Strength:
A. Deadlift; 3 sets of 5 reps- use same wt for all 3 sets and only up the wt by 5-10# from last workout
B. Bench Press or Shoulder Press; 3 sets of 5 reps- add 2.5-5# from last workout.
C. In full turnout gear and on air:
Run through a whole bottle, constantly going through the stations until at least you hit the 1/2 way mark on your bottle:
- Farmer Walk- 100'
- Sled Drag- 50' forward, 50' backward
- Alternating Sledgehammer on big tire- ~20 reps
This is not a race, just do your thing and keep moving at a strong steady pace. Rest as you need to, try to work with others at a consistent pace.
At the end of your bottle- either at the 1/2 way mark or when low air goes- practice using your webbing to drag victims, convert your partner's pack so that you can use it as a dragging tool etc. If you need some ideas on what these look like check out the drags & carries ppt that Bill Cormack put together- should touch on some good stuff!
Tuesday, 28 August 2012
Saturday, 25 August 2012
Sunday Aug 26/12
Warm-Up:
Treadmill WFI Protocol- not sure how to do this then check your email!
A. Squat- front or back; 3 sets of 5 reps- add 5-10lbs to last time.
B. Shoulder Press; 3 sets of 5 reps.
C. 2-3 sets of:
Set a timer for 60s
Every time the beeper goes do a forward sled pull (sprint) for approx. 50-100m. The weight should be set at a point where you are able to make the distance at full speed in around 10s.
So, do a total of 4-6 sprints per set then rest 5:00 before doing another set of 4-6 sprints.
**TIME AND SPEED ARE KEY** Lets say you do 4 sprints in 9s and on #5 it takes you 11s then you need to stop that set. Period. Take your 5 min rest and then restart.
Once your body is unable to recover in time for the next rep (ie an increase in time of 2s on the final rep) that tells you that your energy system has been challenged to a point that you have trained it to a new level (what we want). What should happen after your 5min rest is that you are able to do about the same # of sprints before your performance starts to drop- when it drops you need to stop the set and rest! We are training our ATP/CP system, not testing it- big difference. When we work to this slight drop in performance and then allow our bodies to recover between workouts we will come back stronger/faster. If we do not pay attention to signs of fatigue and appropriate training response we decrease our ability to recover effectively and set ourselves up for more risks of detraining, poor subsequent performances and especially injury...... Think of it this way, we are not merely exercising we are training our bodies to be better- big difference.
So, do you have the right weight on sled?
couple scenarios to help out:
1.
After 6 sprints you are getting a bit faster and are able to keep speed for whole workout: Cool, now you can add about 5% to the sled next time to add challenge. YOu have had a positive training response due to your effort level.
2.
On sprint # 6 of each set you decline a bit and end up adding about 1s to your time- perfect weight on sled for you for today. NExt time keep same wt on sled and see if you can make it through all sprints at faster speed- as long as you improve on one sprint time you have achieved your goal of getting stronger/faster.
3.
On the first set you go and it takes 20s to do sled pull and it feels slow... too much weight. Back it off more than your honor feels necessary and complete workout so that you are fast for each and every sprint.
4.
On the first set you get 4 sprints before you decline and they were in the 10s and under range that is OK, take you 5min rest and go for set # 2. If you cannot do a minimum of 4 sprints then stop sprint work all together. Cool down and consider putting a little less wt on the sled for next time (10-20%). Next time.... kick the @^#$ out of it.
Savvy?
Treadmill WFI Protocol- not sure how to do this then check your email!
A. Squat- front or back; 3 sets of 5 reps- add 5-10lbs to last time.
B. Shoulder Press; 3 sets of 5 reps.
C. 2-3 sets of:
Set a timer for 60s
Every time the beeper goes do a forward sled pull (sprint) for approx. 50-100m. The weight should be set at a point where you are able to make the distance at full speed in around 10s.
So, do a total of 4-6 sprints per set then rest 5:00 before doing another set of 4-6 sprints.
**TIME AND SPEED ARE KEY** Lets say you do 4 sprints in 9s and on #5 it takes you 11s then you need to stop that set. Period. Take your 5 min rest and then restart.
Once your body is unable to recover in time for the next rep (ie an increase in time of 2s on the final rep) that tells you that your energy system has been challenged to a point that you have trained it to a new level (what we want). What should happen after your 5min rest is that you are able to do about the same # of sprints before your performance starts to drop- when it drops you need to stop the set and rest! We are training our ATP/CP system, not testing it- big difference. When we work to this slight drop in performance and then allow our bodies to recover between workouts we will come back stronger/faster. If we do not pay attention to signs of fatigue and appropriate training response we decrease our ability to recover effectively and set ourselves up for more risks of detraining, poor subsequent performances and especially injury...... Think of it this way, we are not merely exercising we are training our bodies to be better- big difference.
So, do you have the right weight on sled?
couple scenarios to help out:
1.
After 6 sprints you are getting a bit faster and are able to keep speed for whole workout: Cool, now you can add about 5% to the sled next time to add challenge. YOu have had a positive training response due to your effort level.
2.
On sprint # 6 of each set you decline a bit and end up adding about 1s to your time- perfect weight on sled for you for today. NExt time keep same wt on sled and see if you can make it through all sprints at faster speed- as long as you improve on one sprint time you have achieved your goal of getting stronger/faster.
3.
On the first set you go and it takes 20s to do sled pull and it feels slow... too much weight. Back it off more than your honor feels necessary and complete workout so that you are fast for each and every sprint.
4.
On the first set you get 4 sprints before you decline and they were in the 10s and under range that is OK, take you 5min rest and go for set # 2. If you cannot do a minimum of 4 sprints then stop sprint work all together. Cool down and consider putting a little less wt on the sled for next time (10-20%). Next time.... kick the @^#$ out of it.
Savvy?
Monday, 20 August 2012
Tuesday Aug 21/12
Warm-up:
2-5 mins jogging/biking etc... WFI protocol?
arm circles and leg swings
do a few reps of each exercise for a few rounds- first round really easy and add a bit of weight/intensity each time to get warm, be sure to keep effort at a warm-up level.
Workout:
A. Deadlift; 3 sets of 5 at about 90% of previous 5 rep max- or 3 sets of 5 at moderately heavy wt., able to do all reps with good form and still have a little in the tank when done.
B. 6x
5 Chinups or Bent over BB Rows- use a wt you can do all reps with full ROM
10 DB Thrusters (20# per hand) or Wall Balls (20# ball)
100' Farmer Carry- Heavy... increase wt. each set if needed to find a near max load, minimum wt use foam pails.
2:00-3:00 rest
** Each set will be a maximum of 2:00 to get the appropriate training response
Thruster- so them quick with full range: butt below knees and standing with arms locked overhead.
2-5 mins jogging/biking etc... WFI protocol?
arm circles and leg swings
do a few reps of each exercise for a few rounds- first round really easy and add a bit of weight/intensity each time to get warm, be sure to keep effort at a warm-up level.
Workout:
A. Deadlift; 3 sets of 5 at about 90% of previous 5 rep max- or 3 sets of 5 at moderately heavy wt., able to do all reps with good form and still have a little in the tank when done.
B. 6x
5 Chinups or Bent over BB Rows- use a wt you can do all reps with full ROM
10 DB Thrusters (20# per hand) or Wall Balls (20# ball)
100' Farmer Carry- Heavy... increase wt. each set if needed to find a near max load, minimum wt use foam pails.
2:00-3:00 rest
** Each set will be a maximum of 2:00 to get the appropriate training response
Thruster- so them quick with full range: butt below knees and standing with arms locked overhead.
Sunday, 12 August 2012
Monday Aug 13/12
A. Squat; 3 sets of 5 reps- add 5# to last workout
B. Bench Press; 3 sets of 5 reps; add 2.5-5# to last workout
C. Deadlift; Work up to one heavy set of 5 reps- add 10# to last workout
D. Got time?
2-5x
Alternating Leg Lowers- to lower ab fatigue; no rest
10-15 BB Push Press- m- 95# w-65#; no rest
10-20 Alternating Lunges or Stair running; 30s rest
Rest up to 3:00 before starting over.
Keep belly button pulled to spine, back pressed to floor. Once back starts to lift lower abs are fatigued so time to move on. To make easier bend knees.
Chest up and legs move the weight, should feel like hands are stopping weight form driving through the roof.
B. Bench Press; 3 sets of 5 reps; add 2.5-5# to last workout
C. Deadlift; Work up to one heavy set of 5 reps- add 10# to last workout
D. Got time?
2-5x
Alternating Leg Lowers- to lower ab fatigue; no rest
10-15 BB Push Press- m- 95# w-65#; no rest
10-20 Alternating Lunges or Stair running; 30s rest
Rest up to 3:00 before starting over.
Keep belly button pulled to spine, back pressed to floor. Once back starts to lift lower abs are fatigued so time to move on. To make easier bend knees.
Chest up and legs move the weight, should feel like hands are stopping weight form driving through the roof.
Wednesday, 8 August 2012
Friday Aug 10/12
Re-Ding-Dong-Dick-you-lous!
Workout:
A. Back Squat (or front squat if at 89st); 3 sets of 5 reps- add 5-10# to last time's wt.
B. Shoulder Press; 3 sets of 5 reps
C. Pick one:
- Work up to a heavy set of 5 in the Deadlift, or,
- Power Clean; 5 sets of 3 reps (do only if you have a good understanding of the movement and are reasonably proficient at it, otherwise stick to the deadlift)
D. Got time? Here you go:
3-5x
- 5-10 Chinups
- 5-10 Dips
- 10-20 KB Swings (heavy with 2 hands or moderate with 1 hand)
Rest 1-3 mins
Saturday, 4 August 2012
Sunday Aug 5/12
A. Work up to a heavy set of 5 reps in the Deadlift.
B. 2-3x- on or off air:
60s Tire Flips- with or without a buddy
60s rest
60s Sledge hammer on tire
60s rest
60s KB Swings
60s rest
100' sled drag forward- like pulling fire hose over shoulder
3 min rest
B. 2-3x- on or off air:
60s Tire Flips- with or without a buddy
60s rest
60s Sledge hammer on tire
60s rest
60s KB Swings
60s rest
100' sled drag forward- like pulling fire hose over shoulder
3 min rest
Wednesday, 1 August 2012
Thursday Aug 2/12
A. Bench Press or DB Chest Press; 5 sets of 5 reps, working up to a near max set of 5 (after 2-3 warm up sets, all sets of 5 should be tough)
B. One Arm DB Row; 3 sets of 10-15 reps- should be tough for all reps but doable
C. 3-5x
10 Pushups
15 KB Swings
100' Sled Drag- 50' forward, 50'backward- 135-270#.... must be able to keep feet moving at reasonable pace for each set, increase loads per set if you want but don't decrease!
B. One Arm DB Row; 3 sets of 10-15 reps- should be tough for all reps but doable
C. 3-5x
10 Pushups
15 KB Swings
100' Sled Drag- 50' forward, 50'backward- 135-270#.... must be able to keep feet moving at reasonable pace for each set, increase loads per set if you want but don't decrease!
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