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JUICY SUFFERING
Obj: Metabolic Conditioning
Warm up:
5 Rounds
Row 250m, faster each round
3x Turkish get ups @ 16kg
Training:
(1) Tabata Thruster, M-65#, W-45#
8 Rounds - 20 sec. work, 10 sec. rest, don't put the
barbell down for entire session
**** Rest 3-5 minutes ****
(2) 5 Rounds for Time
15x Box Jump @ 24"
10x Weighted Situps (M-35#, W-25#)
**** Rest 3-5 minutes ****
(3) 1x Suicide Sprint every 30 sec. for 10 min.
- 20x sprints total
Bonus:
3 Rounds
Max Dips
30m Sled Push at Body Weight
Comments:
"Juicy Suffering" is designed to make my athletes breath hard, beginning with the "warm up." For programming
purposes, I define "metabolic conditioning" as intense training events designed to stress our athletes' cardio
systems with the aim to improve capacity and stamina.
A few weeks ago I did an experiment with one of my sponsored athletes, Neil. We slapped a heart rate monitor on Neil,
and had him do several sets of intervals using different exercises. Thrusters got Neil's heart rate up faster and higher than
rowing, the airdyne, etc.
Tabata Thrusters is especially brutal. I did this with just 75#, and on the final work interval managed just 7 reps, then
I had to lay down. I found the best way to "rest" without putting the barbell own was to shove it into the crease
at my hips, and bend over - the barbell could rest on my legs, sparing my grip.
The box jump, weighted situp circuit is interesting. I consider box jumps primarily a metabolic conditioning exercise
and have my athletes step off the box instead of dropping. You wouldn't think that the weighted situp would push breathing,
but you have to hold your breath for the concentric part of each rep - which doesn't allow a rest.
I love the suicide sprints. It seems many coaches, with the exception of Athletes' Performance, discount the conditioning
effect of simply running hard. Adding the direction changes increases the metabolic hit.
The worse part of the "bonus" was the sled push. Oh the legs!!
Work hard. Breath hard. Try to enjoy!
- Rob Shaul
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| Tabata Thrusters suck.... |
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| .... rest is difficult. |
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| Sprint! |
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| Max dips .... |
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| ... and a body weight sled push for "bonus." |
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