You are AWESOME! And you’re fast! But you’re only gonna get faster in the Speed Block. This is week 2. We are continuing with the intelligent application of explosive movement, particularly in Workout A and D. These are our field and track workouts, respectively.
The “filler” sessions include our big fun cardio-emphasizing Trail Hustle and Picnic workout (done once in the week) and our gymsesh which helps with recovery and also maintains some of our strength and movement competency (done 1-3 times per week depending on how you feel). Each workout gets a few subtle changeups that I’ll go over in the Breakdowns.
Week of 2023-07-10 (week 2 of month 1: SPEED Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Mo Field | Walk 5:00 Jog 5:00 Tubing 20 reps each Standing Row Chest Press Trunk Twist Med Ball 20 reps Vert Toss + Slam | PAP 5 each Drag Rig 20 yds + 20 yd run SB Thruster x 5 + 20 yd run MB Chest Pass x 1 + 20 yd run 5 Broad Jumps 5 Squat Jumps | Sprint Reps 4-8 x 100 yd @ 80% + jog or walk 300 yd easy Strap Stretches 10 each leg Ham Calf Glute Quad | You have the option of adding a couple sprint reps if you are feeling it. |
| B We Trail | Big Hormesis! Walk 1 mile Boulder Lifts 10 each Chop Trunk Twist Giant Swing Thruster Alt Back Lunge Locomotive Uni Push Press | Hike or Jog 2-4 miles With some Uphill At Zone 3 (80%) Cooldown Walk1 mile | Cold Plunge Swim Cold Shower Cold Bath Garden Hose Choose any 1 2-3 minutes | No pack this week but move fast and light like an animal! |
| C 1-3X Gym | Free Choice Cardio Any Mode 10 minutes Zone 1 Calisthenics :30 each Toe Touch/Sky Reach Side Bends Windmill Arm Circles Pushups V-Ups | Top 5 Resistance Circuit 2-3 rounds :30 each Trap Bar Deadlift Landmine Press Uni Pulldown Walking Lunge Suitcase Carry | Bonus Beach Pump 3 circuits 15-10-5 Medium wt. DB Bench DB Lateral Raise Tubing Curl Tubing Pressdown | Grab an extra circuit if you need it. |
| D Sa Trk | Walk 1 lap Jog 1 lap Drills 20 meters Every 3rd step Knee-to-Chest Heel-to-Butt High Kick Lunge Stride/Glide 4 x 60m Walk back | 6-8 x 200m Mile Goal Pace 200m walk rest after each rep | Finale 3 x 1:00 SB Stadium steps or bench step ups Barefoot strides 4 x 100 yds Walk back | Ingrain your gear for that mile effort. |
Workout A Breakdown: This only thing we changed here is that you have the option (not mandatory) of adding a few reps to your sprints in the finale. Just if you need a little more of a workout feeling. Our goal is to keep getting used to moving in all these powerful ways, but to keep your effort very reasonable for your body. We’ve got plenty of time to speed up in this block, so just work on technique.
Workout B Breakdown: This week we skip the packs and allow the body to move fast and free, unloaded. Running is an option but many of our members really like fast-hiking with trekking poles, sometimes called Nordic walking. Regardless, any of that works and the key here is stretching out the distance a little (you’ll notice that) and making sure you cool down well both actively with easy walking and passively with the cold exposure. This upregulates your fat-burning, enhances immune function, and speeds up your recovery.
Workout C Breakdown: No big change here. Just add a circuit of the main lifts if you want to. I’m not sure I will if I’m tired from the big efforts, but at least it’s an option for those who recover quickly and love the gym workout.
Workout D Breakdown: Now we’ve got just a little bit of math to consider. Let’s say you went out last week and hammered that 900. The pace you held for the first 800 was supposed to be your end of summer mile goal pace (or faster). Now we make a realistic adjustment. Take that time for 800, double it (to make a 1600m time), and add 20 seconds to it. THAT’S your new goal pace based on objective data. For example, if you ran 4:00 for the 800, that’s 8:00 for a 1600 plus 20 seconds = 8:20 for your mile target. I know the mile is 1609 meters and we’ll run that in a future test, but the math is simpler this way. So as you can see, running 200 at that pace, then walking 200, isn’t that hard…as long as you peg the true pace and not something delusional and overly aggressive. If running is not your jam, you can do this using fast and slow walking and it works just fine.
I included the video from last week just in case you need to check your technique on any of the movements. Next week we will be introducing some advanced footwork skills and “contrast” training. I can barely stand the excitement!