Work Out of the Week – Coach Pete 11/2/2015

This weeks workout is a combination of high density strength work, high volume, and work capacity training finished up with a generous serving of core sculpting.

 

The first effort is a very complex combination of Olympic movements designed to be done as heavy as possible supplemented by an explosive plyometric movement designed to build strength, and explosive agility at the same time.

  

The second effort is a super-set format of both ascending and descending rep. Ladders of three different movements.  The goal here is to complete all movements as quickly as possible with as little rest as possible.  This is definitely as much of a mental struggle as it is physical!

  

The third effort is designed to shock and tax the muscles and cardiovascular system using an interval format of :20 seconds of work followed by :10 seconds of rest.  This forces the athlete to work on speeding up their recovery process between bouts of effort.  This effort is not designed around heavy weight but rather the principle of “time under tension”.

  

The last effort is a core burner,  plain and simple. It has an exercise to blast every group of muscles in the trunk by forcing the athlete to perform all 4 different types of core movement.  (Spinal flexion,  spinal extension, spinal rotation, and an isometric hold)

  

Pete Wilson