ENDURANCE SPORTS TRAINING
Week 2: Elite Training Plan
Monday
Warm Up for Endurance Sports Training Spin, Jog or Jump Rope for 5 minutes
Main Set
15 Min AMRAP (as many rep as humanly possible) 7 reps of 75-135 lbs (135 goal) Hang Power Cleans 9 Reps Chest To Bar Pull ups Rest 5 Min 5 x 5
Dragon Flag
Rest as long as needed between sets.
You may wait 3 hours before the Bike or do it immediately after.
Bike (Mountain Bike If Possible
4 x 1/4 mile hold within 2-3 sec Rest 60 sec between intervals then, 2 x 1/2 mile hold within 2-3 sec Rest 60 sec between intervals. Rest 3 min Sprint 5 sec on, 30 sec off, complete 1 mile in this rep scheme Notes Dead stop and start on the sprints, no rolling starts. Use a gear that will let you accelerate quickly.
Tuesday
Warm Up for Endurance Sports Training
Mobility Drill
Main Set Run a Time Trail: Sprint Racers 15 min Ultra Racers (training for race over 2 hours) 40 min
Notes Adventure racers do not race on flat ground. This should be on a hilly course, stadiums, treadmill with rolling hills, or on the trail. Try to do time trials on terrian similar to what your race is on. Do this on a known course so you can compare later.
Wednesday
Warm Up for Endurance Sports Training Jump Rope Barefoot 5 min., mixing in variables of DU's, Cross Overs, single foot, running 5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed OR 5 Bridges for 30 second holds, rest 30 sec to 1 min between. Variation: Do these on an exercise ball to build up strength. Main Set 21, 15, 9 reps for time of: Split Jerks (75-135 lbs) Ring Dips or Bar Dips Box Jumps (24"-30" high) Rest 5min Ex. 21 split jerks, 2 ring dips, 21 box jumps, 15 split jerks... Core 3 Rounds of: 1 min on 30 sec off Hollow Rocks/Superman's: Flip over when you need to, but do not go down to the ground. Endurance Swim, Rowing Machine or Kayak (You may sub upright row if you do not have a rowing machine) 120:60 x 6 or 2 min on 1 minute off x 6 Cover as much distance as possible on each interval.
Thursday
Warm Up for Endurance Sports Training Mobility Drill Run 2 x 200 m using times from last week holding pace rest 60 sec then, 6 x 400 m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries You may wait 3 hours or do immediately Strength 5 rounds for time 10 Step Ups, 70-135 lbs 24" box 50 meter Bear Crawl 10 Kettle Bell Snatches 25 pounds, each arm.
Friday
Warm Up for Endurance Sports Training ROM Drills Rollerblade, or new skill CrossFit is dependent on you being technical sound in your sport. Today work on your skills in a sport you need practice on. If you haven't set up rope practice and you will be doing ropes, you need to get this set up for next week. You'll need to tackle that once every 2 weeks starting next week. I'll be scheduling that for you. I'll help you get your body ready, but you have to get your skills ready! Warm up and once your feel good about the skills tackle this: Endurance Tabata workout out Sprint as hard as you can for 20 seconds Rest for 10 seconds Repeat 7 more times for a total of 8 sets. So what you have is a total of 4 minutes workout time. Skills Finish out the day on your blades just playing. This is a great one for the family to do with you. If you are not training for a new skill do this workout Good Mornings: 5, 5, 3, 3 Rest 240 sec between sets Rest 3 min Press: 5, 3, 3, 3 Rest 240 sec between sets Rest 3min DL: 3, 3, 2, 1, 1 Rest 240 sec between sets Rest 10 min Mini Flight Simulator 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 20 unbroken double unders 15 unbroken double unders 10 unbroken double unders 5 unbroken double unders
Saturday
Bike Do a good warm up by riding on trail. Time Trail on Trail for 15 min: Cover as much Distance as Possible. Record this distance for next time. Gear List Start checking gear for race to make sure it is in good shape.
Return to Workout Elite from Endurance Sports Training
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