Training Periods 2011 (first 6 months)

Cardiovascular/respiratory endurance

The ability of body systems to

gather, process, and deliver oxygen.

Stamina - The ability of body systems

to process, deliver, store, and

utilize energy.

Strength - The ability of a muscular

unit, or combination of muscular units,

to apply force.

Flexibility - the ability to maximize

the range of motion at a given joint.

Power - The ability of a muscular

unit, or combination of muscular units,

to apply maximum force in minimum

time.

Speed - The ability to minimize the

time cycle of a repeated movement.

Coordination - The ability to combine

several distinct movement patterns

into a singular distinct movement.

Agility - The ability to minimize

transition time from one movement

pattern to another.

Balance - The ability to control the

placement of the bodies center of

gravity in relation to its support base.

Accuracy - The ability to control

movement in a given direction or at a

given intensity

JANURARY until MID MARCH

Strength: Wendler (5/3/1) and Westside (MAX Effort/Dynamic) Hybrid. Deadlift, Front Squat, Overhead Squat, Bench Press, Jerk, and Weighted Pull-Up (focusing on wide grip)

Power: Implement Westside principles of Dynamic Speed also using resistance bands with barbells. Incorporate Olympic exercises (Snatch/Clean) but focus on the foundations of the movements that build up to them (Deadlift + Front Squat + Jerk = Clean & Jerk) and (Snatch Grip Speed Deadlift + Snatch Balance + Overhead Squat = Snatch). Include kettlebells.

Speed: Implement C2 Rowing Sprints and short but intense running intervals.

Balance: Focus on Pistol Squats and Handstand Push-ups along with other Gymnastic exercises. (Legless Rope Climb, L-Pull-Ups, Ring work, ect)

Stamina: Focus on intense Crossfit workouts.

MID MARCH until JUNE

Cardiovascular/respiratory endurance: Focus on Crossfit Endurance workouts by running various distances. Testing with Time Trials 2-3x a week (400m, 800m, 1 mile, 1.5 mile, 3 mile, 10K, 8.5 mile, 10 mile, and beyond). Row, swim, bike, RUN every day.

Stamina: Incorporate high repetition body weight exercises with cardio workouts (mostly high rep air squats). Use a weighted vest with cardio and bodyweight. Train SEALFIT a few times a week. Run with logs and train high repetition rope climbs. Run in boots through parks.

Flexibility: Injury prevention by implementing yoga and stretching well after training. Try to see a masseuse.

Agility/Accuracy/Coordination: Incorporate agility sprints by using strongman walks (farmers/fireman/ect). Go to Iron Sport Gym to train with strongman equipment.

Power: Dedicate 1-2 training sessions to focus on full cleans and snatches going heavy sometimes and light in high repetition other times.

Strength: Continue to train Heavy with Deadlift and various presses.

Balance: Fine tune pistols and handstand push-up along with other Gymnastic exercises.

JUNE

OCS: the test and the reason you sacrifice so much each and every day.