Strength in Conditioning for Friday, November 22, 2013
Do you have butterflies in your stomach? Because we do! Twelve hours worth of them! If you are participating in SICFIT Scottsdale’s “Hell Night,” led by United States Airforce E-6, Jade McLeod, it’s time to tap into that mental toughness because the challenge begins tonight at 1800 sharp! Only the strongest will make it till morning! .
300 Meter back to front sprint
15 Minutes medball + pvc overhead + partner barbell carry
10 Minutes push up hold + sit ups + lunges + burpees CONDITIONING
20 Rounds with 20 minute time cap
Strength in Conditioning for Thursday, November 21, 2013
Taking it back to the SICEST of the Southwest II for this one, folks! Remember that gnarly snatch progression? The one that the top four women and men pro athletes had to throw down for a spot in the final workout? Yeah, that’s what we are doing today! Of course, that will only be after we complete at 12 minute EMOM of power snatches and burpees! .
OLY snatch progression
12 Minute EMOM
Odd minute: 3 tough power snatch (not touch-and-go)
Even minute: 7 burpee over bar
5 Minute rest
SSWII Snatch progression
Max rounds in 5 minutes
1 Round = 1 snatch grip deadlift + 1 squat snatch + 1 overhead squat
Strength in Conditioning for Wednesday, November 20, 2013
Wednesday is the perfect day of the training week for a fitness test. Waiting until Wednesday gives us two days of training to wake up and energize the body after the weekend. At the same time, as the mid-week mark, Wednesday isn’t so late in the week that we are too sore to accurately test our capacities. To top it all off, the extra pump from the Wednesday WOW is just what we need to keep our training fueled with urgency and enthusiasm for the rest of the week! .
Strength in Conditioning for Tuesday, November 19, 2013
One lift at a time, today we will get stronger — but only if we are not afraid of failure. The only true measure of strength requires us to push ourselves to our own failures. Only then do we know what our limits are. From this perspective, failure is not an experience to avoid or get frustrated with, but rather is one that should be sought after. Let’s resolve ourselves today to view every lift as an opportunity for success, and every fail as a valuable revelation of our strength. > .
2 Minute run, row, air dyne, lunge
Run big lap + walk small lap
Barbell progression | x3 each x10 rounds
3 Minutes walking rest
Work up to heavy push jerk
LIFE: 8-10 Push press
FITNESS: 5-8 Push jerk
SPORT: 3 Push jerk
3 Minute rest
8 Minutes to find heavy power clean
3 Minute rest
Power Clean AMRAP with 90% of STRENGTH A
12 Hours of Hell is almost here! Are you still on the fence? Well it’s time to get off an sign up! This event is both physically and mentally challenging, but worth every hour. Call us at 480.922.3253 or email email@example.com. Check out the flyer for more information.
Strength in Conditioning for Monday, November 17, 2013
Professional athletes are some of the strongest, fastest, healthiest people on the planet. At SICFIT Scottsdale we take inspiration from the pros and their training to give you the most innovative and challenging workouts we can dream up! Today our inspiration comes straight from the NFL… minus all the pads, helmets, and cups!
30 Back squats
Max effort push up
3-6 Prolwer sled sprints up + down
2 Small lap walking/light jog rest
LIFE: Sleds high up/high down | low-no weight
FITNESS: Sleds high up/high down, high up/low down low up/low down | #140/90
SPORT:Sleds high up/high down, high up/low down, low up/low down | #180/140
*decrease back squat reps by 10 each round *score = back squat weight and push up reps
10 Minute AMRAP
Walk 150 meter (small lap) then sprint length of sidewalk
Over train to injuries or under train to no results. How should we fall in the middle? What can your body handle? The key is what can your body recover from quickly? Running, lifting, swimming – all of these activities create very little benefit while you work. The real gains are made when the body works to rebuild itself, afterwards.
It is only during rest that we improve ourselves. In my reflections on week one and week two, I talked about creating beneficial stimuli to drive the rebuilding phase of the body. But really, how much time does it need to do that? In this post I want to concentrate on interval training rest periods. Let’s take sprinting for an example.
Sprinting is fantastic because it can raise the ceiling on our lactate threshold. The breakdown I use for sprint length variations are the following:
50m 100m 200m 400m 800m 1 mile
There are no absolute rules on the allotted time you need to take between intervals, but below are some time tables that reflect effective energy pathway replenishment:
Below 60 seconds of work (3:1 - Rest:Work)
ie: A 30s run warrants a 90s rest. 50m, 100, and 200m runs
1 to 3 minutes of work (2:1 - Rest:Work)
ie: A 2min run warrants a 4min rest. 400m runs
3+ minutes of work (1:1 - Rest:Work)
ie: A 4min run warrants a 4min rest. 800m and 1 mile runs
Test these out and see how your body instantaneously recovers. Then after several practice sessions try throwing them out the window and resting extra short and extra long breaks. Try 200m repeats with only 20 second breaks. Then get someone to take a picture of you lying on the pavement afterwards. Then, you better send me that picture.
Next week I want to touch on periodization and further look at our rest schedule. And as always if you are interested in learning more on functional endurance training contact me, Coach Sean, at Sean@SICFITScottsdale.com. And come run with us sometime; join the SICFIT Scottsdale running club SICFEET.
Strength in Conditioning for Saturday, November 16, 2013
Trying to decide whether or not you have what it takes for the 12 hours of hell that SICFIT Scottsdale’s “Hell Night” will subject you to? Today is your opportunity to find out! Everything from today’s workout, to the demeanor of the coaches, to the pride you feel when you complete all that is laid in front of you, will replicate what you will experience at Hell Night. Except on Hell Night… you can expect 12 times the intensity! This underwordly event begins Friday, November 22, at 6pm. Sign up online or at the gym. >
Indian run with coach
Repeat with med ball CONDITIONING
800 Meter run
50 Pull ups
100 Push ups
150 Air squats
800 Meter run
Strength in Conditioning for Friday, November 15, 2013
Having trouble at the bottom of those thrusters today? Even after all the mobility work we did for the warmup? Dropping to hips below parallel while keeping the heels down and chest up is no easy task, especially while under load in the front rack position! SICFIT Scottsdale has got the answer to all of your squat woes, worries, and wounds in tonight’s ‘Perfect’ Squat Clinic! This workshop is FREE for members but invaluable to your training! >
If you ever had the pleasure of working out along side Michael Fischer you’ve seen the level of intensity he puts into a workout. Whether it’s my Endurance class or exclusive one-on-one performance training, Mike is a shining example of 100% effort.
I meet with Mike twice a week with the goal of increasing his work capacity and in the past few months that is exactly what we have accomplished. Mike possesses a high level of mental toughness, a rare quality I look for in each of my students. This toughness allows me the freedom to be creative with his personalized training regimen, making it increasingly effective week by week. The initial phase of Mike’s training was designed to increase broad power and strength.
Here are a few of Mike’s recent evolutions:
-Strict Press 145# overhead—That’s a 50# P.R.
-Increased power clean by 30 additional pounds (previously a two year plateau)
-Completely rebuilt core stability, aiding in increased lift and press movements.
-Faster/more effective cardiovascular responses to both endurance and explosive workouts.
Mike is now in the second phase of his exclusive performance training, armed with a new nutrition and training plan. Together we increased his strength, now it’s our goal to make him lean and mean. I am excited to see what new level of fitness Mike will reach before the year is over!
The most important reps are the reps you execute AFTER it begins to burn- find the edge of your comfort zone and THEN keep pushing.
Mike, it is evident you have taken this to heart and I want to thank you for it. Way to always give 100%. –Coach Tony.