This is the beginning of the last four week segment of our periodized schedule. During these four weeks, we are going to be looking to optimize our training goals for the 12 weeks that we have been training. What are our goals? Collectively, we have weightlifters, runners, folks interested in getting stronger and slimmer, and a large group who wants to do the Warrior Dash in October. Elements of this schedule apply to all of these goals, make sure you are using the right ones to prevent injury and overtraining. Don’t forget about performance nutrition, it’s the most important part!

Endurance Training: For endurance training options see my new page.

Daily Workout March 1, 2010

Part Ia: Weightlifting:
Clean: 8 sets of doubles, work on form
Jerk Balance: Using 80-90% of max jerk, perform 5 sets of 2-3 reps
Front squat: 5×5, use 80%-100% of weight used for cleans above
Assistance core and balance exercises

Part Ib: Linear Strength
Front squat 3-5 reps, 5 sets
Overhead Press 3-5 reps, 5 sets
Optional: Hang power clean 3-3-3

Part II: Core/Conditioning
Jump rope 100 reps
15 sit-ups
5 rounds

Coach’s notes:
With the front squat, remember to support the bar on your shoulders and not your wrists. Keep your elbows forward and up as you descend into the squat to support the bar. The hang power clean is performed by pulling the bar from above the knee and catching it high, without a full squat. The jerk balance is performed by starting with the bar in the jerk rack position and the feet split to approximately half the final split jerk length. Dip and drive the bar up overhead while pushing against the planted back foot and moving the front foot the remaining distance into the final split position.

Daily Workout March 2, 2010

Muscle Endurance/Conditioning:
Overhead walking lunges 25 each leg
10-15 Pullups
10 Pushups
4 rounds

Coach’s notes: For the overhead walking lunge, either hold arms overhead, or carry a medicine ball, plate, dumbbells, or barbell. Max weight is 25 lbs for women and 35 lbs for men. Adjust reps as needed, rest between sets as needed, do not exceed 2 minutes.

Daily Workout March 3, 2010

Linear Strength
Deadlift 3-5 reps, 5 sets
Curl grip floor press, 8 reps, 3 rounds

Part II: Conditioning/Core
30 kettlebell swings, go heavy
1 minute rest
3 rounds

Coach’s notes: A curl grip floor press is essentially a tricep bench press. You can do it off a bench if you like, but if you do it off the floor, use bumpers for safety. The grip is an underhand, or curl grip. This targets the biceps and triceps and takes the stress off the shoulders. It is a good alternative to the bench press for those with shoulder issues. If you don’t know how to do this, do standing bicep barbell curls instead for the same set/rep scheme.

Daily Workout March 4, 2010

Part Ia: Weightlifting
Snatch: 8 sets doubles
Overhead squat: 5×5
Romanian deadlift: 10-8-6-6-6-6-6
Core and balance assistance

Muscle Endurance/Conditioning:

25 squats
15 situps
15 Kettlebell swings
4 rounds

OR

50 squats
Run 400 meters
4 rounds

Coach’s notes: For muscle endurance/conditioning workouts, time your rest as needed. Allowing 30 seconds to a minute of rest before you are completely drained will allow you to continue working with good form for the duration of the workout. This is more importance for developing overall endurance in the long run. As you get more conditioning, you can lengthen the periods between rest until you can work straight through without rest. The squats are unweighted bodyweight squats. Make sure you get a full range of motion, ie thighs below parallel, and keep your heels on the ground.

Daily Workout March 5, 2010

Linear Strength
Back Squat: 3-5 reps, 5 sets
Bench Press: 3-5 reps, 5 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles

Daily Workout March 6, 2010

Weightlifting Practice 10 am.