Greetings Tribe Member! I bet you are feeling FAST! More quick stuff this week. We’ll be keeping a few elements consistent and then also jamming on new kicks. Let me know how you’ve liked using some of the video programs in the content.
We are dipping into some shorter sprint work at higher velocity this week. Then we’ll advance it back out again. The short stuff is fun but it takes a lot of training (like you’ve been doing) to make it safe and effective. You’ve earned the right to go fast. Now you get to blast it.
Week of 2023-08-07 (week 2 of month 2: SPEED Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Field Mon | MB B-Ball 10 minutes | 5 SB High Pulls + flying 20 10 rounds | KB or DB Carry 1 minute each 2 rounds Suitcase L Suitcase R Rack L Rack R Overhead L Overhead R 2-hand outfront 2 hand behind back | Hit your top gear safely. |
| B Trail Wed | Load pack with 30-50% body weight | Hike 2-4 miles | Backpack Squats X 100 Rest as needed | This should take 1-2 hours. |
| C Gym Tu/Th | Shouder Protection Per video | Bodyweight 100 each Rest as needed Pushup Assisted Pullup Air Squat | Elastica Bombastica per video | Keep the resistance light but this week trim the range and move crisply. |
| D Track Sat | Lifetime Athlete Track Warmup Per video | 4-8 x 20 accels 3-pt start 4-8 x flying 60m (20 up, 20 down) LONG RESTS | Stride 4 x 100 On grass Barefoot optional | Shut down early if any muscle tightens up. |
| E Free Fr/Su | Free Choice Cardio Low Impact 20 minutes Zone 1-2 (easy) | Situps and Supermans Alternate 10 each X 4-6 rounds | Free Choice Stretch Any Style | Just enough to get a glow on. |
Workout A Breakdown: The medball shootaround remains. Enjoy using different throw/shoot techniques and running around getting your rebounds as you warm up. You can even play a game of HORSE if you have a few peeps involved. Mark off 60 yards again, but also place a cone or water bottle at the 20 and 40 yard mark. Do 5 high pulls (cleaning the bag from ground to overhead with tap and go technique) then dump the bag and jog through the first 20 (your flying or rolling start). Hit top gear for 20 and then float it out for 20 more. Walk back slowly. 16 minutes of carrying, using either your KB or DB (or a pipe wrench or brick) is a delightful finale.
Workout B Breakdown: OK…we added weight in the pack for the ruck but we shortened the distance. And…for the finisher you do “gitters” on those squats with your pack on. Take all the breaks you need until you “git” your reps done.
Workout C Breakdown: We’re using the videos on the front and back end but in the middle it’s more gitters, this time with bodyweight. As the tip suggests, try to move crisply or “snap” the reps to recruit your fast-twitch muscles.
Workout D Breakdown: This session also uses the extensive warmup video to get ready. Then, you drive out hard for 8 3-point starts, working on coming out at 45 degree angle and rising gradually. Push strong on the first 3 steps. Next are flying 60’s, with a 20 meter run up and coast-out. These will gas you so take several minutes between reps. The rep range is flexible because you want to go fast and hard, but don’t push your body past its limits.
Workout E Breakdown: Using the similar pattern here, but now with some flip-flop trunk/core work in there.
Have fun with these sessions. Really focus on tuning up quickness more so than seeking a lot of volume and fatigue. It will pay off. The videos are included again for easy reference.