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"GREEN EYED BORDER COLLIE"
Objective: Power, Power Endurance, Sport Specific Power Endurance
Warm up: 3 Rounds
15x Swings @ 44# kb
10x Goblet Squats @ 44# kb
Training:
(1) 5 Rounds
Max Front Squats with @ 105# + Small Jump Stretch Band
for 15 seconds
1 Minute Rest
(2) 5 Rounds
5x Jump Squats @ 115#
8x Glute Ham Raise
(3) 45-minute steep uphill hike with 25# backpack @ 80% MHR
20-minute run downhill and cross country
****** Switch to Rock Gym
(1) 10x Bouldering problem every minute on the minute
(2) 10 Rounds
40x Hand Movements on Auto Belay carrying 25# or 15# pack
2 minute rest
- 400 hand movements total
Comments:
10 Thoughts/Opinions
1) Pull up bands are a waste of time. I've used pull up bands for newbies, and decreased the band size as athletes have
become stronger, but still cannot ween even veteran athletes off bands. From now on, we are doing negatives and kips.
2) The Push Press is one complicated exercise. Say what you want, but technique on this simple looking sucker matters
big time. It takes time and practice to get it right.
3) Weighted walking lunges are underrated. These things suck!!! Lot's of performance coaches prescribe hard-to-learn single
leg exercises like 1-leg squats and 1-leg dead lifts, but for my money, I'll take the weighted walking lunge for simplicity
and effectiveness anytime. My butt is always sore after doing these things.
4) You can't dead lift or front squat enough. I love these two classics for developing full body strength, mobility, body
awareness, and especially core strength. We dead lift and front squat once per week, every week.
5) Mental toughness and self confidence earned in the gym has great transferability to the mountain. This is probably
the most common feedback I've received from my accomplished outdoor athletes.
6) The warm up is a great tool for conditioning. Our warm ups are killer - workouts in themselves. They are designed to
prepare movement patters to be used later in the training, build strength and wind, and set a high energy level at the beginning
of each workout. If we've got an "easy" warm up - expect that day's training to be expecially hard.
7) Beware "Exercise Creep." This is what happens when we see cool-looking new exercises and begin to implement
them in their training, because they are cool looking. Unfortunately, a lot of times "cool looking" exercises are
also hard to learn, take special equipment, and after a while, force out those old boring, but proven effective standby exercises
like squats and dead lifts. Always start with the fundamentals.
8) The best thing I can do for my athletes is get them stronger. With strength comes confidence and durability.
9) There is no short cut. It simply takes time and lots of simple, hard work to develop good relative strength.
10) Athletes want to work hard. They want to be pushed.
- Rob Shaul
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| Andy fights his way toward a sub 33:35, "Girl Farts" time yesterday. |
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