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)

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