How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Monday 8-30-10

Skill Practice:
Deadlifts
5 sets of 5 reps (5 x 5)
*Pick one weight and try to maintain it for all 5 sets.


Strength & Conditioning:
Rest Day


Endurance:
Pick one mode
Swim 500 meters Time Trial (wear a t-shirt for added resistance)
Bike 2 miles up hill Time Trial (stay in the saddle and above 60 rpm)
Run 1 mile uphill Time Trial (incline between 6-10%)
Row 1500 meter Time Trial (level 10)
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1 comment:

  1. Greg TaylorAugust 30, 2010 at 1:41 PM

    TT at level 10? I thought we had to do ALL rowing at level 10? We have a choice? I choose lower...(just kidding).... TT was 5:59......then DL was 1 round at 135 and the other 4 at 155! Sure wish this working out stuff was easier!

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