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 3-19-11

Skill Practice:
Rest Day


Strength & Conditioning:
"Crippler"
5 Rounds of...
15 Back Squats (men 95 lbs, women 65 lbs)
Run 400 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minutes ON, 30 seconds OFF
Max Distance.
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3 comments:

  1. karliMarch 19, 2011 at 9:28 AM

    Per Gifford: 15 back squats per round

    ReplyDelete
  2. Greg TaylorMarch 19, 2011 at 1:34 PM

    Thanks! Actually decided to do the 55555 front squats and 3d20 GHD from the other day...then the 10 rounds of 1min on 30secs off of rowing.....
    Did the squats at 95-100-105-110-115-120 then pulled a total of 2678...whew....didn't want to overdo it today...have a baseball double header tomorrow and supposed to pitch....have a great weekend!

    ReplyDelete
  3. Gifford KiraMarch 20, 2011 at 1:03 PM

    Thanks Karli. I will update it now. Good luck pitching Greg. Solid numbers. Especially the row!

    ReplyDelete

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