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).

Tuesday 2-8-11

Skill Practice:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Strength & Conditioning:
4 Rounds of...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Push Press (men 85 lbs, women 55 lbs)


Endurance:
Rest Day
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Monday 2-7-11

Skill Practice:
Rest Day


Strength & Conditioning:
5 Rounds of...
12 SDHP (men 75 lbs, women 50 lbs)
21 Box Jumps
21 Hanging Knee Raises
12 Thrusters (men 75 lb, women 50 lbs)


Endurance;
Pick a mode - Swim, Bike, Run, Row
3 min ON, 3 min OFF
3 min ON, 2 min OFF
3 min ON, 1 min OFF
3 min ON.
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Sunday 2-6-11


Rest Day
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Saturday 2-5-11

Skill Practice:
Back Squats
7,7,5,5,3,3 (try to increase the weight each set)


Strength & Conditioning:
21-15-9
Thrusters (men 80 lbs, women 55 lbs)
Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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Friday 2-4-11

Skill Practice:
Deadlifts
7 x 5 reps (try to keep the weights the same for all seven sets of five)
Pushups
3 x max reps (2 min rest)


Strength & Conditioning:
4 Round of...
Row 500 meters
25 Swings (men 50 lbs, women 30 lbs)
12 Burpees


Endurance:
Rest Day
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Thursday 2-3-11

Skill Practice:
Rest Day


Strength & Conditioning:
21-18-15-12-9
SDHP (men 75 lbs, women 50 lbs)
Dips
Long Jumps


Endurance:
Pick a mode -
Swim 3 x 300 meters (3 min rest)
Bike 4 x 2 mile (2 minute rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 700 meters (2 min rest)
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Wednesday 2-2-11

Skill Practice:
Push Press
5 x 5 reps (keep the weight the same for all five sets)
GHD Situps
3 x 20 reps (perform each set unbroken)


Strength & Conditioning:
Rest Day


Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 3000 meters
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