BUILDING AEROBIC CAPACITY!
AEROBIC CAPACITY EXPLAINED…
As Athletes, we all know and understand the concept of ‘constantly varied’, and have come to embrace it in our daily training. We understand that in fitness we specialize in not specializing…and we aspire to become well-rounded and conditioned athletes by way of this philosophy.
We program in the following realms throughout the year to develop our athletes in varying capacities to develop that engine.
WORKOUTS FOR THE WEEK OF 1.10.21
Monday 1.11.21 @5:30 pm
Run for 2:00 minutes, rest :60 seconds.
You will continue this pattern until each athlete completes 5000 meters.
This is a steady workout with the pace to be determined by each athlete. Just get through the meters and focus on each two minute interval and your rest time.
The beginning of the workout you will be able to accumulate the meters, but as you go along, try to maintain a pace and meet or beat your distance each 2:00 minute interval.
Total Time to complete the meters to include the rest time.
Thursday 1.14.21 @5:30 pm
eat my lunge
400 meter run Assault Runner (Fast or Mile PR Pace)
If your Mile time is <8:00 minutes then focus on hitting below 2:00 If you Mile time is >8:00 minutes then focus on anything below 3:00 minutes for the 400 meter interval.
*15 meter OH 1 Arm Alternating Lunge (40/25)
200 meter outside run (Moderate to Fast Pace)
200 meter Goal pace is under :60 seconds.
15 meter OH 1 Arm Alternating Lunge (40/25)
*The lunges will be staged and the distance is the equivalent of lunging rig to rig. Scale weight if necessary. If your unable to OH lunge, then you will do a front rack lunge with dumbbell or medball.
The focus is to hit your Mile PR pace on each 400 meter run.
Speed and Strength. The runs will serve as the speed capacity. The lunges will serve as the strength capacity.
Hit your run paces and focus on unbroken lunges. This will start to grind on the legs, but develop your mental strength and keep moving.
Total Time to complete all four rounds.