26 MAR: Adventure Race Prep 3

The weather just keeps getting more perfect for our outdoor training group. We turned up the intensity dial, as well as the specificity. Sport Specificity is essentially training in a manner specific to the sport or event you participate in. While many of the attendees are still in the general preparation stage, it's a good idea to gradually introduce sport specific training.

The Warm-up:
Two circuits of:
  • Squat x 10
  • Push-up x 10
  • Sprawl x 10
  • Plank x 30sec

After that, a nice stretching sequence of:

  • Down dog - Cobra - Inch Worm - Front split (or lunge) left
  • Down dog - Cobra - Inch Worm - Front split (or lunge) right

The Build-up:
Since the workout was much tougher, we cut back on the build-ups. Build-ups are done 20 yard drill + 20 yard run

  1. walking lunge + run x 1
  2. high knee + run x 2
  3. A-skip + run x 2
  4. Accellerations x 3

The Workout:
I introduced everyone to my favorite and yet most hated workout. I call it Countdown From Hell. 3 movements done in circuit fashion. Each time through you decrease 1 rep. 10-9-8-7......2-1.

  • 63lb T-bell swing
  • 63lb T-bell swing
  • Sprawls

I used a 63lb T-bell and finished in 10:51. My wife used a 35lb dumbbell and finished in 7:07. The fastest was my buddy Chris Smith who finished in 7-flat with a 35lb dumbbell.

Sport Specific:
We set-up a mini course using a "speed ladder" and some home-made hurdles. The course felt tougher than it was because we did it last. Since it was the first time through, we kept it simple, optional, and untimed. The min-course was linear and about 60 yards long

  1. At the starting line, you do 10 Knee-to-elbow push-ups the sprint to
  2. Speed ladder buzz-saw drill. We'll post a video of it next time as it would take lots of words. After that sprint to
  3. Hurdles. Prescribed was 2-legged hop over each of 3 hurdles, but most just got over however they could. Then sprint to
  4. Last cone and complete 10 burpees. After burpees, sprint back to starting line to complete.

Twice through and we were D-O-N-E!!!!! We finished with some good stretching as a cool down and called it a day.

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat patte...
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and ...
Read more