Workout Post

Workouts to mix things up, literally! This is not meant as an all inclusive strategy, you still need cardio training, which is included. But I post this as a 3 week "time out” to what you might be using currently. What are you waiting for? 

Instructions:

Alternate Workout 1 and Workout 2 every other day (Workout 1 - rest day - Workout 2 - rest day - Workout 1 - etc.

Workout 1 

1. Front Squat: 

2-3x5 warm up sets

3x5 work sets

(If you don’t have access to a barbell for Front Squats, hold some other weighted implement in a high front rack position instead).

2. Weighted Pull ups

4 sets Max sets@10-15% body weight

(If you don’t have access to a weighted vest for Pull ups, put weight in a backpack or hold some other weighted implement between your legs).

3. Push ups

4 rounds of : 1 min Max effort/1 minute rest


Workout 2

1. Deadlift:

2-3x5 warm up sets

3x5 work sets

(If you don’t have access to a barbell for Deadlifts, find something moderatly heavy you can safely lift off the ground instead i.e. weighted backpack, sandbag…).

2. Press

2-3x8 warm up sets

3x8 work sets

(If you don’t have access to a Presses use some other weighted implement you can safely press overhead in a controlled fashion, double or single arm, i.e. dumbbell, kettle bell, sandbag, etc.)

3. Sit ups

4 rounds of : 1 min Max effort/1 minute rest


Run Workouts 

Follow these workouts, in order, every other day.

Workout 1:

40 minute LSD@7:00-8:30 min/mile pace

Workout 2:

30 minute FARTLEK (4 minutes LSD followed by 2 minutes FAST: x 5)

Workout 3:

45 minute LSD@7:00-8:30 min/mile pace

Workout 4:

30 minute FARTLEK (4 minutes LSD followed by 2 minutes FAST: x 5)

Workout 5:

50 minute LSD@7:00-8:30 min/mile pace

Workout 6:

35 minute FARTLEK (4 minutes LSD followed by 3 minutes FAST: x 5)

Workout 7:

55 minute LSD@7:00-8:30 min/mile pace

Workout 8:

40 minute FARTLEK (4 minutes LSD followed by 4 minutes FAST: x 5)


Swim Workouts

Swim #1

300 Warm up

Fins On

3 x 15 minute swims (1st 15 min.=CSS - 2nd 15 min.=freestyle-3rd 15 min.=CSS)

200 EZ


Swim #2

300 Warm up- No Fins

Fins On

4 x 400 CSS @ 1:00 rest

Fins Off

200 EZ Cool Down


Swim #3

(All On :40 Second Rest)

No Fins

200 CSS - 400 Free - 100 Free - 100 Kick

Fins On

600 CSS - 800 Free - 200 Free - 200 CSS - 600 CSS

Fins Off

400 Free - 100 Free - 100 Kick

200 EZ


Swim #4

300 Warm up- No Fins

Fins On

8 x 50 Free (Half fast - Half EZ) @1:00

6 x 100 CSS

Hit Your Goal Pace @2:00

Fins Off

400 Cool Down


Swim #5

2 x 20 minutes CSS swims



© Mark Negele 2016