PRoximal strength news and notes for week of 5.23.21

It’s not just raining alot , but it’s raining men!

Are you summer body ready?

Are you summer body ready? Is your training getting a little stale? Too much heavy weight in your regimen? This is a good time to check us out. We focus on different aerobic capacities every week and just in time for the hot weather. Don’t get stuck in that sweaty gym with sweaty and stinky guys. Come join us out back on Monday and Thursday nights at 5:30 pm.

Workouts for the Week of 5.23.2021

This is week 7 of 12 Week Cycle.

This week we will be focusing on Lactate Threshold and V02 programming.

Monday 5.24.2021 @5:30 pm

bridge work

Jog from start line to bridge. Recover, then

12x 1 bridge repeat; rest :60 b/t repeats.

Over and Back =1 bridge repeat.

Your effort will be an attempt to maintain as fast as possible interval time for each bridge repeat.

rX+ with any form of weight vest.

Walk back to start line for recovery portion of the workout.

Workout Detail:

This will be a little different from our normal bridge repeats. This sequence will be attempting a over and back scenario in a timed effort. You will get limited rest, so be sure to get good breathing in after your interval. Focus on deep breaths and hands over head.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Hit your fast paces up the bridge, you can get some recovery on the downward portion of bridge. You will hit a wall at some point on the middle portion of the workout, keep moving and maintain a doable pace.

Score:

Total Time. Record your slowest and fastest times in comments section.

Thursday 5.27.21 @5:30 pm

molasses

4 SETS:

300m run, 200m jog, 200m run, 100m walk, 400m run (1200 Meters)

Rest 2:00 between each set.

Run Course: Run to 300m turnaround and back; 200m turnaround and back; walk to 50m turnaround and back; run to 400m turnaround and back. That’s one set. Rest 2:00. Repeat this run course three more times.

Workout Detail:

The 200m jog should be a recovery pace.  This will incorporate various paces and recovery jogs.

Your 300m, 200m, and 400m run intervals must have the same pace. Your goal is to train by maintaining <:30 seconds per 100m ran.

Aerobic Capacity:

V02 Max

Workout Hints/Pitfalls:

Hit your pace goals each round. Fight to find the consistent pace and stick with it,. Treat the recovery jog as such. There is no reason to sprint the 200 recovery to stay ahead of your buddy.

Score:

Total Time.

proximal strength endurance news and notes week of 5.16.21

Congratulations to Allison and Marcus!

Marcus and Allison

Congratulations to former endurance coach Allison Yokeley (Muller) for her marriage to Marcus this past weekend. The bride and groom were on point and looked great. To many years of wedded bliss.

Workouts for the Week of 5.16.21

This is week 6 of 12 Week Cycle.

This week we will focus on Speed and Aerobic Threshold capacities.

Monday 5.17.21 @5:30 pm

cale salad 

1000 m Run Outside (Rain Inside Assault Runner)

50 Burpee to Bar (Use bar that has at least 6 inches of distance from top of hand to the bar.)

1000/800 m Ski

75/65 Calories Assault Bike

1000 m Run Outside (Rain Inside Assault Runner)

Workout Detail

This is a aerobic threshold. Hold a moderate pace and continuous pace. This workout is designed to push various capacities of endurance training. Keep pushing through the reps and meters.

Aerobic Capacity

Aerobic Threshold

Workout Hints/Pitfalls

The pitfalls will be the long continuous runs and burpee pull ups will hold you to a certain standard. The burpees will hold you to a certain standard.

Total Score:

Total Time.

Thursday 5.20.21 @5:30 pm

countdown

600 m run Easy Jog/Walk. Do pattern of slow jogs and walks during this interval.

Rest 3:00

500 m run Fast Pace or faster than Mile PR Pace.

Rest 2:00

400 m run Fast pace or faster than Mile PR Pace.

Rest :90

300 m Run Fast pace or faster than Mile PR pace.

Rest :60

200 m Run Fast pace or faster than Mile PR pace.

200 m Walk.

100 m Sprint or as Fast as You can Maintain.

Done.

After the interval work, perform 5 minute recovery bike or assault runner jog/walk.

Workout Detail

The interval work is designed to be fast with some shorter rest intervals. The goal is to maintain fast paces on each run. Use the goal of <:30 seconds per 100 m for each interval. The 600 m run to start will be at a easy pace or jog/walk. Then into the fast paces.

Aerobic Capacity

Speed Endurance.

Workout Hints/Pitfalls

Get your rest. Deep breathing and recovery will be key to push each interval. This will go quick and fast so be prepared to hit each interval with intention and purpose.

Score:

Total Time including the 600 m easy jog.

Proximal strength endurance news and notes 5.9.2021

Happy Mothers Day!

We would like to honor all of those hard working moms this week.

Be sure to tell your mom you love her and appreciate all she has done for you.

Workouts for the Week of 5.9.21

This is week 5 of 12 Week Cycle.

We will focus on V02 and Lactate Threshold.

Monday 5.10.21 @5:30 pm

sparkler 

1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

6 x 100m w/ 100m walk between reps

Workout Detail:

Manage your rest well; be prepared to meet your pace for each interval. This is designed to hit some intense short intervals with varying rest times including recovery walks.

Aerobic Capacity:

V02 Max

Workout Hints/Pitfalls:

Don’t over do your recovery walks. It’s not a race. Use the walks for true recovery. The intervals will get shorter but the same distance. after each 400m interval.

Total Score:

Score for Total Time.

Thursday 5.13.21@5:30 pm

time bandit

Thirty Three Minute Running Clock:

5x 5:00 minute rounds.

You will have a 2:00 rest period after each five minute round.

One round will consist of the following sequence.

Run 2:00 minutes for distance.

Rest :30 seconds.

Run back to start line within the time cap. You will have 2:30 to get back to start line. If you reach the distance on the return run before the time cap, then you get extra rest 🙂

Workout Detail:

This is designed to be a lactate push with limited rest in between timed intervals and rounds.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Focus on the time constraints and not necessarily the distance covered. The goal is to match or beat your distance each round.

Total Score:

You will score the estimated amount of meters ran for all five rounds. Score each round for estimated total meters.

Proximal strength news and notes for the week of 5.2.2021

We had some our athletes competing at the Warrior Princess Half Marathon, April 25, 2021

Warrior Princess Half Marathon!

We recently had some of our athletes represent our community at the Warrior Princess Half Marathon. Shout out to all participants. Natosha won her age group and Debbie Gaddis completed her first half marathon. Congrats to all.

Endurance Workouts for Week of 5.2.2021

Week 4 of 12 Week Cycle.

This we will be focusing on a Lactate Threshold workout and some strength work on Thursday.

Monday 5.3.2021 @5:30 pm

Short Interval

Tosh 

This is a benchmark workout.

Three Rounds:

  • 200 meter Run
  • Rest (same time as previous run)
  • 400 meter Run
  • Rest (same time as previous run)
  • 600 meter Run

Workout Detail:

This is a 1:1 work:rest ratio. This is good test of rest and work. Your rest is the amount of time you run each interval.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Just run within your pace and get your rest. The toughest portion will be the 200 to 400 meter intervals.

Score:

Total Time

Thursday 5.6.2021

400 meter time trial/Running Strength Training 

Warm Up Drills

400 meter Time Trial. This will be an all out effort.

Then,

Three Rounds

12 Right Leg Weighted Step Ups

10 Planked shoulder taps (hands on bench /box as needed to maintain plank position for all 10 taps)

12 Left Leg Weighted Step Ups

10 Planked Ring Rows (walk feet back to maintain plank position for all 10 reps)

Two Rounds

15 Single Leg Calf Raises on both sides.

20 Alternating Single Leg V Ups (scale alternating single leg raises)