Workout of the Week Dec. 10th
Whenever we have a stamina workout up on the board at the gym, athletes tend to groan and complain that they want to focus on strength. My reply is, “in order to be strong, you have to have stamina, especially in the mountains.”
Stamina requires the physical ability and strength to task a group of muscles at a high exertion for a sustained amount of time, but it also includes a mental component that is needed to get through a physically demanding situation.
My workout this week is focused on stamina- mental and physical. The warm-up includes 10 minutes of Step-ups which will get your cardio system pumping and will also set your mind up for a sustained work effort.
The main effort is 30 minutes with some rest built in. The work is supposed to be hard, about 8 or 9 rate of perceived effort on a scale of 1-10, and then athletes should use the rest to recover, catch breath, drink water and prepare for the next 5 minutes of hard work. While doing this workout, athletes should count their cumulative rounds starting at 1 with Thrusters and continuing to count through all of the movements. At the end of 5 minutes, record cumulative reps and work to meet or beat your reps for all 5 rounds.
Following the 30 minute effort, we have a 10 minute work capacity effort of 30 second swing intervals with 30 seconds of rest. Athletes will be tired after the stamina workout, but should focus on quickness and breathing during the swings to train the body to continue to work through fatigue. Equal work to rest intervals gives time to catch breath and bring heart rate down in preparation for the next set.
The workout ends with glute and hip stability work using bands.
10 mins step up
5 rounds- stations
1 min thruster
1 min box jumps (low)
1 min Scotty Bobs
1 min sit ups
1 min sled
1 min rest
30 sec swings
30 sec rest
Lateral Band walk up and back
Front band walk up and back
Backwards band walk up and back