ENDURANCE CYCLE OFF TO A GREAT START!
So great to see so many people on the WhiteBoard establishing their benchmarks for the endurance cycle. As you felt, going all out can leave you flat out on the floor (even without a barbell!) so tend to your body just as you would after a strength day. Lots of water, lean proteins and good carbs… and STRETCH!
Tight hamstrings are a common issue for many of our athletes and running/sprinting without stretching can cause issues in the short and long term — so stretch not just BEFORE, but after too! Tight hammies can accompany virtually all cases of chronic lower back pain. The pull of these tight muscles forces the lumbar spine into a forward bent posture, the effects of which can get quite uncomfortable. Additionally, the overall mobility of the hip joints is affected… so the lesson here is — tend to those hamstrings!
Here’s a great video by Kelly Starrett (most of you know he is a mobility guru and we keep his books at the gym). It’s 8 minutes, but gives great info on assessing your limitations AND how to fix them:
5 Strict Press
8 Tempo Push ups (3 seconds on the way down then explode up)
1 Minute Rest
5 Rounds (go as heavy as possible and keep the best form possibly during the push ups)
10 Rounds Between 2 Athletes12 Deadlifts 9 Hanging Cleans 6 Front Squats FX (Fitness): 95/65 RX (Performance): 135/95 RX+ (Open): 155/105 (Clean can be squat or power)
Coach’s Tip: 1o rounds total means 5 5ounds for each partner. It’s designed to do “relay style”. One partner completes a full round then switch. Just like “DT”, the deadlifts will feel light and the Cleans/Front Squats should be heavy. You are meant to move quickly, however, so anything more than two sets (ideally one set) means your barbell is too heavy!
This is one way to get to know someone. Welcome back Nathan!