Aug 22 (edited) • General discussion
Training Day 002
The Task:
Run 5k (10k advanced) + 100 dead-stop pushups
The Application:
After previous Active Shooter Drill day of hard running and carrying, easy jog and antagonist push pattern comes as a balancing tool improving recovery, and general fitness preparedness.
Execution:
- Easy jog in Zone 2. Use MAF method to determine proper HR span. 180 - your age = top range. For me at 41 years of age: 139. Overshoot to 150 occasionally is nothing to worry about. Don't be overthinking it.
- If you don't use heart rate monitoring device, use the Talk Test. If you can't talk in full sentences, you're running to hard. Slow down.
- Pushups are done in dead-stop manner. In other words: hand release pushups. A Game Changer. Stiffen the entire body, squeeze the buts, harden the core, and make every rep count.
- Split the pushups into 5-10 'at the time' chunks, or by the time chunks: do 5 push-ups by every 5 minutes running, 10 by 10 minutes running, etc, you get the idea right?
- Record total time. Always. Keep the training dairy to see the progress/regress to adjust the training doses properly.
- In case of bad weather - suck it up and execute. Who gives a fuck about falling droplets.
Progression:
- Add 10 push-ups by every minute your total training time improves.
- If you're unable to perform 100 hand-release pushups within the run, do regular 'pump-out' ones. If you're not able to do even those, do as many as you can within the run, and complete the rest by the end of the day.
Reasoning:
- Covering 5k distance in Zone 2 intensity takes enough time (in untrained individuals) to elicit Aerobic Capacity (Mother of Performance) training effect.
- Ability to pump-out 100 hand release pushups is plain badass. Especially when you train yourself up over time to subsequent 200-300 reps in single session.
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Training Day 002
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