any way you like. Zone 1 is recovery pace and super easy, you don’t breathe hard and probably will barely perspire. But it has a place and in fact many people don’t have a Z1 because they work out a little too hard. Master the art of easy. You’ll have to challenge yourself to fit this in but the benefits include improved capillarization and circulatory exchange.
Workout B Breakdown: I can feel the heat already. Walk a bit. Then the Hundies are doing “hundreds” of each exercise. Use rest/pause technique meaning that you can take breaks as needed until you get your hundred done. Then and only then move onto the next exercise. The moves are basic and comprehensive but when you are finished with your 600 reps (remember this is the Endurance block) get into a sauna, hot tub, hot bath, or hot shower for as long as you can take or as long as you want. The heat shock proteins will release and your health will be optimized.
Workout C Breakdown: This baby is set up as a running workout but if for any reason you can’t do that, just use your mode of choice. After that short warmup jog, you are going to give it hell with the Gunrunners. “Gun it” or speed up the first minute of each 5 minute segment, then cruise the rest. Be sure not to gun it so hard that you have to walk. This an outstanding fartlek or threshold workout. You might be tempted to cut the reps but at this phase in the block, I encourage you to do the whole enchilada.
As I’ve been mentioning, Daddy is here for ya! Ping me in the Forum with questions and email me if you want a personal MasterClass. We’ll be starting group workouts online in December, plus a few local bonuses at the bank during the week. More to come on all this. Keep going with this endurance…we are almost through. It’s the hardest for me but it really pays off! Maybe it’s easy for you!