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).

Saturday 12-25-10

Happy Holidays Everyone. Just in case you needed the stress relief here is one you can do without the gym (since they are all closed anyways). The countdown to 2011 begins!


Skill Practice:
Rest Day


Strength & Conditioning:
4 Rounds of...
50 Squats
25 Pike Situps
Run 400 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
1 minute ON, 30 seconds OFF
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1 comment:

  1. Greg TaylorDecember 26, 2010 at 1:50 PM

    took xmas day off to eat! Did this one on Sunday.....gotta get rid of all that prime rib! (but it sure was goooooood!) Merry Christmas!

    ReplyDelete

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