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"HOUR OF POWER"
Obj: Power Endurance, Endurance, Sufferfest
Training: 4 Rounds
Row 15 minutes under 2:15/500m
2 Minute Rest
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"HOBACK RANCHES"
Objective: Power, Power Endurance
Warm up: Row 250m
Training:
(1) 5 Rounds
5x Band Front Squats @ 135#
10x Hippity Hops (hop back and forth across bench)
(2) 5 Rounds
5x Jumping Squats @ 115#
10x Elevated Push ups
(3) Run 1.5 hours, Start with 1,400 foot climb
Comments:
"Hour of Power" comes from Exum Guide and Marmot Athlete Christian Santelices who describes it below:
"At Cal this was one of the most dreaded workouts. It was broken up into fifteen minute blocks to prevent mental
breakdown. You had to row for a full fifteen minutes keeping it under 2:15/500m and then get a two minute break to get off
and stretch. All in all the workout takes an hour and six minutes. These workouts were always conducted in the "Erg Lab,"
a dark, dusty cave-like room underneath the bleachers at the track stadium on campus. The heavyweight coach at Cal occasionally
prescribed two or even three Hours of Power consecutively. Thankfully, our lightweight coach believed in more cross-training
(i.e. running), so we never had to do a double."
Christian rowed nearly 15,000 meters during his "hour of power." Meanwhile, I was hiding in the corner ... knowing
I was going to have to try this sometime soon. Ouch!
Connie trained yesterday, with much improved deadlifting form. She reported that she had been up late at night watching
deadlifting instruction videos on the internet. Isn't that great?!!!
More importantly, Connie demonstrates how the individual is ultimately responsible for his or her own fitness. This idea
is drilled home by Mark Twight and Gym Jones.
No coach, website, program, book, magazine article or guru can do as good a job as you can in designing the training program
which is best for you.
Taking responsibility for your own fitness is the first step from being a fitness child to a fitness adult. And it's not
easy. There is no magic bullet, one place for answers, one agreed-on way to do things, etc. What works for my athletes may
not work for you. What works for most of my athletes doesn't work for others. What works for me, sometimes doesn't work for
my athletes.
Everything in life begins with health. Being fit enriches living, keeps you young, opens opportunities, makes life exciting.
Get after it.
- Rob Shaul
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| Christian near the end..... |
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| .... his erg. |
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