Skip to main content

Training Schedule September 13th - September 19th

So, four weeks until the Warrior Dash.  Truth is, its not that far of a run.  But, we still have train with some distance if you aren't used to running.  Regular runners, you just need to do some pullups. 

If we were training for a longer distance, a 10K, half marathon, or marathon, we would phasing out the heavy weight training and doing some maintenance strength and power training with bodyweight, light implements, and/or plyometrics (jump training).  But, this is a short distance and its not worth detraining all of our strength just to run three miles.

And so, we continue to lift.  I wouldn't lift heavy a day or two before the actual race just because running with DOMS is not fun, but there's no need to give things up entirely.

 Monday:



Power Clean, doubles, 6-8 sets
Front squat 3x10
Push Press 5x5

Run 1 mile

Tuesday:

Weighted walk, 3-5 miles, carry, drag, and/or push weight

or

3 mile run

Wednesday:

30 kettlebell swings
Run 200 meters
3 rounds

Then run 1/2 mile

Thursday:

Rest day or 3-5 mile walk or run

Friday:



Power Snatch to overhead  squat, doubles, 6-8 reps

10 Jump Squats
10 pushups
400 meter run
4 rounds

Saturday:

Run 3 miles

Popular posts from this blog

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

The Highland Games

Last summer, I became intrigued by the idea of learning how to throw heavy things.  As a weightlifting coach with unfortunate limb ratios for competitive weightlifting and a few friends who compete in Highland Games (and blather on incessantly about how awesome it is), I was excited to see if throwing might be a good outlet for my training.  I'm relatively strong, can produce a good amount of power, and have long limbs.  However, I am also relatively small compared to most throwers and therefore do not have a mass advantage.  That leaves me with mostly strength and technique as my assets.  Not yet knowing how to throw and not having a coach other than you-tube was going to make the technique part a bit of a challenge.

I didn't really intend to compete in the Highland Games, just use the throws to keep my training fun and set some backyard PRs, but then a friend of mine in Texas decided to host a Highlander.  A Highlander is a hybrid Highland Games and Strongman competition a…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…