"BACARDI TOOL"

Objective: Endurance, Sport-Specific Enduranc
Warm up: Row 500m

Training:

(1) 5 Rounds
8x Romanian Dead Lifts @ 115
8x Front Squat @ 95#, with bands

(2) Run 1 Hour, 80% MHR, 180 steps per minute

*** Change mode to Rock Gym ***

Warm up:

20x Finger Extensions each hand, then ...

5 Rounds
2x "Frenchie" - 1:1 work/rest ratio
1x Frenchie =
Do a strict pull up, hold at top for 5 sec.,
drop to bottom
Do strict pull up, drop down to 90-degree arm angle,
hold for 5 sec.,
drop to bottom
Do strict pull up, drop down to 120-degree arm angle,
hold for 5 second

- drop to bottom and start over for another "rep."

Training:

(1) 5 Round Team Workout
Player 1 - 2 laps on auto belay, 40 hand
movements total
Player 2 - Flake climbing rope until P1 finished

(2) 5 Round Team Workout
Player 1 - 2 laps on auto belay, 40 hand
movements total
Player 2 - Tie rope to 25# pack, and pull pack across
floor, multiple ways, until P1 finished

Comments: My experiment with running technique, continues. I ran an hour today, metronome humming in my iPod earphones at a 90 beats-per-minute. I matched one of my feet to the beat, my other foot hit in the pause, for a 180-stride per minute turnover - which is hard to keep up.

Keeping pace with the metronome is challenging enough, remembering to lean forward, keep arm swings disciplined and short, monitor breathing, etc. kept my mind busy and the run went by quick. The stride pace and the lean make it hard to hit "heel first" with my feet - which is good. I consistently landed on the balls of my feet, and at the end of the run, my old ankles and knees felt fine.

The climbing gym session was tough. Kim, Tina and Stephen climbed with me again today, and we all could still feel the effects of Tuesday's power/strength session in our forearms.

This session was all about endurance and volume - we climbed unloaded, for 400 hand movements each - about all Stephen and I could take. Kim, and Tina, especially, weren't quite as worked which makes me wonder if women naturally have exceptional grip strength and endurance. Many of the top rock and ice climbers are women.

In the gym, my female athletes often out perform men in abdominal strength and endurance workouts, but in all the other muscles and movements, men have a far higher strength to weight ratio. Perhaps grip strength and endurance is another exception.

- Rob Shaul