Hi there you oh so speedy Training Tribester! I know you are getting faster. I see it in the local peeps. I hear about it from some of you across the country. You are applying the science, and the fun, and getting results. Nobody said this stuff was really easy. We had to put in a lot of preparatory work. We were patient with progression. But now we are reaping the rewards.
As is typical with the 3rd week of the month, this is our intensification week. In varying fashion, most months have introduction, accumulation, intensification, and consolidation as weekly themes. Fancy wording but it basically means we get going with some content, build up volume a little, go a tad harder and test ourselves, then back off to recover. This week I’m going to reduce volume slightly and make a few subtle intensity increases. I’m also going to have us mess around with footwork a little. Most of the exercises will be variations of the same ones we’ve been using this month, so you should have no problem. I’ll include the demo video again and you can also reach out to me any time with questions. You’ll also notice that I removed the specific days from this week’s sessions. I want you to feel free to be flexible and fit them in where you can in your schedule.
Week of 2023-07-17 (week 3 of month 1: SPEED Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A 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 SB Thruster x 5 + 20 yd run MB Jumps (hold medball) 1 circuit only 5 reps each Broad Jumps Squat Jumps Power Hops L Power Hops R Pogo Jumps | Sprint Reps 4 x100 yd @ 90% + walk 300 yd easy Strap Stretches 10 each leg Ham Calf Glute Quad | Slightly less work overall but going a bit more quickly at the end. |
| B H2O | Walk 5 minutes | Walk or Jog 20:00 out/ 19:59- back Any effort Cooldown Walk 5 minutes | Casual Swim to cool off Summer BBQ | A Tribe Classic! |
| C 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 | No change here…just enjoy the session. |
| D Track | 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 | Ladder 8-6-4 Mile Pace + Mile Pace Mile Pace – 5:00 rests after each rep | Finale 2 x 1:00 SB Stadium steps or bench step ups Barefoot strides 3 x 100 yds Walk back | Sneak up on your intensity. |
Workout A Breakdown: The big change here is you’ll notice we took out the drag rig this week. We are moving more toward max velocity than acceleration. Warmup is the same then after your 5 rounds of thrusters/20’s you do one round of footwork that includes basic jumps and hops while holding your medball in front of your lower rib cage (close). Hops are just bouncing up and down on one foot and pogo jumps use more ankle than knee with two feet. Take all the breaks you need. Then, carefully hit a little more speed in only 4 100’s with long walking breaks and hydration after each. I suggested 90% of max speed but make the first one a little soft and only build into it if you are feeling perfect. It’s fine to coast these…take whatever your body gives you and don’t force it. The speed will come.
Workout B Breakdown: This session has a fun changeup. It has a brief walk to get going and then it’s a timed locomotion opportunity. You can walk, jog or run. Go 20 minutes in one direction, turn around, and bring it back in 19:59 or better. Then take a swim, splash, soak as available. It would be great if you could put a little extra planning into this one and do it at a river, lake, beach, or pool venue. The idea is to work really hard and get hot and sweaty, then cool off and return to a parasympathetic state rapidly. A little social, hydration, and refueling is a great idea if you can set that up as well. Celebrate summer!
Workout C Breakdown: No change in this session. Honestly, if you get one of these done this week, that’s fine. We are working so hard in the other workouts that we just want to maintain those movement pattern properties. Sub in a few easy walks or bike rides to help your body recover.
Workout D Breakdown: This workout uses a long-to-short descending ladder progression. Do the same warmup as usual. Don’t worry if you can’t get to a track. You can approximate this anywhere. Run 800 meters (two laps) at slightly slower than mile goal pace (you decide and feel free to be conservative). Take 5 minutes of active rest just ambling around, sipping water and shaking things out. Then run 600 meters (one and a half laps) at approximately your mile goal pace (if it’s hot that might be a little slow…don’t worry). Same rest. Finally, blast a 400 (one lap) faster than your mile pace, even if it is only by a fraction of a second. The finale only has 2 reps of the sandbag work and 3 striders as well. This training definitely makes us tired but it will pay huge dividends.
I really appreciate you. Right now I’m intrigued and fascinated by the topics of personalized athletic enhancement, all-around durability, and longevity. Seeing a lot of folks like you guys and my other coaching clients smash it at life. Also seeing a lot of my peers not training or eating well and aging in accelerated fashion. We’re up to something good here. Keep it up and spread the word.