Wow! I can’t believe another month is upon us (or at least that it starts on Tuesday). This is the final month of the Speed Block, and we’ll be doing a number of zippity things. One of the key considerations this month is to check your recovery from time to time. You want to be feeling mostly rested and fresh, and certainly not overly tired or sore. Let me know if you need help adjusting the programming to achieve this state.
Speed potential is certainly developed with training but readiness is best achieved with recovery. And recovery is best accomplished with workout spacing, sleep, nutrition, and hydration. Make sure you fill in with enough easy days between the more challenging outdoor sessions we are using this month. Those will continue to be field, trail, and track options, with most of the speed elements on the field and track. We will use the trail for bonus conditioning.
Workouts can be spaced any way you like. The local group will be doing field on Monday, trail on Wednesday, and track on Saturday. The gym workout (C) can be fit in on Tuesday and Thursday, and the recovery session on Friday and Sunday. Life is awesome but it’s not perfect so if you miss a session or two…don’t worry about it.
I’ll be out this week (through Saturday August 5) on vacation so I won’t be at the local meetups. I know Buck, Bill and Jeff are planning to smash those sessions so you can always check in with them. If you don’t have their contact info…let me know before Monday and I’ll get it to ya. I’ll be away from cell and internet service so I’ll be unreachable this week.
Week of 2023-07-31 (week 1 of month 2: SPEED Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Field Mon | MB B-Ball 10 minutes | 5 SB Thrusters + 60 yard stride 10 rounds | SB in Bucket Suitcase Carry 10 minutes Alt arms each 1:00 | Run the strides barefoot at 75% effort and walk back. |
| B Trail Wed | Load pack with 20-40% body weight | Hike 3-6 miles | Jumping Jacks 3 x 1:00 1:00 rests | This should take 1-2 hours. |
| C Gym Tu/Th | Shouder Protection Per video | Single DB or KB 10 reps/side 3 circuits Bench Press Bent Row Overhead Press Curl Kickback Goblet Squat | Elastica Bombastica per video | Keep resistance light and move thru full range. |
| D Track Sat | Lifetime Athlete Track Warmup Per video | 1 x 400 Easy 1 x 200 Medium 1 x 100 Fast 2-4 rounds | Walk 2 laps | Take plenty of breaks and drink water and electrolytes. |
| E Free Fr/Su | Free Choice Cardio Low Impact 20 minutes Zone 1-2 (easy) | 4-way Plank 1 minute U-D-L-R 2 rounds | Free Choice Stretch Any Style | Just enough to get a glow on. |
Workout A Breakdown: Doing things simply yet very effectively at the field. Medicine Ball Basketball is played by creating a “hoop” on the grass about 18” in diameter using a couple shirts or towels. Then you back up and go “around the world” shooting jumpers and getting your own rebound. It’s a blast. The thruster is your full front squat with overhead press finish that looks like a piston. Rep those, drop the bag, and stride out 60 yards where you have cones, hats, or water bottles placed as markers. Walk back slowly. Those carries are easy at first but then they get challenging. You’ll feel your grip and core get worked. If you are game, you can perform this entire workout barefoot. Many bennies!
Workout B Breakdown: A good standard ruck, getting some solid work time in and hopefully taking advantage of an early summer morning or a long summer evening. The jumping jacks at the end are without the pack…but they are wicked.
Workout C Breakdown: Basic full body resistance using elastics as well as a single DB or KB. Each circuit you’ll do one set of 10 on left, then one on right (except for gobsquats). If you don’t have a bench you can always just do a floor press instead. Keep the weight moderate and view this more as a “loosener-upper” than a pure bodybuilding or powerlifting experience.
Workout D Breakdown: This is a fun chance to explore a very comprehensive warmup. The video does not tell you exactly how many of the elements you should do. Just explore what feels right for you, such as doing 10’s of the exercises, drills for 15-30 meters, and the like. The goal is to get finished with the warmup and feel like you are ready to run at 80% of max speed easily, effectively, and safely. There’s also a podcast episode if you’d like to discuss these things more deeply. The main set and finale are straightforward. Be sure to hydrate well and take breaks as needed.
Workout E Breakdown: This is a recovery filler that gives you a simple idea. Perhaps bike around your neighborhood easily. Then hit those planks (feet and elbows) facing up, down, left, and right for a minute each. Not super easy. Finish with your own pet set of stretch moves until you feel limber and relaxed. Be conscious of breathwork throughout the session, practicing nasal inhalations and slow exhales through pursed lips.
It’s going to be a great week and month. I plan on doing most of this stuff while I’m on vacation. Can’t wait to hear how it goes for you. As always thanks for being a very important part of The Tribe.