Workout Phase 1

WORKOUT PHASE 1

Phase 1: Week 6

PQ MONTANA

Ok You've seen this one before. This is close to your very first week. Times should be getting better. If they are not, you need to rest more and spread the workouts farther apart.

Monday

Warm Up for Workout Phase 1

Row or Jump Rope for 5 minutes

Main Set

Box Front Squat 3 x 3, 85% (180 sec rest) Pause at the end by sitting on a box or stack of weights. Then stand back up.

Rest 5 min

Sumo Deadlift 5 x 3 , 85% (180 sec rest) (Demo)

Skills

Row 2 x 3 1/2 minutes with 4 minute recoveries

Tuesday

Warm Up for Workout Phase 1

Jump Rope Barefoot

5 min., mixing in variables of DU's, Cross Overs, single foot, running

Bike

Tabata on bike 8 x 10 seconds on and 20 seconds off.

Wednesday

ROM stretches

Run a Time Trail:

Sprint Racers: 15 min

Ultra Racers (training for race over 2 hours) 40 min

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. Warm Up for Workout Routines