proximal strength news and notes week of 6.6.21

Hot Weather Creeping Back!

It wasn’t too long ago we were battling the cold and winter blues. The hot weather is coming and please ensure you come to class with hydration.  We also recognize that hot weather brings potential health hazards. Please ensure to let the coaches know if your feeling overheated or dizzy.  We don’t want our athletes to put themselves in any position where they might overheat.

Workouts for week of 6.6.21

Week 8 of 12 Week Cycle

Monday 6.7.21 @5:30 pm

aller again 

We will be running this entire sequence of short interval runs one time through. You will have two extended rest periods. The pacing will be within your Mile PR pace or goal is under :30 seconds per 100m pace on Assault Runner or outside. You will run to turnaround points, rest, run back to start line. If your running inside, run prescribed meters, rest runner each time during rest period.

250 meter Run; rest :30

250 meter Run; rest :30

250 meter run, rest :30

250 meter run.

Rest 3:00

200 meter run, rest :30

200 meter run, rest :30

200 meter run, rest :30

200 meter run.

Rest 3:00

250 meter run (run to 500 meter turnaround)

50 meter recovery walk (walk back to 400 meter turnaround mark)

200 meter run (run back to start line)

Rest :30

250 meter run

50 meter recovery walk

200 meter run. Done.

Workout Detail:

This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds. This will be high intensity and recruit fast twitch fibers and force them to develop endurance.

Aerobic Capacity:

Speed Endurance

Workout Hints/Pitfalls:

You will hit these intervals at a hot and heavy pace in the beginning with limited rest in between intervals. You will get an extended rest period for 3:00 on two occasions. Take advantage of this.

Score:

Total Time

Thursday 6.10.21 @5:30pm

2000 m Time Trial

We will be having a time trial to test our training and capacity after eight weeks of training.

We will run a 2000 meter time trial. Time Trials are designed to be all out efforts.

Workout Detail:

The focus is on hitting a consistent pace on your 100 meter splits. Use your paces from Monday’s workouts to help you determine a manageable pace. Your time from Monday’s workout will be a good indicator of a projected 2000 meter overall time.

Aerobic Capacity:

This will encompass all phases of your capacity.

Workout Hints/Pitfalls:

You will have a tendency to hit your first 1000 meters pretty fast. Focus on every 500 meter interval to help you with your splits. The last 1000 meters will have a slow down point, get some recovery during that phase and focus on getting your legs for the final 500.

Score:

Total Time