Tuesday, April 5, 2016

Fartlek Pyramid 3x(1/1, 1/2, 1/3) - 45' run

Been slacking on this a bit, need to make it more of a habit vs a "when I have time" thing. 

Creating a Farlek run today, varying intensity with each segment and the higher the intensity the more recovery you get. Helps mix things up but also for the athlete to get a gauge of RPE and pace work. There's a saying "I've only got one speed" and this workout will help them get over that saying. 

Warm up
5' easy jogging
4x( 15" pick up @10k feel, 2:15 easy)
(15' warm up)

Main Set x3 (add/subtract as you see fit based on overall workout duration)
1' @ Half Marathon pace/RPE
1' Easy
1' @ 10k pace/RPE
2' Easy
1' @5k pace/RPE
3' Easy
(9' rounds/27' set/42' total)
EASY = easy, seriously... should be 2-3min slower than 10k pace. If you're running 8:00 for a 10k, then Easy is around 10:30's, it's more active recovery vs running. 

Warm down
3' additional to get to 45' total

Tuesday, March 29, 2016

The Caplan Special swim set

Athlete of mine, Jeff Caplan, asked for a swim set since he cannot make masters tomorrow, so why not make that the workout of the day?!?!

Goal: Overall working on head position. Incorporating drills in small doses between longer swim sets. Mainly because I doubt if I gave Jeff 20x25's he'd start off the set like that, so I'll sprinkle it in with smaller doses.

The Workout:

Warm up:
3x300 on 30" rest.
#1: Choice - no gear
#2: Drill/swim by 50's - w/fins
#3: Kick/swim by 50's - w/fins
(900 warm up)

Drill Set: 4 rounds - no gear besides tennis ball.
25 Tennis Ball b/w chin and collar bone. 20" rest - aka catch your breath a bit
- Swim as far as you can without breathing, that way you can focus on holding the ball tight under your chin (no hands). Once you need to breath, pop up and grab the ball with your hand then swim out the rest of the 25.
50 swim, focus on head position - 20" rest
- Looking at the bottom of the pool, which might feel like you're looking at your toes, that's fine.
(300 drill set/1200 total)

Main Set:
600 pull - 60-70% but every 4th 25 focus on that head position, that is your ONLY focus for that 25 - 30" rest
2x25 on 20" rest, Tennis Ball Chin Tuck
400 pull - every 4th 25 focus on head position and pick up the effort to 80-85% - 30" rest
2x25 on 20" rest, Tennis Ball Chin Tuck
300 swim - every 3rd 25, push effort and head position. - 30" rest
2x25 on 20" rest, Tennis Ball Chin Tuck
3x150 swim - Desc 1-3 on 20" rest
(1900 main set/3100 total)

Warm down:
100 easy - but focusing on that head position so we can end on a mental positive note.

Total: 3200 yards.

Monday, March 28, 2016

Strength work on the Bike - 6' on the 20's - Flat lander

This bike workout is designed for someone riding on flatter overall terrain, however you can incorporate this workout as you seem fit. I would typically work this in during an endurance ride, something 90' or longer where it's a general base ride but gives the athlete something to focus on and mix things up vs low z2 the whole time.

The Workout:
Overall this is a low/mid range zone 2 ride, 50-70%. However every 20' starting on the 20' do 6' in a BIG(gest) GEAR, then return to back to low/mid zone 2.
- Big Gear: In your big ring, drop it down to your smallest rear ring, or somewhere close that will get your RPM/Cadence in the 50-60 range.
- Focus on keeping a smooth pedal stroke.
- Zone 3 during the 6' big gear efforts.

Overall fairly basic, with some strength work included to help mix things up but also build some cycling strength.

Monday, March 21, 2016

Developing a Strength Plan: Early Season

I've been dragging my feet on creating a new strength program for the Spring, mainly not taking the time to map/write things out while traveling sans-notebook. So I figured this would be a good place to do it that I can reference often.

Goal: Create a 4 week cycle of workouts. Two workouts per week. One workout being gym focused for post swims or cycling classes. One being shorter and can be done at home sans equipment and in a shorter time period. I also want to incorporate more plyometrics than I have in the past while trying to keep things simple-ish.

Plyometric options: 
- Switch lunge, single-leg hops, leg bounds, bench taps (aka high knee and toe tap something in font of you), box jumps, rocket jumps/squat jumps, SL jump squat, SL hops, High skips, Jump Rope high knees, tuck jumps, "death jumps" (aka step off one box and jump high or onto another box), clapping push ups, med ball throws,
http://triathlon.competitor.com/2014/11/training/5-plyometric-drills-triathletes_109110

List of exercise possibilities, based on muscle grouping and gym vs at home, starting with big muscles first.

Legs:
- Gym: Front squat (kb or barbell), Lunges w/weight, SL deadlifts, reverse lunge, box jumps (start/finish on the box, jump down and quickly back up), jump rope high knee, deadlifts (kb or barbell), overhead squat w/bar or PVC pipe, goblet squat.
- Home; BW squat, lunge jump/switch, squat jumps, death jumps, bench/chair taps, split squat, wall sits, SL squats,

Shoulders/upper back: 
- Gym: 1-arm snatch, pull ups, 1-arm row, DB press, Jungle Gym/TRX pull ups, lat pull down, stretch cords, high pull, stretch cords.
- Home: wall walks, scapula push up, push up walk outs, corkscrew stretch thingy,

Chest:
- Gym: Alternating DB press (1-arm going up while the other is going down), med ball chest pass (for speed/strength), push up variations,
- Home: Yoga push up, normal push ups, incline/decline push ups, spiderman push ups

Core/hips: 
- Gym: KB swings, KB extensions, Russian twist w/MB, various MB tosses, ball pass, good mornings,
- Home: Bands, hip hikes, hip bridge (SL's),  leg lifts, clam shells, flutter kicks, CF sit ups, hollow hold/arch, V-ups, side planks, planks w/leg lifts, bird/dog things, superman's, fire hydrants, hip activation matrix.

Combo exercises: 
- Gym: Squat & Press, swing/squat/press w/KB, renegade rows, atomic push up,
- Home:

Various: 
- Gym: Turkish get ups, squat/burpee to pull ups,
- Home: Seated shin strength, mountain climbers (hips down in push up position), burpee, towel crunch,

Fixes or additional difficulty: 
- Gym: Bring in a bosu ball (half balls with a flat and inflated surface, creating stability issues).
- Home: Put books/other heavy things in a back pack for some exercises (1-arm rows, weighted lunges, etc... get creative).

Stretches for post: 
- Animal Series, pec stretches, figure 4's, hamstrings w/towel, straddle stretch, t-mobility, inch worm, wall angels. toe yoga.

Week 1: Stretches will be added on the back of every workout, I'll list those at the very end.
- Gym Day: 3 rounds, either do 3 rounds of 1 exercise w/30-60" rest between rounds, OR do as a circuit moving from one exercise to the next with no rest, taking 1' rest between circuits (preferred). Save stretches for the end. Warm up for 5-10' or ideally do this after your main workout of the day.
SET:
Front Squat x10 (done with KB or ideally a barbell)
TRX/Jungle Gym pull ups x10
Med Ball two hand chest pass x10 (fast and hard, split stance)
Med ball side to side toss x10 per side (feet in squat stance, throw ball against the wall and catch it at the opposite hip, tight core and throw off the hip... it's a hip driven toss).
Stretch Cords x20 (double arm pulls)
Two leg hip bridge x10 - squeeze your butt cheeks hard at the top.
Flutter kicks x50 per leg
Fire Hydrants x5 each (5x forward then backwards per leg, 10 total per leg)
- Video's:
Front Squat: https://www.youtube.com/watch?v=z-R-_123Zz8
Front Squat coach ed: https://www.youtube.com/watch?v=KWFnAT3UXWc
Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s
 TRX/Jungle Gym Pull ups: https://www.youtube.com/watch?v=SLjc1sVg6sM
Med ball chest pass: https://www.youtube.com/watch?v=5MQCz4yZuYs
Med ball side to side toss: https://www.youtube.com/watch?v=jWzDMeBnHFE
Stretch Cords: https://www.youtube.com/watch?v=mBb_Jek_skk&list=PL75EE0EC0B33292DF&index=4
Hip Bridge: https://www.youtube.com/watch?v=-93Re0WUl_4
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
Fire Hydrants – Hands/knee Reverse: https://www.youtube.com/watch?v=ma8D1RxVLkY&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7

- Home Day: Circuit done at home after the main workout, take 1' rest between rounds.
SET:
Lunge jumps x10 (5 per leg, 10 total jumps since you're switching the front leg each jump)
Push Up Protraction x10
Incline push up x10 - elbows close to the body.
Side leg lifts x10/side
Hollow Hold/Arch: 20+ seconds each (start at 20" but hold for longer if you can, working towards 1', max out at 1').
Mountain Climbers x50 total (25 per leg, keeping hips down to stay in push up position)
Seated shin strength x50 (both feet at same time)
- Video's:
Lunge Jumps: https://www.youtube.com/watch?v=Kw4QpPfX-cU
Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE
Incline push up: https://www.youtube.com/watch?v=7emo_CK2r9U
Side Leg Lift: https://www.youtube.com/watch?v=jgh6sGwtTwk
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
Mountain Climbers: https://www.youtube.com/watch?v=1J4hRICVjRo&list=UUeAcw1eHUzkjo9TM6mSFJHA
Seated Shin strength: https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Week 2: 
- Gym Day: 3 rounds. same deal as last week.
Deadlift x10 w/barbell or KB
Squat Burpee into Jumping Pull Up x5-10 (deep squat, place hands, kick legs back, push up, bring legs back, jump up into a pull up - if you can't do a pull up just go as high up as you can)
KB swing x10
Lateral Band walk x10/side
CF sit up x20
- Video's:
 Barbell Deadlift: https://www.youtube.com/watch?v=JCXUYuzwNrM
KB deadlift: https://www.youtube.com/watch?v=UIp46i5Q1Kk
Squat burpee: https://www.youtube.com/watch?v=Pf7wZvraWV0
** Remember to use the squat burpee, preious video, and not the burpee suggested in this video** Burpee to pull up: https://www.youtube.com/watch?v=jVzrLDIRqnE
Kettlebell swing: https://www.onnit.com/academy/kettlebell-exercise-2-hand-swing/
Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html
Lateral Band Walk: https://www.youtube.com/watch?v=By3DGFrBHHA
Crossfit sit up: https://www.youtube.com/watch?v=BfqRSCgXiVw

- Home Day:
Reverse Lunge x10 per leg
Corkscrews x10/side - (slow and in control)
Spiderman push ups x10 (5 per side/leg, knee's down if/as needed)
Plank Series: 20"+ of Left side, Center, Right side plank (start out at 20" each, moving from one right into the next one, build up to/max out at 1' each).
Superman's x10 (both legs and arms go up together, pause for 2" at the top)
Clam Shells x10/side
Towel Crunch x10 per foot minimum (if your towel is bigger, go all the way)
- Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
Corkscrew: 1st exercise on this page http://www.enkivillage.com/upper-back-exercises.html
Spiderman Intro: https://www.youtube.com/watch?v=i2bLwpXdY-E
Spiderman PU: https://www.youtube.com/watch?v=fSoigipsZM8
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk
Superman basic: https://www.youtube.com/watch?v=z6PJMT2y8GQ
Clam Shells: https://www.youtube.com/watch?v=CiqvDV8pzRk
Towel Crunch: https://www.youtube.com/watch?v=wzs1oJe9_D0

Week 3: 
- Gym Day: Same song and dance
Front Squat x10 (done with KB or ideally a barbell)
Renegade rows x10 (5 rows per arm, 10 total push ups, try to shift the hips as little as possible)
Ball Pass x5-10 (keep shoulders and legs off the ground aka don't relax between passes)
Stretch cords x20 - double arm pulls
Hip hikes x15/leg
Fire Hydrants x5 each (5x forward then backwards per leg, 10 total per leg)
- Video's
Front Squat: https://www.youtube.com/watch?v=z-R-_123Zz8
Front Squat coach ed: https://www.youtube.com/watch?v=KWFnAT3UXWc
Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s
PU Renegade Row: https://www.youtube.com/watch?v=jN9qtmGXq3c
Ball Pass: https://www.youtube.com/watch?v=Lrmlsxk3zx4&list=PL6979E71ACA9AAC9D&index=9
Stretch Cords: https://www.youtube.com/watch?v=mBb_Jek_skk&list=PL75EE0EC0B33292DF&index=4


- Home Day:
Split Squat x8/leg (go down till knee touches the ground, focus on up right posture)
Depth Jumps x5 (step down from chair into a squat stance and quickly/explosively jump up! Use the arms for extra momentum)
1-arm row x8/arm (create a heavy bag/backpack, get creative)
Yoga Push up x5-10
Hip Activation Matrix x10 of each exercise per leg
SL hip bridge x8/leg (squeeze your butt at the top!)
V-up x5-10 (if V-ups aren't happening then leave legs in the air and go up to touch your toes aka L-ups)
Seated shin strength x50 (both feet at same time)
- Video's:
Split Squat: https://www.youtube.com/watch?v=r1jukGZPnZ
Depth Jumps: https://www.youtube.com/watch?v=AzPJZHOmGEg
One arm row: https://www.youtube.com/watch?v=pYcpY20QaE8
Yoga PU – “Dive Bomber”: https://www.youtube.com/watch?v=fFm5phmWZvo
Hip Activation Matrix: http://www.youtube.com/watch?v=tqgZkxlO8k4
Single Leg: https://www.youtube.com/watch?v=Y-6Gonx2Wpo
V-ups: https://www.youtube.com/watch?v=wRCgPeligF4&list=UUEtMRF1ywKMc4sf3EXYyDzw
Seated Shin strength: https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Week 4: 
- Gym Day:
Squat and Press x10
Atomic Push up x10 (knee's to chest for beginner, pike position for advanced)
Skip for height x5/leg (do on gym surface, it's softer than cement pool deck).
KB swing x10
Jump Rope w/high knees x10/leg (get in a few normal jump ropes then switch to a high knee drive running form)
KB extensions x10 (lighter weight than KB swings)
Bird Dog Elbow x10/side (20 total extensions)
- Video's:
Squat and Press: https://www.youtube.com/watch?v=CF5b0GaS_lk
Atomic PU w/PB: https://www.youtube.com/watch?v=NoXygpbaMRA
Skip for height: https://www.youtube.com/watch?v=19mYGqUMHSc
Kettlebell swing: https://www.onnit.com/academy/kettlebell-exercise-2-hand-swing/
Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html
KB abs: https://www.youtube.com/watch?v=XCRwnejfTcU

o   Extension SU is 3rd exercise except I want you to bring the KB up and over your knees. 
Bird Dog Elbow: https://www.youtube.com/watch?v=bW0A01vtSu0&list=PLQNRt0Ix5GD5DK5U3gmino4yA9Eaok7nJ&index=6

- Home Day:
SL Deadlift x10/leg (find a light weight to use or create one - i.e. bag full of books)
Squat burpee x10 (explosive jump up in a streamline arm position, and don't forget the push up in each rep)
Alternating Superman x10/side
SL hip bridge x8/leg
Clam shells x10
Lateral bands x10/side
Towel Crunch x10 per foot minimum
- Video's:
DB single leg Deadlift: https://www.youtube.com/watch?v=DGavj41F_Cs
Squat burpee: https://www.youtube.com/watch?v=Pf7wZvraWV0
Superman Alternate: https://www.youtube.com/watch?v=Gui5TqiKjZI
Single Leg: https://www.youtube.com/watch?v=Y-6Gonx2Wpo
Clam Shells: https://www.youtube.com/watch?v=CiqvDV8pzRk
Lateral Band Walk: https://www.youtube.com/watch?v=By3DGFrBHHA
Towel Crunch: https://www.youtube.com/watch?v=wzs1oJe9_D0

Stretching Video's: Pick 2-4 of these to do after each workout, mix it up, chances are if you hate it then you need to do more of it.
** Toe Yoga and Animal Series are highly suggested**
-        Pec Stretches: https://www.youtube.com/watch?v=KSqIY0lRAvU
-        Hamstring stretch w/towel: https://www.youtube.com/watch?v=oaSSIHoc-58
-        Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
-        Lying leg cross-over: https://www.youtube.com/watch?v=qRZTvkKEbCk
-        T-mobility: http://vimeo.com/104028747

-        Animal Series: https://www.youtube.com/watch?v=olNglJSpAs4

Saturday, March 19, 2016

Workout: 3x500's w/focus for each

This is a spin off of the Masters Workout done on Friday at Dynamo Swim Club, thank you Maria Thrash for the set! Main set is the same-ish, I just changed the focus to fit what I'm working on.

The workout: Swim workout, starting off with some drills and a focus on higher turnover. The main set consist of 500 repeats while having a different focus within each 500, typically focusing on that higher turn over and effort variations. There's an additional ending set that Maria had us do as well that I've included verbatim. This workout can be used whenever, it's a good distance set to mix in every once in a while and you can change the focus of the 500's to fit whatever you happen to be working on.

Warm up:
300 choice
- put fins on -
3x (50 drill, 20" rest, 100 swim, 20" rest)
- Drills: Focus on 3/4 catch up, adding a slight pause before the lead hand starts your pull.
- take fins off -
10x25 on 10" rest
- Odds: Swim, but count strokes while swimming normally.
- Even: Try and add 2 strokes to the stroke count from your normal swim.
(1000 warm up)

Main Set
3x500 on 20-30" rest.
- #1: Every 4th 25, focus on higher turnover by trying to add 3-4 strokes per 25. Use the Odd 25's from the warm up as a baseline. Also breath every 4th stroke.
- #2: Pull and every 4th 25 try and add 2 strokes per 25. Use the 2nd 25 within each 100 as a baseline.
**You'll notice for the 4th 25's in each of these the RPE will go up slightly, that's fine, use the 1st 25 to slightly recover before settling back into a RPE 5-6 effort. **
- #3: Every other 50 focus on turnover and adding 2-3 strokes per 25. Also use the warm up 25's as a baseline since the odd 50's will be an easier/recovery effort from the higher turnover 50's that your stroke count might vary a good bit.
(1500 set/2500 total)

2nd main set:
6-8x through this
75 cruise on 15" rest
25 FAST on 20" rest
(6-800 set/3100-3300 total)

Warm down
100 easy

Total: 3200-3400 yards.

Wednesday, March 16, 2016

Workout: Building Hill Repeats

I was out in Clermont the other day, getting through my long run, when I saw the UCF women's track team crushing some hill repeats. They were the inspiration to this workout, so thank you ladies. Also thanks to Rose for giving me hill workouts last year, hard but fun!

Goal: To build strength, work on leg speed, and overall power/burst efforts.
Time Frame: I'd use this in a build period. Introduce some hills prior to this, I'll list out some build ups a little further on.

Workout: Find a hill that is steep, but not ridiculous, think 4-8% and something similar or sharper than you might have in a race. You'll have three varieties here (drop 3 cones if with a team), one segment of 15" sprints, one segment of 30" efforts, and the final segment of a single 45" effort.

Warm up:
5-10' easy jog
Dynamic warm up of 5' or so (skips, karaoke, arm swings, heel to toe walks with opposite leg doing high knees, things of this nature).
3x20" strides with 1:20 recovery.
(15-20' warm up)

Main Set: (6 total hill efforts)
3x15" Hill Sprints on 3:00
- Jog 3-5m before the start line of the sprint, no cold starts. This is an ALL OUT SPRINT for 15 seconds. After slowing the momentum and stopping, WALK (yes, walk) back down the hill. Once at the bottom you can easy jog for 30-60" or just walk around, but don't stand still. (15" sprint, 2:45 recovery). 
2x30" Hill Efforts w/2:00 rest
- Similar to the efforts before, get a jogging start. Tone down the effort a bit, but you're still faster than 5k pace and going really hard, just not an all out sprint. WALK back down the hill and easy jog or walk around once at the bottom, don't rush the walk down. 
1x45" Hill Effort w/2:00 rest
- Same deal as the 30" efforts, but closer to 5k effort, but still faster. 
(17-ish min main set)
Warm Down
10-15' of easy running, low end z2 or slower. 

Total time: 42-53 minutes. 

To build into this you can start with 4-6x15" efforts, just to get the body used to it. Then progressively transition to 30" efforts, starting with 5x15" efforts, 1x30" efforts. Continue down the line, 4x15" & 2x30", 3x15" & 3x30". Once at the 3x15 and 30" efforts then add in the above workout. You can continue building that up until you're doing roughly 3 of each. The amount of effort seems like a lot but it's on a big rest so the overall work compared to volume is still pretty low.

Wednesday, March 9, 2016

Workout of the day: Bike/Run x3

These are the workouts I'm planning for Monday's come the fall. We'll set up trainers on the track and do a bike/run/bike/run/bike/run workout.

The Plan: This would be good for early season training, imagine mid-August when we haven't been on campus too long and just beginning to set the stage for Nationals in November. We'll start fairly low key and descend down to (almost) race effort. As things get harder I'll work in mini recoveries (30" or so) in longer race paced efforts.

Team warm up: Dynamic warm up
- Unfortunately I do not have video of this, but it is what we were doing at Dynamo mixed with some various things I've seen here at Concordia.

The workout: Using RPE, but I'll include a comparison zone for all you HR/wattage folks.
Bike #1: 20' segment
- 10' fairly light, RPE 3-4, just getting loose. (building into low zone 2).
- 3x1' building to RPE 5 (high zone 2), 2' back down to RPE 4 (low zone 2)
- 1' @RPE 6 (zone 3)
*Get out of your shoes (leaving them on the bike) and quick transition to the run.

Run #1: 1 mile
- Steady RPE 5 (mid/high zone 2)
*Quick transition back onto the bike.

Bike #2: 20' segment
- 5' building to RPE 5
- 3x2' @RPE 5, 1' @RPE 4
- 1' additional @RPE 4
- 2' @RPE 6, 1' @RPE 4, 2' @RPE 6
*Same quick transition*

Run #2: 1 mile
- Strong RPE 6

Bike #3: 20' segment
- 4' RPE 5
- 4x 2' @RPE 5, 2' @RPE 6

Run #3: 1/2 mile
- RPE 7 (roughly 10k effort).

Warm down: Easy 10' on the bike followed by Animal Series stretches.
https://www.youtube.com/watch?v=olNglJSpAs4

As stated earlier, not terribly difficult, but it's an intro to the bike/run workout format. With each passing week the workout will become more intense and more race specific. This strong Monday evening/afternoon workout will take place after an Aerobic swim Monday morning, "Off Day" on Sunday, and Long Ride (tops 2hr) on Saturday.