🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.

- This lower-rep week focuses on complementary movements at heavier loads to maintain maximal strength, reinforce technical efficiency, and recruit more high-threshold muscle fibers. When pulling heavier loads, focus on keeping full-body tension and a clean bar path. Every rep should be explosive and deliberate.

- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress.

- Prioritize full range of motion and quality movement. Your chin must pass over the bar, and your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.

- Your feet must be off the ground and your arms extended before you start your rep.

- Hold tension in your lower body to keep good form. Proper tension throughout the body often makes weights feel lighter!

- Fitness Attribute Improved: Absolute Strength

STRICT WEIGHTED PULL-UPS

- Reduce/Remove Loading

- Banded Pull-Ups

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

5 Strict Pull-ups

5 Light Weight Strict Pull-Ups

3 Light-Moderate Weight Strict Pull-Ups

Build to Starting Weight

- The goal of today's plyometric work is to improve quickness through controlled, explosive, quick efforts.

- Tap the plate rapidly while maintaining good posture and a steady rhythm. Keep hips stable, arms controlled, and foot contacts light and fast. This drill sharpens foot speed, coordination, and ankle stiffness for agility and change-of-direction performance.

- Fitness Attribute Improved: Explosive Power

- Agility Ladder

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Side-to-Side Pogo Hops [Each Leg]

10 High Knees Skips

5 Small Jumps Forward, Right Leg

5 Small Jumps Forward, Left Leg

5 Squat Jumps

2 Vertical Jumps

REPEAT FROM 9/20/2024

- Overview: We have the beloved 1 Mile Run time trial today - a CompTrain benchmark you will find in the PRs section of the app. This is a staple indicator of your VO2 max, and improvements in this indicate improvements in health markers.

- We're pairing this one mile run with weighted strict pull-ups, so there is no interference from the strength piece today. This is the one time a year we'll do this benchmark, so challenge yourself and really aim for the best time you can get. Strategy will be important.

- Intended Intensity: RPE 7-9

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-9 Minutes

- Approach this as a time trial and prepare to hold a challenging pace and really fight for your time at the end. We don't want to end with much left in the tank.

- A common approach is to run the first 400m at a pace slightly faster than your overall target pace, relax a bit during the second 400m, but stay engaged, fight to not slow down during the third 400m, then give all you have during the final 400m.

- The first half should be a hard, challenging pace, but you should feel in control. Once you're on the back half, try to push a bit harder.

EXAMPLE:

Target Time = 7:00

Avg. 400m Splits = 1:45

Round 1 = 1:40-1:43

Round 2 = 1:45

Round 3 = 1:45-1:47

Round 4 = 1:42-1:45

1 MILE RUN

- 2,000/1,800m Row

- 1,600/1,440m Ski

- 100/80 Calorie Echo Bike

- 4,000/3,600m Bike Erg

0:20 Alternating Spiderman

0:20 Lateral Lunges

0:20 Standing Toy Soldiers

0:20 Calf Raises

0:20 High Knees

0:20 Butt Kicks

0:20 Down Dog

400m Easy Run

Rest 1:00

200m Moderate Run

Rest 1:00

100m Build-up To Sprint

Rest As Needed and Begin