10-31-16

Strength

Warm: 3 rounds: 10 hang cleans (65/55), 10 squats, 5 pull ups, hip flexor

1 RM Hanging Squat Cleans

5×1 Hanging Squat Cleans, banded shoulder stretch

6×5 Push Press, 5 DB bent over rows, toe touch

6×8 Front Rack Lunges, 4 jumping lunges, pec/lat

10-28-16

Strength

Warm: 3 rounds: 10 back squats (75/55), 10 good mornings, 10 pushups, wall squat

1 RM Back Squat

6×1 Back Squat (92% 1 RM), cross body shoulder stretch

5×4 Man Makers, 2 box jumps, 5 dislocates

6×8 Upright Rows, 8 weighted dips, pigeon

The Off-Season

Spartan Worlds are over, the OCR Worlds in Canada are over, the race season has slowed down and it’s getting to be holiday season. This is what we like to call the off-season, a perfect time to relax and enjoy what you worked hard for with family and friends. And you know what? You earned it, take those couple of weeks off, maybe go outside and enjoy the leaves and the cooler weather before winter sets in. But after that it’s time to get back to work.

Something I hear often as a coach are people who say “I’ll start my routine after the New Year” as if it’s some magical thing that makes training easier. I’m here to tell you, if you wait that long to start training for the next race season or your spring and summer adventures you are way behind the curve and playing catch-up is a major challenge.

For our elite athletes, training starts for real in the next few weeks. We will be working on their base endurance and strength. We follow the mindset that if you’re not willing to train outside when it’s cold and wet, you won’t be willing to race well in it either. That means getting outside and putting some miles in no matter the conditions.

For our general fitness athletes they will be working on work-capacity, hypertrophy, and stamina this winter. We still follow our basic programming cycle, and these areas are very important to work on. This will provide them a solid strength and muscle density base along with the endurance to go a long time doing various tasks at various intensities. Perfect off-season training for the amateur racer, outdoor adventurer, or fitness fanatic.

The bottom line here is that no matter what you do this winter, do something. If you want 2017 to be the best year ever, you need to start preparing for it now.

If you want help this winter, RFT Coaching has classes available to get you in the best shape of your life for next season. We have our Mtn Fitness and Spartan SGX classes available, as well as 100% custom personal training, and 100% custom online coaching. If you’re looking for something a bit more generic we also sell ready-made programs for the Sprint, Super, and Beast Spartan Races, and we will be releasing the Agoge, and Hurricane Heat programs soon so be sure to check back often.

For the ready made programs go to: https://home.trainingpeaks.com/products/trainingplans/list.aspx?DCI=18&PS=50&searchtext=Spartan&searchmode=anyword&categoryfilter=0;&orderby=0;

Be sure to choose one from RFT Coaching, and use the code “WSOM” for 10% off at check out.

For more information on how we can help you have the best season ever send us an email to info@rftcoaching.com and we will get back to you right away!

10-27-16

Endurance

Warm: 3 rounds: 10 shuttles, 4 grapevines, 10 bench dips, pigeon

*Partner Workout*

3 Rounds: 100 step ups, bike (zone 3-4), 100′ bear crawl

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: hip flexor, 5 dislocates, 5 laying shoulder rotations

 

*1 partner does step ups while the other bikes. Once the 100 step ups are complete they switch. The bear crawl is done at the same time after both partners have done step ups and the bike.

10-26-16

Strength

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, pec/lat

1 RM Bench Press

6×1 Bench Press (92% 1 RM), pigeon

5×4 Curtis P’s, 6 pull ups (weighted), triceps stretch

6×8 Deadlifts, 4 jumping squats, frog

10-25-16

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 situps, 5 pull ups, pec/lat

5 min AMRAP: 5 pull ups, 10 dips, 15 pushups

-rest 2 min-

5 RFT: 10 box overs (24/20), 5 burpees

-rest 2 min-

EMOM (5 min): 2 deadlifts, 1 hang clean, 2 front squats, 1 push press (*85% 1 RM push press)

LB Complex

3 rounds: hip flexor, pigeon, banded shoulder

10-24-16

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 good mornings, 10 lunges, frog

1 RM Hang Clean

5×1 Hang Clean (92% 1 RM), banded triceps

6×5 DB strict press, 5 bent over rows, toe touch

6×8 Box Squat, 4 jumping lunges, 5 dislocates

10-21-16

Strength

Warm: 3 rounds: 10 front squats, 10 situps, 5 pull ups, wall squat

1 RM Front Squat

6×1 Front Squat (92% 1 RM), cross body shoulder stretch

5×4 Power Cleans, 2 box jumps, childs pose

6×8 Bench Press, 8 DB bent over rows, toe touch

10-20-16

Endurance

Warm: 2 rounds: 10 shuttles, 10 pushups, 10 good mornings, pigeon

3 Rounds:

5 min bike (zone 2-3)

5 min row (zone 2-3)

5 min step ups (zone 2-3)

 

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: lax shoulder smash, lax foot smash, cross body shoulder stretch

10-19-16

Strength

Warm: 3 rounds: 10 push presses (45/35), 10 sit-ups, 10 squats, banded triceps

1 RM Push Press

6×1 Push Press (92% 1 RM), wall squat

6×5 Deadlifts, 2 broad jumps, pec/lat

6×5 Craig Specials, 5 DB back flies, toe touch

10-18-16

Work Capacity

Warm: 3 rounds: 10 shuttles, 5 chin ups, 10 lunges, hip flexor

50-40-30-20-10: step ups, KB swings (53/35), pushups

4 rounds: 10 situps, :30 side plank (each), 10 banded oblique rotations (each), 10 good mornings

3 rounds: frog, banded shoulder, 6 windmills

10-17-16

Strength

Warm: 3 rounds: 10 SDHP (65/45), 10 good mornings, 10 pushups, 5 dislocates

1 RM SDHP

5×1 SDHP (92% 1 RM), hip flexor

6×5 DB Bench press, 5 pull ups (weighted), pigeon

6×8 Front squats, 4 jumping lunges, triceps stretch

10-14-16

Strength

Warm: 3 rounds: 10 deadlifts (95/75), 10 good mornings, 10 bench dips, wall squat

1 RM Deadlift

6×1 Deadlift (92% 1 RM), child’s pose

5×4 Curtis P’s, 2 box jumps, pec/lat

6×8 Push Presses, 8 back flies, toe touch

10-13-16

Endurance

Warm: 3 rounds: 10 shuttles, 10 situps, 10 pushups, pigeon

4 rounds: 800m run, 200m farmer’s carry (53/35), 100′ ape

2 rounds: Jane Fonda’s, 50 SHJ’s

3 rounds: banded triceps, banded shoulder, toe touch

10-12-16

Strength

Warm: 4 rounds: 10 pushups, 10 good mornings, 10 lunges, triceps stretch

1 RM Barbell Row

6×1 Barbell Row (92% 1 RM), pigeon

6×5 back squats, 2 broad jumps, pec/lat

6×5 man makers, 5 db chest flies, frog