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"UBIQUITOUS"
Obj: MetCon/Power Endurance
Warm up: 4x Medicine Ball Complex
Training:
(1) Team Workout "Tail Pipe"
P1: Row 250m
P2: Hold 2x 24kg kettlebells in rack position until P1
completes rowing
Switch positions, repeat 3x
(2) 80x Getups with 80# sandbag (40x each shoulder)
(3) Tabata calf raises
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"VERONICA"
Obj: Power Endurance
Warm up: 5 Rounds
10x burpees
1x Rope Climb
Training:
(1) 3 Rounds for Time
Run 400m with hill
25x Swings @ 24kg kettlebell
10x Bench Press @ 135#
(2) "Big 5 Fifty-Five" (Grind, don't race)
10-9-8-7-6-5-4-3-2-1
Goblet Squat @ 32kg
Pull up (strict, no kipping)
Box Jump @ 30"
Dip
Weighted Situp or GHD Situp x2
Comments:
"Tail Pipe" is a Mark Twight/Gym Jones little sufferfest myself and Brian Harder experienced at that seminar.
It goes fast, but hurts. I'm not sure the physiological value in it - it's mostly suffering, with the added mental aspect
of knowing that the longer you take to row, the longer your partner has to suffer holding the two big kettlebells in the "rack"
position crushing down on his chest and lungs (makes you feel like your drowning.)
Exum Guides and climbing partners Ben Gilmore and Kevin Mahoney completed "Ubiquitous" together. They have a
6-week expedition Asia planned for October.
In speaking to Ben and Kevin, both commented that one of the "limiting factors" on big, icy alpine climbs is
weak calves - fatigued from ice climbing. So we did a little experiment with a set of Tabata calf raises. I had Ben, Kevin,
and fellow Exum Guides Brenton Reagon, Andy Bardin and Dan Corn, all stand with their toes on a couple 45# bumper plates stacked
together.
The Tabata protocol is 8 rounds of 20 seconds work, 10 seconds rest. Their "rest" wasn't "rest" -
I had them hold still with their toes on the plates and heels elevated.
The result was "interesting." - Understand that these are all world class mountaineers, who have been guiding
in the Tetons all summer putting down incredible volumes of vertical gain. Ben said to help train his calves, he tries to
walk on his toes as much as possible while guiding.
Anyway, after 3 intervals, faces were contorted into grimaces and groans filled the gym. By the end I had earned plenty
of dirty looks.
The calves are a relatively tiny muscle, and to be honest, the only time I'd ever trained them myself was during my old
body-building wannabe days.
We did this experiment Thursday, and Monday, both Ben and Kevin reported lingering soreness from this one Tabata interval.
A clear example of any general fitness program, even a high level one like ours, needs sport-specific fine tuning. More work
to do ....
"Veronica" is a great power endurance effort, with a quick running-based hit at the beginning, followed by a
Big 5 Fifty-Five grind.
Big 5 Fifty Five comes from Dan John, and is a simple, effective, and flexible workout formula.
The 10-9-8-7-6-5-4-3-2-1 countdown rep scheme adds up to 55 total reps. When combined with 5 distinct exercises, you get
"Big 5 Fifty Five."
I've used Dan's formula with many different mixes of exercises including bench presses, box jumps, power cleans, push
presses, burpees - you name it. I've gone heavy, and light with it. Big 5 Fifty Five is a great tool for any athlete or coach's
tool box.
- Rob Shaul
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| Half way through Tabata calve raises... |
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| Train hard together. Climb fast together. Kevin and Ben on the way to 80x getups. |
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