Ok…here we are in week 3 of month 2 in the Agility Block. This month is a 5-weeker. We’re going to increase workload slightly this week. We’ll be doing that by manipulating intensity, volume, and density in some familiar sessions.
We will be employing the workouts and flexible format we used last week, but you’ll notice that the workouts have those changeups mentioned above. You’ll see suggestions for heavier resistance, a few more sets and reps, and slightly decreased rest periods. We’re still approaching this with agility as a focus so you don’t have to grind it…just add some spice where you are craving it and coast through the rest of it.
Week of 2025-01-13 (week 3 of month 2: Agility Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT, SB = SANDBAG, OHP = OVERHEAD PRESS
Workout A Breakdown: You are absolutely going to LOVE this one. If you don’t have access to a stairmaster you can simply use a stairway or a low box and just step up and down on it. Delightful way to warm up. Hand held support is recommended if you feel you need it.
The lift, jump, and lift sequence has you doing 2 reps of a lift, 4 box jumps (you pick the height), and then 8 reps of the same lift. Use what you consider moderate weight and full range of motion and rest a complete minute between combos. Select the number of rounds that scratch your training itch. The GOBLET SQUAT can use a KB or DB and a ramp or board under heels if you so desire. The ALTERNATING REVERSE (backward stepping) LUNGE can be loaded with DB’s at side, KB’s at shoulder (rack position) or SB in front or back. The ALTERNATING BENCH PARTIAL PISTOL SQUAT is squatting up and down from a sitting position using only one leg at a time with the other leg held out in front. Hold a medicine ball at chest height for this baby. Obviously, all the jumps are done just using your bodyweight, and it’s your choice whether you step back off of the box or jump and stick the landing.
As if this wasn’t enough gravitational defiance, finish out by doing a few rounds of riding for an easy 2 minutes on the bike, then dismounting and repping 20 air squats (full range, breaks OK).
A bit of cool exposure in the tub or shower is placed here to curb inflammation and allow you to be able to repeat this workout multiple times in the week if you choose that option. You could also just hit a few naked snow angels (both sides). Probably best to do that after sundown.
Workout B Breakdown: Start out tracing a giant clock (both directions) with your medicine ball using a very athletic stance. Use your legs to give some umph to the push press with that sandbag. Any TRX-like rig works for the row or a bar on a rack is great if you’ve got one. Swings can be any variant you like but keep knees soft and don’t slam them into hyperextension (not that you would just sayin’). Hang from your overhead bar (or use wings or astronaut chair at gym if you want) and do a bent leg raise. Back extensions can be on a Roman Chair or over a stability ball with your feet jammed against the wall.
In the Giant Set, you do all 4 exercises at 10 reps without a break, then take a 90 second rest before going again. Pushups can use any hand placement and knees are fine. Pullups can use any assist (band, legs on bench, machine, etc.). Incline press is any angle, DB or BB. Deadlift is any bar or bell. Loads on the last two exercises are moderate or about 10RM. You want to work hard but not be tempted to strain or use awkward technique.
The row and ski combo is devilish. Use an 8/10 RPE (80% of max effort) and bag a minute on the rower, then a minute on the ski erg, then rest for 1 minute. Pick your number of rounds. If you don’t have those machines available, just rig it with an elastic tube with handles. For rows, use a low anchor and perform in standing using a partial squat/row technique. For the double poling, use a high anchor and really get the arms and abs into it.
Finish with a sauna, steam, hot tub, hot bath, or hot shower and do a little range of motion and self massage work where you need it.
Workout C Breakdown: Same as last week. This is recovery so we are not bumping it up like A and B. This session needs almost no explanation. But here are a few quick pointers. You can use any mode of aerobic exercise and it can even be different between the warmup and main segments. As long as you are not congested, try the nasal inhalation during your Z2 work. This guarantees that you won’t let your HR creep up too high. With the static stretching, just do your favorites (everyone is different here in what works best for their unique body) and hold them as short or long as you like. Box breathing is on a 6-count (not full seconds) and that is in-hold-out-pause. Very meditative.
The highlighted adjustments (tweaks) to the sessions won’t look like much but they really enhance the training stimulus. Since this month is a 5-weeker, we’re snagging the opportunity to upregulate on some familiar items. Then we’ll explore some new mojo in a long deload as we cruise through the rest of the month. Cheers!