Oh, man, am I ever excited to lead us into this first week of the first month of the Power Block! We are finally getting some nice weather and I for one was also ready to change things up after all that resistance training from the last block.
A good primer for this week is to briefly define and discuss power. It is an interesting capacity of human performance indeed. Defined in physics as Force x Distance divided by Time, it’s the ability to sustain high output. In an anaerobic sense, it’s doing explosive things like sled pushes, rig drags, AMRAP lifts, etc. Aerobically, it’s holding red-line for 3-10 minutes.
Power is the most “gassing” of our training elements. That’s because it requires anaerobic glycolysis to generate energy, and this produces lactic acid. This is quickly dissociated into the buffered salt lactate (which is recycled for energy and used as a hormonal signaling molecule) and Hydrogen ions (these cause the familiar burn and lockup in your muscles).
The key this week is to be just a little aggressive, but also a tiny bit conservative. Give strong efforts in the reps, but maybe don’t push yourself to barf-level. And take generous rest breaks and don’t worry about that.
Week of 2023-05-01 (week 1 of month 1: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Field 2-3X | Tubing 15 each Shoulder Protection Series per video | Sandbag Drag Rig Work 2 circuits 20 yds each Forward Walk Backward Walk Forward Run Backward Run Forward Sprint Backward Sprint | Medball Throws 1 x 20 yards each Chest Pass Forward Underhand Forward Overhead Left Side Right Side Backward Overhead Walk or Jog 20:00 | Get used to the new session! |
| B Gym 2-3X | Warmup Light Weight 10 reps Bench Press Squat Deadlift Overhead Press Pulldown | AMRAP Moderate Wt 1 minute each Bench Press Squat Deadlift OHP Pulldown | Rest-Pause Tech Heavy Wt 12 reps Bench Press Squat Deadlift OHP Pulldown | Build Intensity! |
Workout A Breakdown: This session is for the field (any field, yard, park, playground) with your FittKitt. The idea here is to get used to training outdoors, on grass, with your summer equipment. Probably the only thing you’ll need to make sure you have is a longer strap so your drag rig experience is optimal. This way the bag vector is at a low angle and it won’t hit your feet as you move. You don’t need a belt unless you have that available. Simply hold the loop in front or behind you, depending on what you are doing. Take lots of rests. With the throws, use protected form and don’t strain anything. And the locomotion should be done fairly easy.
Workout B Breakdown: A gymsesh with a twist. We are using some familiar exercises, but exploring a power challenge. The prep is a light warmup circuit that grooves each exercise. The main is a minute doing as many reps as possible (AMRAP) with a moderate weight and then resting all you need. The accessory moves to a heavy weight (about 5RM – which is the most weight you can lift 5 times) and then using rest-pause technique to accumulate 12 reps. Your sequence might look like 4 + 3 + 3 + 1 + 1 to get your 12, with 10 seconds or so rest between good efforts.
Running Demons receive another awesome suggestion. We are heading to the track for a paced session. Still doing the warmups as preferred (walk, jog, drill, stride, etc.) This week we mix the distance of the reps in a classic mini-pyramid session.
Running Demons Weekly Assignment
| WORKOUT REPS | REST INTERVALS | INTENSITY | TIP |
| 1 x 200m @ mile goal pace 1 x 600m @ mile goal pace 1 x 200m @ mile goal pace | 200m WALK rests | Mile goal pace | Focus on holding pace at every distance! |
Make sure you sign up for the Rendezvous and get that on your schedule!
