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).
Friday 9-3-10
Skill Practice: 3 x 20 GHD Situps (rest long enough to get all twenty straight, unbroken) 3 x 15 Hip Extensions.
Strength & Conditioning: Rest Day
Endurance: Pick one Tempo 80% Swim 600 meters Bike 15 miles Run 5 miles Row 2500 meters
Did this on Saturday....wasnt' here yesterday and nuttin posted today! So only 15sec breaks in the GHD and 10sec breaks in the hip extensions...then the 2500 was about 13mins....kinda slow but kinda tired today! Have a great weekend!
Well truck is dead, not sure how it will affect my schedule this week. I will have to keep you posted. You will have these for now. Keep working. See you soon.
Did this on Saturday....wasnt' here yesterday and nuttin posted today! So only 15sec breaks in the GHD and 10sec breaks in the hip extensions...then the 2500 was about 13mins....kinda slow but kinda tired today! Have a great weekend!
ReplyDeleteWell truck is dead, not sure how it will affect my schedule this week. I will have to keep you posted. You will have these for now. Keep working. See you soon.
ReplyDeleteHey what's wrong with the truck?
ReplyDelete