Tag: strength

May 15, 2018 – Strength/Swim

May 15, 2018 – Strength/Swim

Strength

Prep

3 rounds for quality:
10 birddogs (each side)
40 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 4242

Strength

Back Squat 5,5,4,4,3

Squat @ 32×1 – Decreasing the reps this week so you can increase the weight slightly from last week – target increasing by 5-10 lbs for each set. REMEMBER TEMPO 3 seconds down, 2 in the hole, explode up.

Bulletproof

4 Rounds:
8 Glute Bridge DB press
rest 60s
10 Bent over dumbell rows (2 seconds down, 2 hold at the top, 1 arm at a time)
rest 60s

Bulletproof 2

4 Sets for consistent effort

45sec Wtd Wall Sit (hold KB’s in front rack position)
45sec Wtd Plank (elbow plank with plate on your back)
5-10 pullups
20 walking lunges light weight
rest as needed, but no longer than you need to keep a consistent effort_)

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Swim

Today we will spend some time at race pace, but we arent putting in too hard of work due to race day!

Warm up:

Swim 200 yards EASY! – Mix up your strokes

Skills/Drills:

Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Swim, 4×25 yards – build from slow to fast for each 25.

Main set:

Swim, race pace 3 x 100  with 15-20s rest between 100’s – we want this to be at race pace, with little rest between 100s.

Swim, easy effort – 2×200 yards, 20-30 seconds recovery between 100s

Swim, fast – 2-4×25 yards, 30 seconds between 25

Cool down:

Swim, easy effort – 100 yards

 

Notes:

Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
Fist drill: Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.
May 12, 2018 – GNT Strength/Bike

May 12, 2018 – GNT Strength/Bike

Prioritize strength today if you can, but try to get an easy spin in as well. Since we are in Peak week we are going to cut back a bit of volume for the racers. (i will specify what to skip) If you are not racing GNT feel free to do the whole workout.

Warmup

5-10 minutes bike/row/easy jog then:

4 Sets – Control, focus, isolation!

From the bottom of a lunge (half kneeling) – 8 dumbell press/.arm
rest 15sec
10 glute bridges + 20 second glute bridge hold (big butt sqeeze!)
rest 15sec
30 sec SidePlank
rest 30sec

Strength

***RACERS SKIP THIS***

4 sets:
Deadlift x 5 reps

ADD 5-15lbs to each set from last week. Pause for 2 seconds at the knee and lower for 3 seconds. has heavy as perfect form and tempo will allow (these are working sets so warmups with lighter weights dont count)

Bulletproof

4 sets:
Bulgarian split squat x 8 reps (2 seconds down, control up) – add weight from last week
rest 45 seconds
Pullups x 6 reps (@3112 – 3 seconds down, 1 in bottom, 1 up, 2 second hold at top) – add weight if tempo is too easy
Rest 45 seconds

Extra Credit

15min mobility focus – today get your thoracic spine and you hips with a roller/lacrosse ball

Bike

Recovery spin today if you need it – if you can get outside on an easy bike or hike go for it.

10 minute warmup
4 sets of 9 minutes (5 minutes easy, 4 minutes at race pace)
5 minute cooldown

Practice transitions from bike to run shoes, putting on your race bib etc..

May 8, 2018 – Strength/Swim

May 8, 2018 – Strength/Swim

Strength

Prep

After 5 minutes jogging/rowing/etc, move steady for 10 minutes doing the following:

20 Mountain Climbers
5 Seated Box Jumps
12 Sit Ups
8 GHD Hip Extensions (or do these single leg from all fours on the ground – quadruped hip extension)

Strength

Back Squat 6,6,5,5,4

Squat @ 32×1 – Decreasing the reps this week so you can increase the weight slightly from last week – target 5-10 lbs for each set. REMEMBER TEMPO 3 seconds down, 2 in the hole, explode up.

Bulletproof

4 Rounds:
8 Box Step ups
rest 60s
30 second L-sit/Tuck Sit
rest 60s

Stepups: 8 each leg, consecutive. @2111 i want you to use Kettlebells on your shoulders, if you dont have them use dumbells or a barbell if you are out of all of those – CAREFUL and dont trip!
Tuck sit – accumulate if you need but no more than 3 sets with quick rest

Bulletproof 2

3 Rounds:
5 pullups @ 3112
rest 60 seconds
8 SA KB Press, alternating @ 2112
rest 60 seconds

Pullups – maintain STRICT tempo! Use a band if needed
Press – alternate arms, but make sure you hold that lockout at top for 2 seconds

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Swim

Today’s workout is a mix of longer efforts close to race pace and some short, fast work to vary the speed.

Warm up:

Swim 200 yards EASY! – Mix up your strokes

Skills/Drills:

Kick, easy effort – 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Swim, 4×25 yards – build from slow to fast for each 25.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 2×200 yards, 30-40 seconds recovery between 200s

Swim, moderate effort – 4×100 yards, 20-30 seconds recovery between 100s

Swim, fast – 4×25 yards, 30 seconds between 25

Cool down:

Swim, easy effort – 100 yards

 

Notes:

Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
Fist drill: Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.
May 1, 2018 – Strength/Swim

May 1, 2018 – Strength/Swim

Strength

AK ATHLETES! first off we wanted to let you know that we will start incorporating a lot more tempo into the daily programming. this will build tons of strength and motor control. for each movement we will prescribe 4 numbers. each number stands for the pace that you perform a portion of the movement. The numbers are ordered down, bottom, up, top i.e. back squat @ 31×1 this means 3 seconds down, 1 second at the bottom, explode up, 1 second at the top or pushup @ 2111 this means 2 seconds down, 1 second in the bottom, 1 second up, 1 second at the top

For everyone doing gold nugget we are going to prioritize swim today today and strength on Saturday. For everyone else, go full tilt today, lets kick this new strength cycle off strong!

Warmup

Focus on controlled movement and getting your muscles warm, you can opt to do some aerobic work to get your core temperature up if you would like (i.e. 10 minute on the rower)

3-4 rounds
10 bird dogs each side slow and controlled
30 second side plank each side
14-20 walking lunges slow and controlled

Strength

Back Squat x 7, 7, 6, 6, 5, 5

Build weight throughout but maintain a STRICT tempo of 3 seconds down, 2 second hold in the bottom, explode up and 1 second at the top. record your weight we will build on this next week.

We will write this tempo like this: Back squat x 7,7,6,6,5,5 @ 32×1

Bulletproofing

Perform these with 45-60 seconds rest between movements. If you are feeling fresh, go 4 rounds. If beat up from yesterday do 3.

6-8 Lunges slow and controlled @2111
8-10 Pushups @2111 try to get all the reps, so use assistance or perform the 2 seconds down from your feet and go up from your knees
8-10 Ring Rows – @2112 – longer hold at he top, adjust your body angle as needed.
60 seconds Plank – add weight if this is easy.

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Swim

As we get closer to race day, we’re going to get more specific with our training. Today we’ll throw in some longer sets to see how it feels to swim distances similar to what we’ll swim for the race.

Warm up:

Swim 200 yards EASY! – Mix up your strokes

Skills/Drills:

Kick, easy effort – 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 1×300 yards, 60 seconds recovery after set

Swim, moderate effort – 2×200 yards, 30 seconds recovery between 200s

Swim, moderate effort – 2×100 yards, 20 seconds recovery between 100s

Swim, moderate effort – 2×50 yards, 15 seconds between 50s

Cool down:

Swim, easy effort – 100 yards

 

Notes:

Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
Fist drill: Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.
April 24, 2018 – GNT Swim/Strength

April 24, 2018 – GNT Swim/Strength

Strength

The past 3 weeks he hit a back squat cycle – this week is a deload week so we can recover and stay strong all year. Today we have a few circuits that will allow us to get some bulletproofing

Warmup:
3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.

Jog/Bike 90sec @ moderate pace
30 second Hollow hold
16 Alternating Single Leg RDL – focus on balance

4 sets for quality:
10 goblet squats, moderate to light weight – 2 seconds down, 2 seconds in the bottom
30 second side plank each side
5-8 pushups @ 2 seconds down, 1 second hold in bottom, 1 second up, 1 second hold at

3 sets for quality
10 single arm dumbell row, light with 2 second hold at top
10-30 seconds tuck sit
10 slow and controlled glute bridges

Swim

Warm up:

Swim 200 yards EASY! – Mix up your strokes

Skills/Drills:

Kick, easy effort – 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Swim, Pull with buoy – 2×50 yards. Focus on getting length per stroke.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 2×25 yards, 10 seconds recovery between 25s

Swim, moderate effort – 2×50 yards, 15 seconds recovery between 50s

Swim, moderate effort – 2×75 yards, 25 seconds recovery between 75s

Swim, moderate effort – 3×100 yards, 30 seconds recovery between 100s

Swim, Fast effort – 4×50 yards, 25 seconds recovery between 50s

Swim, All out speed! – 4×25 yards. 45 seconds recovery between 25s.

 

Cool down:

Swim, easy effort – 100 yards

 

Notes:

Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
Fist drill: Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Strength

Warmup: 10 minutes row, run, bike

Prep: