I practice many different activities during the summer months and staying in shape for all of them is impossible. It’s seems that i fall into the category like a lot of Jackson athletes where i don’t excel at any one sport but i’m average at a bunch of activities. Mountain biking, trail running, rock climbing, alpine climbing, bouldering, as well as maintaining gym based fitness levels, it can be taxing on the body and the mind.
This workout is designed to be simple and effective while combining some of my favorite summer time sport specific exercises.
Warmup with ladder drills focusing and speed and quickness and if possible make the majority of the drills single leg movements to help with balance. Follow this with a light and easy pace on the rower for 5 minutes. Work on your technique during this time and maintain a conversation pace.
Keep a strong core and proper front squat technique during the next effort and immediately move to the box jumps. Only rest should be during the stretch.
Maintain the climbing technique with some easy laps on the wall and some opposing muscle pushups.
You need a strong pace and a strong mind as you test yourself on the 10min Row. It’s only 10 minutes, keep repeating this to yourself.
Core. Core. Always core, never stop working the core.
Calve work and some stretching rounds this out. You put in the gym work, now go enjoy your outside sports.
Coach Brian
Warm Up
5 min Ladder Drills with an emphasis on single leg movements
5 min Easy pace Rower (use this time to work on your technique)
6 Rounds
5x kb front squat
5x box jumps
hamstring crossover stretch
6 Rounds
8x hand release push ups
2 laps on the climbing wall
wrist stretch
Row for Distance in 10:00
4 Rounds
10x EOS each direction
10x reverse crunch
10x reverse hyper
:30 elevated plank
2 Rounds
20/10/20/10 Calve raises
Stretch
