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"MOOSE GROUPIES"
Objective: Strength - Complex Training
Warm up: 4x Barbell Complex (Stay Light)
Training:
(1) 4 Rounds
8x Band Front Squats
5x Box Jumps
5x Slashers each side
(2) 4 Rounds
5x Split Squat, Right Leg Forward
5x Split Jump, Right Leg Forward
10x Sit ups
5x Spit Squat, Left Leg Forward
5x Split Jump, Left Leg Forward
10x Sit ups
(3) 4 Rounds
10x Dumbbell Bench Press
5x Clapping push ups
10x GHD Situps
(4) 4 Rounds
1x Rope Climb
5x Burpees
5x Ab Wheel
*******
"SEXY IRENE"
Obj: Power Endurance
Warm up:
5 Rounds
5x Push Ups
10x Sit ups
15x Squats
Training:
(1) 10-9-8-7-6-5-4-3-2-1
Renegade Man Makers @ 25#
Knees-to-elbows
(2) 5 Rounds
20m Farmer Carry @ 2x 32kg kettlebells
15-foot rope climb, no feet
Comments:
"MOOSE GROUPIES" combines complex training with a dash of accommodating resistance. In general, complex training
is combining a low speed, maximum strength exercise and a high speed, plyometric metric in the same session. Another way is
to combine the strength and plyos in the same group of exercises - which is what we do here.
Accommodating resistance comes in with the band front squats. We know that without a band, the top quarter of a front
squat is a lot easier to complete than the bottom quarter. As the weight rises, mechanical advantages in our bodies simply
makes it easier to lift.
Accommodating resistance, in the form of big rubber bands, chains or air pressure, increases the resistance on the barbell
as it rises, helping to negate the body's mechanical advantages.
I've been doing some training with bands personally, but this was the first time I'd set my athletes on them. We went
light accordingly.
The aim with each grouping of exercises is to perform the first slow lift, then immediately go to the fast exercise. The
ab exercise in each group counts as the "rest."
Both accommodating resistance and complex training have been shown to achieve greater strength gains in athletes than
typical slow maximum effort weight training.
We avoided heavy lifting in the gym this week by design - we've lifted heavy the last couple of weeks and I wanted to
give my athletes a break. Some break - every single was seriously sore and worn down somewhat from our power endurance session
Monday, and the "Legs Hurt?" strength endurance session Wednesday.
Consequently, I had to change and massage "Moose Groupies" as I saw my athlete's dragging. This happens - both
for coaches and for athletes training themselves.
Knowing when to push through and when to pull back comes with time and body language.
And sometimes, this happens to me, there is a disconnect with what the mind needs (a challenge to overcome) and what the
body needs (a break). Finding the middle ground between these is art. If you hammer on, you're body will hurt. If you ease
all the way up, you'll feel like a sissy, and the guilt will eat you up. This is where having a coach really helps. He or
she makes the call, giving the individual cover.
To add a level of difficulty to the ab wheel, take this suggestion from Brian Harder, and throw a 15 or 25# plate on your
back. I did four sets of 10 with a 15# plate and the last set with a 25# plate. Two days later, my abs and lower back muscles
are still really tight and sore. Good Stuff.
"SEXY IRENE" was designed as a "welcome back" workout for guides Rob Hess and Mark Newcomb, and as
a second introductory workout for Brendan - also a guide. Coupling man makers with Knees-To-Elbows is one of my favorites.
Last time I suffered through this vicious combo I used 45# dumbbells and have memories of panic breathing and unknown, but
aching hip muscles. Be careful...
- Rob Shaul
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| Band front squat ... |
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| Explosive box jump. |
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| Slow split squat .... |
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| Fast split jump. |
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| Jannine works the ab wheel. |
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| Trish |
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| Brendan fights through 55 man-makers. |
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| Mark |
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| Rob |
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