Hello Wright Trainees,
This weeks Workout of the Week is short, sweet, and to the point. The workout consists of 3 different short work capacity sprints. This is my attempt at simulating resistance fartlek type training. Fartlek training is often used for endurance athletes to help with recovery time and work towards developing a longer and more intense working rate. When it comes to strength training it is easy to plateau on the tempo you can work at under stress. This program is design to help break that plateau and push you work capacity limits.
The warm up is designed to mobilize the working muscle and increase the heart rate to minimize risk of injury. When the body needs to work at 100% it is important to be properly warmed up. That being said if you do not feel warm, take your time to mobilize the neglected areas to enable you to work at maximum potential.
The protocol for each work capacity follows the same design; each effort is 3 Round for time sprint that has a descending repetition pattern. After finishing all the repetition in a round it is followed by a mandatory minute rest. This should allow the athlete to recover and get prepared for the next round. Pay attention to the pace at which you finish the round. The goal should be to keep the same pace or increase as you go through the rounds.
The first effort has weighted lunges, a sprint cycle on a bike or rower, and everyone’s favorite, burpees. Make the lunges hard but doable for the weight. With the efforts are so short one should be able to challenge themselves with the size of dumbbells used.
The second effort involves hippity hops, Russian triangles, and sprints. Similar to the first sprint, challenge yourself on the weight that you use on the Russian triangles. This being the second effort you should feel some fatigue settling in from the previous cycle, so try to be active in the rest period to help optimize the recovery.
The best is last. This cycle involves kettlebell swings, step-up, and thrusters. This sprint will be the most challenging, so be mentally prepared for one final push. This is the only time in the work out where you should be conscious of the weight you choose. This is a high amount of repetition for the swings and an appropriate weight should be used to ensure the best form. If form cannot be held during this cycle you will be at risk for injury. The step-ups and thrusters will use the same weight to minimize the amount of time transiting from exercises. Again, fatigue should be settling in more so take advantage of the rest period to get yourself ready for the next round.
Lastly, we finish with some durability work. A single round of 25 repetitions Hamstring Hell and Lower Back Complex should put the icing on the cake. If you have time try to do a little recovery circuit of very light resistance spinning or rowing to help flush any metabolic byproducts out.
That’s it for this weeks WOW! Come join Coach Max on Mondays, Wednesdays and Fridays for his base or sports maintenance classes.
Enjoy and Good Luck,
P.S. Follow us on Instagram: @wrighttraining and tag us in you adventures!
6 x Sprints
10 x Bear crawl
10 x Inch worms
20 x Toy Soldiers
10 x Lunge and reach w/ side stretch
30 x DB Lunge
20 x cals on Bike or 200 m Row
10 x Burpees
1 min Rest
30 x Front Hippity
20 x Russian Triangles
10 x Sprints
1 min Rest
30 x Swings
20 x KB Step ups
10 x KB Thrusters
1 min Rest
Low back complex