Category: Strength

January 16, 2018 – Strength/Swim

January 16, 2018 – Strength/Swim

Strength

A: General Warmup
As you warm up cycle through a couple 20-second bouts of higher intensity

B: DB suitcase deadlift
10 reps each side – no rest between sides, 90 seconds rest between sets.

C:
3 Sets
Pullup x 10
Bulgarian Split squat x 10 each leg (with dumbells)
Standing DB press
Rest exactly 45 seconds between each movement, and sets. Whereas the deadlifts were a bit heavier I want you to back off on weight a bit for this and focus on steady movement with perfect execution. Don’t grab the tiniest weights, but don’t feel like you are straining to complete reps.

D:
3 sets
Trap 3 raise x 10 reps
rest 90 seconds – very lightweight here, full range of motion. retract your SCAPS! think of bulletproofing your shoulders, now blowing them up.


Swim

Today we want you to focus on some sighting drills. Play around with siting every 4-8 strokes. Try this during warmup and some working sets. If you don’t swim straight in open water, you will be adding a lot of distance to your race.

Warmup
200 Easy WU
4x(4×25 – alternate kick and drills – sighting and choice drill by 25)
50-100 pull

Working Sets
3×100 same endurance pace as last week (mile pace) with 15 seconds rest
3×75
3×50
3×25
100 choice stroke easy

2×100 same mile pace with 10 seconds rest
2×75
2×50
2×25
100 choice stroke easy

Advanced Swimmers Only:
1×100 all these are with shorter rest but same pace. 5 seconds rest
1×75
1×50
1×25
then
300 @ endurance pace

All Swimmers:
4-8x 25 sprint

200 cool down

January 9, 2018 – Strength/Swim

January 9, 2018 – Strength/Swim

Strength

don’t forget to log your workouts on train heroic! email noel@akathlete.com – mobile access to all workouts

General 10 minute warmup

2 sets 10 reps each, move through with purpose – light and easy
single leg deadlift
pillar to plank pushup
hang clean (barbell or light dumbbells)
shoulder press

4 sets of 3 reps each:
Power clean (heavy)
immediately into
tall box jump
rest 90 seconds

Back squat
work to a heavy but perfect 5 reps over 5-7 sets.
then take 20% off the bar and do one big set of max reps – do not fail though (stop short of failure)

Tabata Pushups
20 seconds work, 10 seconds rest – 8 rounds!

 


Swim

Warm up:

200 EASY free

200 kick/swim – Alternate kick (flutter or dolphin) and swim every 25

200 pull – Use buoy and swim paddles if available. The pull buoys will help build swim specific upper body strength.

1-2 x (4 x 75) swim/drill/swim – Alternate between catch up drill and fist drill

Main set:

4-6 x 50 – 10 seconds recovery between 50s

6-10 x 100 @ endurance pace that gives 15 seconds rest. Finish last 25 of each 100 fast.

4-6 x 50 – 10 seconds recovery between 50s

4 x 25 no breathing. Finish off with some hypoxic training by trying to swim the length of the pool holding your breath. Give yourself enough time to recover between 25s.

Cool down:

200 EASY

Total yards: 2200-3100

December 19, 2017 – Strength/Swim

December 19, 2017 – Strength/Swim

Strength

Anchor Strength Day! A few things we want to focus on for this Base 2 cycle – write down your weight and move the weight fast! We have spent the last few months working on good form and building up our bodies to handle a bit heavier loads. As we focus on increasing the power of our legs this cycle it will be important to load the bar up and focus on driving through the weight.

TEMPO – first number is seconds down, second is the bottom hold, third is seconds up (x is explode), fourth is the time at the top

Warmup:
10 minutes to get your chilly hot

Activate:
Food Chain
3 rounds:
10 reverse lunges with very lightweight overhead in right hand
10 reverse lunges with very lightweight overhead in left hand
10 pillar to plank press up
10 air squats
10 scap pullups

A: Strong Legs, Strong Body
5 reps
Squat 5 reps at 75% @20×1 (control the weight down for a quick 2 seconds, explode up!)
rest 90-120 seconds

Add 5-15lbs to last weeks weight. We are getting stronger! Write this weight down. Keep the rest as prescribed

B: Press and Pull Paradise
3 rounds:
Z-press 10 reps (moderate weight – elevate your butt if flexibility is an issue)
Rest 30 seconds
Strict Pullup 10 reps (use band assistance if needed, you MUST get 10 reps in a row)
Rest 30 seconds
Hollow rock – V up 20/10 (20 hollow rocks followed by 10 V or tuck-ups)
Rest 2 minutes


Supplemental Swim

Warm up:

200 free EASY

2-4×100 (50 kick, 50 swim)

Drills:

4-6×50 drill 25/swim 25 (drill: alternate catch up drill and close fist)

4-8×25 build slow to fast for each 25

Main set: speed pyramid.

4×25 fast, recovery = 10 secs

2-4×50 moderate pace, rec = 10 secs

2-4×75 moderate pace, rec = 15 secs

4×100 All day swim pace, rec = 15 secs

2-4×75 moderate pace, rec = 15 secs

2-4×50 moderate pace, rec = 10 secs

4×25 fast, rec = 10 secs

Cool down:

200 EASY

 

Total yards: 2000-2900