Congratulations Tribe Member! You are a DURABEAST! We’ve made it to the final week of the Endurance Block and this has been no small feat. We’ve built cardiorespiratory fitness, muscular fatigue resistance, and all-day durability.
Now it’s time to deload. A rather light week of training that fits in nicely with the Thanksgiving celebration. We’re looking at 3 workouts this week, done menu style. If you have the time and energy, hit each one twice. However, if this is a week filled with travel, visiting, shopping, and the like…by all means just do a few of these sessions and get some much needed recovery.
As a reminder, we don’t like to stack up many totally OFF days during the year. Short walks, light mobility sessions, and hot/cold exposures are great during an easy week. Also, remember to travel with your band or tubing. Takes up almost no space in luggage with no weight penalty but gives you some great resistance training options in a pinch.
Week of 2024-11-25 (week 4 of month 3: Endurance Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT
Workout A Breakdown: This session is our most portable of the week. Works great around T-day and it’s perfect for a family or group outing. If you have trekking poles available, go ahead and use them. This increases the full-body conditioning effect and makes walking even more joint friendly. Have your band or tubing ready and cruise through those basic maintenance patterns.
Workout B Breakdown: Start out with some stationary bike warmup, riding easily in Zones 1-2 (out of 5). These are your recovery/endurance gears. Easy to pass the talk test. For the descending rep ladders, choose a set weight for each exercise, keeping it moderate per your judgment. The thruster is a full front squat with overhead press finish. Kettlebell swings can be any style you like. Dumbbell push presses use a slight leg impulses to power the motion. Use that feet-anchored, partial technique for the situps. Gobsquats are standard but consider a ramp or board under heels for full range of motion. Hang cleans begin with the bells hanging against your thighs (not the floor). As is our usual way, use your pet faves to stretch out at the end.
Workout C Breakdown: There’s a fair amount of carrying here to get warmed up. Then we move into our GITTERS, which are “git yer reps” accumulations using rest-pause technique. Pick a resistance level that is a 12-15 RM (you can do that many reps without a break), bang out some reps…pause in the exercise position (don’t put weight down or leave station), and keep hammering til you get it done. Not easy but super effective. Rest all you want between the exercises and expect a little soreness. Finish out with some easy aerobic training of your liking, preferably low impact.
It’s been an absolutely fabulous Endurance Block. We used a lot of training methods to improve this capacity in our bodies. Next up we’ll be jumping into the Agility Block. There will be high-variety, relatively brief workouts that really tune movement competency. But let’s get through this week first before we get into the nitty gritty. Happy Thanksgiving!