From 0a6b52960d316c4746a398bc54483b16e5604eda Mon Sep 17 00:00:00 2001 From: Don Armstrong Date: Mon, 3 Jun 2013 12:04:35 -0700 Subject: [PATCH] add neil's track workout --- posts/track_workout_20130602.mdwn | 63 +++++++++++++++++++++++++++++++ 1 file changed, 63 insertions(+) create mode 100644 posts/track_workout_20130602.mdwn diff --git a/posts/track_workout_20130602.mdwn b/posts/track_workout_20130602.mdwn new file mode 100644 index 0000000..cafa35f --- /dev/null +++ b/posts/track_workout_20130602.mdwn @@ -0,0 +1,63 @@ +[[!meta title="Track Workout (6/2/2013)"]] + +Our track workout this week is thanks to Neil! + + +Set up +====== + +Mark out a track 50 meters long with markers every ten meters. + +Workout +======= + +60 [burpees](http://www.youtube.com/watch?v=21dvQyNiTjM) +60 [mountain climbers](http://www.youtube.com/watch?v=tOWjEAW3huU) +with [suicides](http://www.youtube.com/watch?v=MPL487ToJt8) in between + +start on one side of the track, complete 10 burpees here then use the +markers on the track to do suicide runs to get to the other side where +you will complete 10 mountain climbers (4 count) then run the suicides +again to get back. Repeat this circuit without stopping until rep +counts for both burpees and mountain climbers are satisfied. You +should be finishing with a suicide run *not* the last exercise. +Suicides are all out sprints. + + +Things to Focus On +=================== + +- agility during suicides: turn arounds should be as close to instant + as you can possibly get. When you get to each line work on getting a + good plant with your cleat and lower your bodyweight into the turn + then explode out in the opposite direction. + +- Pace: forget about it completely. This workout is supposed to be all + out as hard as you can go with no rests, you will get tired, you + will slow down. The point is to recognize what happens to your 100% + mark when you subject yourself to a constant intense physical load. + Don't get discouraged if you slow down, know that it will happen and + just keep pushing as hard as you can through to the end. + +- Screw you Neil, I have to take a rest: Thats fine, Just try to keep + the rests short, no longer than 30 seconds or about the time it + takes to grab a couple sips of water (so keep your water bottle + close). The shorter the rest, the better. That said, really pay + attention to the difference between "This is really hard" and "I + really can't do any more" + +- Upper time limit: This workout should take anywhere from 25 to 45 + minutes subjectively but If you are pushing 45 minutes and you are + nowhere near done with the workout, call it quits. Once you pass + that point the benefits gained from the workout start tapering off + quickly, its better to call it and fight that fight another day. If + you stay consistent you will get faster, guaranteed. + +How to do things +================ +1. [Video of burpees](http://www.youtube.com/watch?v=21dvQyNiTjM) +2. [Video of mountain climbers](http://www.youtube.com/watch?v=tOWjEAW3huU) +3. [Video of suicides](http://www.youtube.com/watch?v=MPL487ToJt8) + + +[[!tag track]] -- 2.39.2