Thursday 9.8.2022

*Coach’s Notes: Sprint Efforts
We like to think of our conditioning workouts as helping people develop their “gears;” meaning can you operate at a moderate pace for a decent amount of time, a faster pace for a shorter amount of time, and a really really fast pace for an even shorter amount of time, if ever necessary?

Personally, I don’t think that MOST people need to tap into this fastest gear in their training very frequently (if at all), and instead can increase short-end power by simply getting stronger. BUT, in terms of learning how to punch it, and doing it sustainably — this can be very valuable for nearly everyone (again, in my opinion).

Record your times for the Row portion of each sets, and see how fast you can go!

“FITNESS”

A. Hinge/Core Work
Every minute, for 12 minutes (4 sets):
Minute 1 — Dumbbell Romanian Deadlift x 10-12 reps @ 2010
Minute 2 — Single Arm Overhead Carry x 50 feet each side
Minute 3 — Star Plank x 15-20 seconds/side

B. & C. Same as “Performance”

“PERFORMANCE”

A. Speed Strength
Every 90 seconds, for 12 minutes (8 sets):
Hang Power Clean from Below the Knee x 2 reps

*Pause for 2 seconds in the starting position (just below the knee) on each rep

B. Hip/Scap Accessory
Two sets of:
Front Foot Elevated Single Leg Glute Bridge x 10-12/side
Rest as needed
Elbow on Knee Dumbbell External Rotations x 10-12/side
Rest as needed

C. Sprint sets
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 3-4 Sandbag Cleans or 30 Seconds of Ball Slams
Minute 2 — 12/9 Calorie Row Sprint
Minute 3 — 30 Second Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

40 Minutes @sustainable pace:
750m Row
1500m Bike
500m Run or Ski