Aug 23 • General discussion
Training Day 003
After Zone 2 run, and few pushups, it's time to crank up some heavy load lifting. Following Jason Brown's Function Conjugate principles - Max Effort day is here.
Full Body strength session to build robust base, and rigidness. Exercise selection is specific to tactical athlete demands.
The Task:
1A) Back Squat - 5+ sets of 4 reps at 70% 1RM
60s rest between exercises 1A) and 1B)
1B) Bench Press - 5+ sets of 4 reps at 70% 1RM
3 mins rest
2A) Supinated Pull Ups - 3 sets of 8 reps at 70% 1RM
60s rest between exercises 2A) and 2B)
2B) Zercher Lunges - 2 sets to failure at 70% 1RM
3 mins rest
3A) 100 cals on AirBike AFAP - as fast as possible
The Execution:
- Intensity is the peaking tool used seasonally to up the race performance in near proximity to the race itself. Tactical Athlete needs to be read 24/7. Every day can be his race day, so there's no peaking phase. Instead we use higher volume, and gradual increase in submaximal weight to stimulate strength increase.
- Intent and execution of every rep is the name of the game. Every rep has to be as powerful as possible.
- It's essential to terminate the work before the force starts to decline. In other words: finish stronger than you were in the beginning of the training
- Supplemental submaximal work is included to stimulate, and simulate Tactical Athlete occupational demands: pull-ups and lunges.
- Brisk alactic work in the end of the workout serves a Finisher to put together trained movement patterns, and simulate the severity of tactical scenarios - high speed at lactic threshold.
0
0 comments
Training Day 003
Suggested communities
Powered by