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THE CAUTIOUS SELDOM ERROR
Obj: Power Endurance/Strength Endurance
Warm up:
12-minute Kettlebell Complex @ 12kg (men), 6kg (women)
1 minute each of the following exercises. Move directly
from one exercise to the next, no break. Keep the kb
moving for 12 minutes.
1-arm swing - right
Figure 8 - right to left
1-arm swing - left
Figure 8 - left to right
Clean & Press - right arm
Slasher to halo
Clean & Press - left arm
Slasher to halo
Kettlebell Snatch - right arm
Right leg lunge (hold kb in left arm)
Kettlebell Snatch - left arm
Left leg lunge (hold kb in right arm)
Training:
(1) For Time:
Run 400m
10x Turkish Get up each hand @ 16kg (men), 8kg (women)
40x Jumping Lunges (20x each leg)
Run 400m
7x Turkish Get up each hand
30x Jumping Lunges (15x each leg)
Run 400m
5x Turkish Get up each hand
20x Jumping Lunges (10x each leg)
Run 400m
3x Turkish Get up each hand
10x Jumping Lunges (5x each leg)
(2) 10 Rounds (grind, not for time)
5x Pull up (3x women)
10x Dip (7x women)
15x Push up (10x women)
Comments:
"The Cautious Seldom Error" starts with a 12-minute continuous motion kettlebell warm up routine. You can also
do this with a dumbbell.
Most the exercises are common, except the "slasher to halo." Start with both hands cradling the handle of the
kettlebell as if you were doing a goblet squat. Drop the kettlebell down to your right hip.
"Slash" it across your body to your left shoulder, then continue to move the kb around the back of your head,
ending at your right shoulder. Drop it down to your left hip, and repeat the movement, in the opposite direction.
I used a 12kg kettlebell for this, and it was a little light. Next time I'll use a 16kg.
For the timed run/get up/lunge circuit, I used a 20 kg kettlebell and finished in 22:56. The 20kg was about all I could
handle - I had to protect my face when using my left hand.
And moving from the get ups to the jumping lunges is killer. All of my lunge sets were broken, except the last round.
(What a sissy!)
The final bodyweight circuit is something we've revisited several times in the past. Sometimes I underestimate the potency
of bodyweight exercises - don't make the same mistake. They are great for getting fit and strong.
One note about the differences between men and women. Rare is a female athlete who can do the same number of upper body
bodyweight exercises as men, yet I see that several coaches prescribe the same reps. I suspect their women flail. I don't.
Also, several months ago we stopped using bands to assist pull ups and stop doing kip pull ups. Instead, I have my athletes
do strict pull ups, and if they can't, I have them do negatives.
The result? Pull up strength for nearly all of my athletes is up significantly.
- Rob Shaul
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| Allison and Kim fight through their jumping lunges. |
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| Lance builds full body power for surfing. |
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