Warm Up Outline (10-20min)

It is no secret among athletes that in order to improve performance you’ve got to work hard. However, hard training breaks you down and makes you weaker. It is rest that makes you stronger. Physiologic improvement in sports only occurs during the rest period following hard training. This adaptation is in response to maximal loading of the cardiovascular and muscular systems and is accomplished by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and mitochondrial enzyme systems within the muscle cells. During recovery periods these systems build to greater levels to compensate for the stress that you have applied. The result is that you are now at a higher level of performance.

If sufficient rest is not included in a training program then regeneration cannot occur and performance plateaus. If this imbalance between excess training and inadequate rest persists then performance will decline. Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery. The “overtraining syndrome” is the name given to the collection of emotional, behavioral, and physical symptoms due to overtraining that has persisted for weeks to months. Athletes and coaches also know it as “burnout” or “staleness.” This is different from the day to day variation in performance and post exercise tiredness that is common in conditioned athletes. Overtraining is marked by cumulative exhaustion that persists even after recovery periods.

The most common symptom is fatigue. This may limit workouts and may be present at rest. The athlete may also become moody, easily irritated, have altered sleep patterns, become depressed, or lose the competitive desire and enthusiasm for the sport. Some will report decreased appetite and weight loss. Physical symptoms include persistent muscular soreness, increased frequency of viral illnesses, and increased incidence of injuries.

Read more…..

Law of Diminishing Returns for Athletes

Rest

Choose either a 3 mile trail run or soft sand beach run.  Wear boots and pants rather than shorts and running shoes if possible to condition for the transition to running in gear.  Be safe and stay fueled and hydrated!  Keep the pace slow and consistent.

Following the run work on flexibility and mobility.  Stretch and recover!

AM

Foam Roll

Monostructural Movement

2 Rounds of:

-2 min. KB Waiter Carry

-2 min. of Barbell Farmer Walk

-2 min. of KB Walk in Rack Position

*Rest 1 min. between ea.*

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Flutter Kicks 3×30

-Oblique Plank 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Front Squat 3×5

-RDL 3×5

-Weighted Step Ups 3x5ea. leg

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

PM

Conditioning

-Run 4 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

Less Than and Greater Than

The “less than” sign and the “greater than” sign look like a “V” on its side, don’t they?

To remember which way around the “<” and “>” signs go, just remember:

• BIG > small
• small < BIG

The “small” end always points to the smaller number, like this:

Greater Than Symbol: BIG > small

Example:

10 > 5

“10 is greater than 5″

Or the other way around:

5 < 10

“5 is less than 10″

AM

Metcon

5 Rounds for time of:

-5 Muscle Ups

-50m Walking Lunge

-10 GHD Sit Up w/Wall Ball Shot

-75m Walking Lunge

-20 KB Swings

-100m Walking Lunge

then….

PM

-Run 6 miles @ moderate pace

Cool Down

-Static Stretching/Yoga