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 10-18-10

Skill Practice:
Rest Day


Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
5 Pullups
10 Pushups
10 Lunges each leg
Long Jump the distance Back


Endurance:
Pick one for for time
Swim 600 meters
Bike 12 miles
Run 5k meters
Row 4k meters


"We cannot do everything at once, but we can do something at once." - Calvin Coolidge
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2 comments:

  1. Greg TaylorOctober 18, 2010 at 7:09 PM

    okay i don't know about anybody else..but the "new standard" for pushups is really sucky......got 8 rounds plus 5 pullups in #9...but the pushups were the big slowdown here...whose bright idea was that anyway? but thanks for it!

    ReplyDelete
  2. Gifford KiraOctober 18, 2010 at 9:09 PM

    Our new standard was created to ensure full range of motion. Ha. Thanks Greg. Don't worry all the workouts won't have them involved. Great work as usual.

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