Tuesday 10/3/17

Tuesday 10/3/17

Read – Weight Training for Endurance Athletes by Dr. John Rusin (again because he’s badass). So many of our MVMNT Family walked into your intro session and said something to the effect of “I run a lot but I think I should add weights. Also, my knees <or insert any major joint> hurt. A lot.” or “I used to run and I was so “fit” back then but my <insert major joint> hurt so I stopped.”

Thankfully, you’re here with us now. And whether you decided that slogging maybe isn’t the best on the ole bod or we’ve managed to convince you that strength matters, we’re glad your joints are on the road to recovery. And don’t be surprised when you cruise past your cardio-only-bunny friends during this year’s Gobble Jog.

“It seems that every endurance athlete, sooner or later, slips into a deep, dangerous hole. Those afflicted by this malady are generally recognized by the tattoo they sport on their shaved calves, a tattoo that reads “Ironman Triathlon.”

That ink represents more than just a race – it represents a neurotically emotional and physical feat that necessitates a special kind of crazy to train for, let alone compete in.

This kind of insanity requires you to throw away all hopes of orthopedic health and any social life in order to have a chance to complete this 10+ hour nightmare.

Add to that the lack of cross training, intelligent programming, and restorative and regenerative therapies needed to minimize the damage caused by the training alone, and you have a group of Ironman competitors physically ruined for life.

It’s a good thing traditional strength and conditioning is here to save the asses of triathletes and other extreme endurance athletes from long-term pain and injury. Proper training will allow you to get the most out of your body while reducing your time on the road, thus giving you a fighting chance to survive.”

Gymnastics Series Week 1 – The Pull-up

Coach Amelia will teach the skills and progressions to help the beginner to the advanced member dial-in technique. The pull-up will be broken down to achieve a quality movement pattern and fix bad habits. This will allow even the most advanced athlete to learn more complex patterns and drills.

Tomorrow night’s class will cover:

  • Core Stability
  • Ring Rows
  • Strict Pull-ups
  • Kipping
  • Butterfly kipping

Haven’t paid for your spot yet?? Buy the full series here or just one class. You can also put your name on the list at the front desk.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – try to increase weight each set

Strength
30 minute limit

Levels 3/4

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 2 at 75%
5 x 2 at 85%

Level 2

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
2 x 2 at 75%
3 x 2 at 85%

Level 0/1

5x
5 Tempo Squats (3211: 3 seconds down, 2 second pause, 1 second up, 1 second reset at the top)
50 Plank Shoulder Taps (should take about 30 seconds)
10/10 Single leg Hip Bridge
10/10 Single Arm Swings
Rest

Conditioning
Burpee Challenge Prep

9 minutes (3 rounds)
120 seconds AMRAP
60 seconds rest

L3/4 – must perform burpees under pull-up rig, jump up and touch the pull-up bar with both hands each rep