Howdy! This week we are accumulating some volume in the Endurance Block. We started the month with a very basic approach in order to set that stage. Now we are going to increase workload primarily from a workout duration perspective.
Perhaps more so than any other athletic capacity, endurance is naturally very time-dependent. In light of this, if you need to break up the sessions by doing half in the morning and half in the evening (just one example), by all means please do. Research supports that you still get most of the training benefits in this manner. We’ll be bumping workout A from an hour to 1:20:00. Ordinarily, I wouldn’t make this much of a change, but because we are keeping intensity low…we can get away with it. In keeping with this theme, Workout B features several repetition increases.
Week of 2023-09-11 (week 2 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Out 2-3X | Walk10:00 | Run or Ruck 30-60:00 easy/steady | Walk 10:00 | Classic Cardio Sammy! |
| B In 2-3X | KB or DB Swing :30 on/:30 off 6 rounds | SB Push Press 15-12-9-6-3 :30 rests 3 rounds | MB Goblet Squat On ramp AMRAP 4:00 | Really OWN the tool and the move! |
Workout A Breakdown: You’ll notice that 30-60 minutes is underlined because that is where we increase volume. As I mentioned earlier, if time is of the essence, try for two sessions at 30 minutes on your “A” day. Otherwise, cruise a full hour. Still keeping it light, easy, and steady. Run, ruck, or mix it up…just don’t run with your pack (not recommended for long term joint health).
Workout B Breakdown: OK…now you will notice that the durations in terms of rounds and minutes are increased in the table (these are underlined). I’ve kept the instructions below so that you can use as reference if needed.
- The Kettle Bell Swing: You can use a dumbbell (held by one end) if you don’t have a KB. This is great activation and it uses a great hinge pattern. It sneaks up on you a bit as you hit it for 30 seconds, then rest 30 seconds before going again. The last several rounds will present a challenge to keep form and rhythm smooth.
- The SandBag Push Press: The main difference between a push press and a thruster is that with the push press, you use a slight leg impulse to assist your overhead press, but you don’t go way down into a full front squat. Here we have a classic push pattern in a descending ladder, done three times. Try to be very “piston-like” as you progress along.
- The Medicine Ball Goblet Squat: Your med ball isn’t super heavy because we just want a little weight in front of the chest. This allows for a counterbalance and helps you to stay upright. If you don’t have a ramp to stand on, just put your heels on a 2 x 4. As Many Reps as Possible (AMRAP) in 4 minutes is incredibly challenging. However, use rest-pause technique, stopping as much as you need to get it done. I’m not thinking any of us can bang away non-stop for 4 minutes, but you never know. I like to do a few reps, concentrating on form, stand still for a few seconds, and progress that way. If I try to burn it hard, I lock up after the first minute and die an ugly death. Let me know how your experience goes.
As you can see from the table and the descriptions, this week presents a very interesting challenge. Building that animalistic durability requires both patience and concentration. Next week we’ll be getting into some “pre-tests” for the Block. More details to follow, of course. As always, thank you for being a Lifetime Athlete and a Training Tribe member.
This month will be the last month for the personalized MasterClass option. In October we are going to be returning to a weekly academic session. I’ll move the times around so that you can possibly grab at least one that fits your schedule. If you need to do some personal problem solving over the next few weeks, just let me know.