100710

The problem with a generic programming protocol is that it does not address individual needs. Every athlete is different, and requires different factors in training, nutrition, and rest. So I urge you to be objective when you analyze yourself. Some people work very well with high volume, others with high intensity... some people are prone to adrenal fatigue, or get sick/injured quickly when they start to over-reach. The point is, you have to be aware. You CANNOT rely on someone else 100%, you have to take your training into your own hands. So if I program something, and it feels like way to much, comment on it and don't be afraid to change it to suit your own needs. For the most part, however, I highly recommend following this RXd - as I'm constantly trying to play with variables that should accommodate MOST people.

My basic goal is to provide a simple periodized schedule that is systematic in building capacity and skill. Most days have strength, conditioning and skill elements. This is a sport and each session should be thought of as PRACTICE. When we get into higher intensity weeks I will note that a workout is a test, and that you need to push it as hard as you can. This is mental as well. It's important. You cannot go all out, all the time. Pacing is crucial in high level competition, and you have to learn to push right to the 'before-redline' point and hum along at that pace. If you go past that and fall off the edge, it won't be good. You won't be able to recover and your time will suffer. Although sometimes, you NEED to go over that edge; but, usually, you want to play on the edge. That part is my job: telling you when to go hard, when to go easy, how long to rest and work and what movements to do, among other things. Your job is to feed me information about how you're feeling, what your scores are, if you feel amped or lethargic etc. In doing that I can tailor the schedule.


Spend 10 minutes alternating between explosive box jumps and freestanding handstand practice.

Then:

5 Rounds of:
20 Pullups
rest 30 seconds
30 GHD Situps
rest 40 seconds
40 doubleunders
rest 50 seconds
50 Air Squats
rest 1 min

Keep a good pace on everything. If you find yourself struggling, break up sets as needed. Do not extend yourself too far.

Rest 5 - 10 minutes

Spend at least 10 minutes focusing on hip flexors, quads and hamstrings. (mobility work) Check out Kelly Starret's page for ideas.

Tomorrow is a rest day.