Our final offseason cycle is going to continue laying the foundations for the upcoming season. We will remain focused on strength, skill work, and aerobic capacity. While the primary focus has not changed, this upcoming cycle does come with a new set of progressions for each of these three main emphasis. The goal is to have our athletes continue to break through plateaus, build more capacity in skilled movements, and feel strong and healthy leading into the season.
Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Bike or Row
50 Foot Suitcase Carry (Right Side)
5 Single Arm Kettlebell Front Rack Squat (Right Side)
50 Foot Suitcase Carry (Left Side)
5 Single Arm Kettlebell Front Rack Squat (Left Side)
20 Russian Kettlebell Swings
A.
Every 2 minutes, for 14 minutes (7 sets of):
Squat Clean
Sets 1-3: 3 reps @ 60-65%
Sets 4-6: 2 reps @ 70-75%
Set 7: 1 rep @ 80+%
*Do not touch and go.
B.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets
C.
Every 5 minutes, for 25 minutes (5 sets) of:
400/350 Meter Row
8 Power Cleans (185/135 lbs)
300/250 Meter Row
12 Burpees Over Erg
This will not allow for much rest. Use a weight that allows you to perform touch and go reps
D.
OPTIONAL:
Three sets of:
20 Alternating Reverse Lunges
30 Banded Hamstring Curls
Rest 90 seconds between sets
Athlete Notes:
This workout is all about speed. It’s going to be tough to hit these intervals and finish them repeatedly in that 5 minute time domain. We suggest customizing the weight, reps, and row distance to where you have at least 30-60 seconds of rest on the first couple rounds. As you fatigue you’ll start to bleed further and further into that interval so give yourself a little bit of leeway early on. The rows should be a sprint, think 1k pace. The power cleans (as stated above) should be all touch and go, so pick an appropriate weight. The bar facing burpees are your speed burpees. Make sure you’re hitting each movement quickly and transitioning fast. The faster you go, the more rest you get!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Option
Every 10 minutes, for 30 minutes (3 sets of):
100/70 Calorie Assault Bike
Sled Drag Option
Accumulate 1 Mile in a Sled Drag at 25-30% of your Lean Body Mass.
Additional Work Option
Three sets of:
Pallof Press x 60 seconds each side
Rest as needed
Hello,
Are I am supposed to add weight on „ D.
OPTIONAL:
Three sets of:
20 Alternating Reverse Lunges“ ?