11.3.12 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squats
2×20 Squats
3×10 “Spike Swings”
3×8 Deck Squats (pause before standing)
3x15m Lunge + SL Balance + SlDL + SL Hop and Stabilize 
Then:
3×10 SL Off-Box Squats (no assistance from trail leg)
Then:
15x Ball Slam +
30s Rest
10 rounds
Then:
Cool Down with BB Grip Roll-ups (5 minutes worth)
 
Results
[gp_workout1]
 
 
Workout 2
5 minute row, ride, run, jump rope
Then:
DB Complex, 3 rounds, 6 reps each of the following:
Biceps Curl +
Muscle Snatch +
Bent-Over Row +
Thruster +
Lateral Lunge (3 each side) +
Push-up (hands in DBs)
Rest a bit, two sets
Then:
“Happy 36th Birthday Tammi”
36 reps each:
DB Snatch (L) +
DB Snatch (R) +
Single Arm DB Push Press (L) +
Single Arm DB Push Press (R) +
Pull-ups (use jump pull-ups if necessary)
Max rounds in 36 minutes (record total reps)
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 Coach’s Comments
 
Fitness and Health. One and the same??
 
I categorized workout 1 as a true recovery workout. Saturdays of late have morphed into less than intense workouts for those who trained the day before. The volume of Friday’s workout is so high it makes little since to chase it with another rigorous session. That said, the aim of these recovery workouts is simply to get the body moving, work through some kinks, and perhaps even address muscle imbalances with single limb training. Even the most skilled athlete will have a hard time truly going hard more than three times a week. For those interested in maintain training frequency, recovery workouts are almost a must to avoid the pitfalls of overtraining. 
 
Last week I made the comment during my seminar that fitness and health are not always synonomous. “Not always” is the key phrase there. The reality is the highest levels of fitness couldn’t be any further from health. Few people understand the physical demand of a high level athlete; the wear and tear; the psychological stress; the physiological beatdown that occurs on a daily basis to force the kind of adaptation necessary to peform at the highest level. Indeed, at a certain point there is very little healthy about the process of elite athletic development. Just because we associate movement and physicality with health doesn’t mean those same activities that promote health can’t be abused to the point of being counter-productive. 
 
Riding a bike 500 miles a week takes it’s toll eventually. Running, biking, and swimming mile after mile to condition for an Ironman is more activity than any healthy human is designed to do. 
 
You have to strike a balance between too much and not enough. My experience tells me that balance is a litte different for each of us. Some people can handle more physical abuse without the negative side effects. Others are more sensitive and need less. Health is somewhere in the middle. Health is having good physical capabilities, above that of any average human. Health is feeling good in your own skin, being free of injury, and having abundant energy. My advice, find your own balance. Comitt to going hard two to three days a week and down shift a bit on the other days. Too much is too much. It always feels good to place ourselves in an elite level category, but in the end is it worth the physical abuse it took to get there?
 
That doesn’t mean we don’t train hard. It simply means we pick our spots a bit better. We listen to our bodies. We place as much attention on recovery and self-care as we do the training itself so that fitness and health can unite. 
 
Photos

In the end our fitness should bolster our self-image. Who cares if your back squat isn’t 2x bodyweight. It’s better than it was six months ago and it’s certainly better than all the people who try to convince you you’re crazy for training so hard. Truly there is no better addiction than that of self improvement; gradual, progressive, and steady.