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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