"DELE BALL"

Objective: Power Endurance

Warm up: 4x Medicine Ball Complex

Training:

(1) 5-4-3-2-1
Row x 100m
Sandbag getups each shoulder
- first round: Row 500m, 5x sandbag getups, etc.

(2) 5 Rounds
40m Rope Pull of 65# sandbag
10x Weighted situps @ 35#
10x Dips

*****

"BISQUICK"

Objective: Strength/Power Endurance

Warm up: 20x Deadlift @ 95#
10x GHD situps
20x Swings @ 53#
10x GHD situps
20x Goblet Squat @ 53#
10x GHD situps

Training:

(1) 5 Rounds
5x Front Squat @ 135# with mini-bands
10x Ring Push ups

(2) 5 Rounds
10x Romanian Deadlifts @135#
10x Corkscrew @ 45#

(3) 3x10 Glute Ham Raise

(4) Run 60 min., 75% MHR

Then.... change to Rock Gym

Warm up: 10x "Frenchies"

Workout:

(1) 3 Rounds
Every minute on the minute do one "power" boulder
problem for 7 minutes (21x problems total)
Rest 3 min between Rounds

(2) 10 Rounds
1x lap on the auto belay every 125 seconds, 20 hand
movements each lap (200 hand movements total,
2:1 work to rest interval - each lap takes 1:35)

Comments:

Me and my athletes get little dings and injuries training. It's inevitable at the intensity we train. Whether to stop altogether and heal, train around the injury, or lighten the load and train through it have more to deal with the individual than the actual injury.

Dan John writes that he expects his athletes to work out when they "hurt" but not if they are "injured." The difference? "Hurt" - is when working out hurts the injury, but it won't make it any worse. "Injured" - is when working out will make it worse.

Dan is dealing with high school kids. I'm dealing with many successful professional and athletes at my gym. Across the board, the more gifted the athlete, the more "fragile" he or she is. To a person, my best raw athletes are more afraid about getting hurt, and more sensitive to dings and bruises than those like me who can barely walk and chew gum at the same time.

I've surmised at the reason for this and would guess it's because these athletes are more in tune with their bodies than the rest of us are. If they stick with it, over time these athletes become more durable - first because they get used to the training and the intensity, and second, because the training and the intensity makes them more durable.

I have noted that there is a sentiment in our society to treat small dings like they are big problems, and run to the doctor when most the time you can work through it.

On the other end of the spectrum I have one or two great athletes who are simply damn stubborn, and hate to be set apart and given another workout or lighter weight to rest an injury. I have to really watch these athletes close - and make sure they don't overdo it.

I generally train through my own injuries and sometimes I suffer for it.

As I've written before, training around an injury can be a blessing, and correct imbalances.

But every once in a while I'll get a relatively new athlete who suffers a ding, and never returns. This can be a blessing too, I've found, because these type of people would never make it through many hard workouts anyway before they quit.

With my mountain athletes, I'll argue that out there on the rock, they wouldn't the choice to quit or rest the injury - the environment dictates that they suck it up, and fight through. Sometimes this works, and sometimes this doesn't.

Comments? - Rob Shaul

Sue versus the rower.

Christian hitting it hard after a winter south.

John

Chris suffering ....

Kate races through Curtis P's Monday night.