Build - Legs feed the wolf. They are a dominant part of the human existence and should constantly be challenged to be able to continue to perform through all walks of life…Get it? Haha. We do a lot of legs, but we also make sure to stay strong and aesthetically pleasing to the eye with the rest of the body as well. No body part left behind philosophy. We have our bread and butter exercises, that rotate through that provide the basics for building and maintaining strength, then we also like to include exercises that challenge the system to increase mobility, proprioception and teach old dogs new tricks if you will…This cycle we are doing some overhead squats, it has been a little while since we have done this movement. It is very difficult, so progress slowly, take your time with loading and focus more on quality and precision before you concern yourself with how much weight is on the bar. Even done with a light weight, learning the positions required to perform an overhead squat correctly is very beneficial because of the demands placed upon the shoulder, upper back, hips and ankles.
Grind - Hard but sustainable pace. The spectrum of aerobic work is very broad, for simplicity sake we have thrown it into two buckets, Grind and Sustain. Grind is the upper limit of aerobic work, and Sustain is the longer duration or less intense aerobic work. Now for distinction, this does not mean easy…It is just suppose to be repeatable in nature. If it is really short intervals, but many, with rest between, you can go pretty hard and still be repeatable…As duration extends out, intensity must come down…It is still hard, but for different reasons not necessarily from a huge pile up of lactate etc…The goal of all aerobic work is to build more mitochondria, increase capillary density and become more efficient creating ATP with the presence of Oxygen. That is why it is so important to make it repeatable, if you go out to hard and succumb to a massive build up of metabolic byproducts, you are training a different system and not allowing for the biggest gains possible in the aerobic system.
Sustain - Moderate to hard pace, depending on many factors. Since we have time constraints, our efforts are fairly short when it comes to truly exploring the capabilities of the aerobic system…Lucky you. And for this reason, we use different tools, modalities and patterns to try and make our bodies work toward the desired effect in the most diverse and practical way possible. In what ever you do, if you do it hard for the duration or rep scheme, leave a little in the tank, but not much, and lift as heavy as you can per the prescription, and always challenge yourself to not let the inner bitch win…Then as the great late Rudyard Kipling penned…
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
Cool Down - Mobility and core.
Coach
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