Tuesday 11.1.2022

Oct 31

Coach’s Notes: Aerobic Sustainability

We touched on this topic recently, in the form of “MAP” Training (which stands for Maximal Aerobic Power).

Today, we’re going to answer a question that some of you may have: simply “why?”

While we always aim to create balanced fitness, we, as a gym, definitely sit more on the “strength-first” side of things, as far as group training classes go. We don’t agree with the logic that you have to be dead on the floor after every workout in order to
”get the most out of your training.” Instead, we push a little bit harder than we might want to, but keep things under control — then go home, eat well, sleep, have fun, and come back ready to push the needle some more — over and over again, forever.

Strength (or we should say movement control) is the basis for everything, BUT, if we can’t maintain that movement for decently long periods, or under fatigue/stress, then what good is it?

So, we work to build our capacity alongside our strength, and, in doing so, improve our metabolic health, our resiliency, and our longevity.

This means that, sometimes (maybe once every other week? don’t quote me on this), we will have a workout that is purely focused on building aerobic capacity/sustainability. Again, the goal isn’t to leave you crushed (both physically and in your soul) — the goal is to challenge you to hold a pace, and to keep moving with intention as things get uncomfortable.

“FITNESS” & “PERFORMANCE”

A. Every 6 minutes, for 24 minutes (4 sets) for times:
20/15 Calorie Echo Bike or 25/20 Calorie Concept 2 Bike Erg
15 Burpees
400 Meter Run

*If you cannot finish your first sets under 4:30, scale the Run to 300 Meters

Rest until the running clock reaches 27:00, and then…

B. For time:
40/30 Calorie Echo Bike (or 50/40 Calorie Bike Erg)
30 Burpees
800 Meter Run (or 600 Meters if you scaled back)

C. Core Finisher
Two rounds of:
30 sec of Side Plank Hip Dips (Left)
30 sec of Side Plank Hold (Left)
15 Straight Body Ceiling Reaching Crunches
30 sec of Side Plank Hip Dips (Right)
30 sec of Side Plank Hold (Right)
15 Straight Body Ceiling Reaching Crunches
Rest as needed

“OLYMPIC WEIGHTLIFTING”

Week 5 Day 1

*Program note: This final week of our Olympic Lifting Classes will be re-testing our 1-RM Snatch and Clean & Jerks. If you are confident that you want to test on Thursday, then perform reps on each movement only up to 80%, followed by a few back-off sets in the 70-80% range.
If you would like to test them today, but once get up to or over 80%, you don't feel as strong as usual, then take the same approach as above: back off and hit some solid reps, then call it a day; come back Thursday let it rip.

If you feel good today, though, let’s get it!

A. Take 15-20 minutes to build to todays 1-RM Snatch

B. Take 15-20 minutes to build to today's 1-RM Clean & Jerk