Greetings Great One! We’re at the end of a month, a block, and a season. Yep, we are finishing up August, the Speed Block, and summer (for the most part). I always find myself meeting these occasions with a mix of sadness and anticipation. Moving on is like that…in all aspects of life.
But move on we shall. And splendidly. In order to get ready for the upcoming Endurance Block, and to say goodbye to the Speed Block, we’re going to be doing some workouts that have a lot of brief and moderately intense reps. Not too long or hard, but very transitional. This week you’ll be using your speed in submaximal fashion, and doing some repetitive doses per your preference.
You’re going to have 3 workouts this week, with the goal of trying to hit each one twice for a total of 6 dedicated training days. Any order is fine. Your day 7 is of course light recovery work or free choice play as is our standard.
Week of 2024-08-26 (week 5 of month 2: Speed Block) [MB = medicine ball, SB = sandbag, BW = bodyweight)
Workout A Breakdown: In this session, we begin with just a brief and casual warmup. The first set of the primary is a run for 150 meters (one straight and half a turn) on the track at a faster than jogging but still comfortable pace, then walk the remainder of the lap before going again. Set 2 lengthens the run at the same pace but jogs the rest interval, and Set 3 shortens up and goes fast but not all out with long walks between. Based on what we’ve done all summer, none of that is overly challenging. However, the finales are still fairly zesty. Remember to take plenty of rest between them and hydrate well.
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Workout B Breakdown: Nothing fancy in the warmup but just a reminder on the throws. Forward OH is an overhead throw. Forward UH is an underhand toss like the old school free throw in B-ball. Forward CP (not CPR) is a Chest Pass. Backward Overhead is the killer move. Barefoot is optional but recommended. Glide for 50 yards, running fast but controlled. Then walk 100. Choose the number of reps you like. The supersets are strong work. No rest between push presses and pushups but max reps between sets as needed. Again, pick your number. You’ve earned the right.
Workout C Breakdown: Hit the bike or elliptical (or other) for some non-pounding aerobic glory. Steady as she goes. The circuits are cool because you’re only doing 4 reps of each but you are pulsing output in bursts. Remember that not everything in fitness is a slow grind. We need to be able to move athletically. We’re not looking for the grind, this all about the focused expression of excellence. Sometimes mo ain’t bettah. Spend some dedicated time stretching your beastly bod the way you like.
An incredible week awaits you. I’m excited to jam on this myself. Ping me in Member Submissions with your questions and comments. I’m always here to support your quest for peak performance and longevity. Thanks for being a valued member of the TRIBE!