Hi Folks,
We should have good weather, i.e., no rain on Saturday morning for the workout
Balancing endurance and strength. I focus on the strength weight resistance training on M-W-Sat and endurance on TuThFriSunday. This month include a very short strength session if you are getting in two days per week you add your third day with Swings, Clean & Presses, Goblet Squats, Deadlifts and even one session of Turkish Get-Ups. I’d put the emphasis on “complex exercises” which refers to weight training exercises that hit multiple muscle exercises over those that isolate muscles.
This week: KB Clean & Presses. 3-4 sets X4 – 6 reps of Right/Left Clean & Press that recruits many muscle groups..
This simple routine is a “stand-alone” exercise that recruits most all the muscle groups.
Kettlebell Swings during December: Instead of the daily Xmas Kettlebell Challenge we did last year; we can have you add two more days per week with swings. For example, if you are doing our strength workouts on Wednesdays and Saturdays, add Mondays and Thursdays. Keep it conservative with 30 (10-12-15 reps) with a moderate weight to acclimate your body to days of extra swings. The Wednesday group does 5 x 12 Swings OTM ( On The Minute) prior to the Circuit and have gradually reduced the rest time. You’ll gradually up the number of reps over time until you feel comfortable with the volume.
12/12/23 TUESDAY. TEMPO session. After the warm-up mile you’ll up the pace to a high aerobic, but controlled effort level, i.e. threshold pace; I call it the “comfortably stressed” level.
Run 8′ Tempo (1:30 easy run) – 6′ Tempo (1′ easy) – 6′ Tempo (1′ easy). Pay attention to perceived exertion to simulate holding 10K-15K race pace effort level.
12/13/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8: AM. at Warren’s garage gym. Get in your mobility exercises upon arrival – and keep it moving; then we’ll do our 5 x 12 KB Swings prior to the Circuit.
Deficit KB Sumo Deadlifts X 5
DGB Sit-Ups & Reach / R/L Foot To Hand Placements
Incline Push-Ups
Wipers
DBL KB Stop Cleans
Landmine x 4 R/L Single Leg Reach ( stand perpendicular to the bar)
Lateral Bar Dips / Side to side Ball Slams
1 – Arm Swings x 2 x 6 reps
O’head Grip Plate Carry / Rack Carry
Finisher: 3 x 3-4 reps Trap Bar Deadlifts
12/14/23 THURSDAY. SPEED-WORK at your local track.Run the warm-up mile or so, once at the track 6 x 30 meter quick cadence pick-ups, Skips and Butt Kicks. Then 4 x 100 (100) stride-outs, then:
A gp: 12 X 400 (on the 2′)….for those well under 6′ pace ability
B gp: 8 x 400 (on the 2:30)…for sub 8:15 pace
C gp: 6 X 400 (on 3′)….8:30 to 9 ‘ ability.
Note that one should finish the quality session not fatigued , but more sharp and energized than fatigued. You may haver to cut back on the volume of intervals to do so. I keep the quality sessions to three miles of speed-work total – or less, depending on your mileage base.
12/16/23 SATURDAY. SATURDAY HR/XT/SPRINTS/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Seminary College ( 201 Seminary Drive, MV). We’ll be there to open the chain gate a bit after 8 AM so you can do your warm-up and I’ll set up the equipment .
KeesTraining 