Morning Workout (6:45-7:30 AM)
Strength Work Focused on Upper Body
- Warm-Up:
- Light warm-up in a variety of patterns and loaded positions to improve range of motion before the session.
- Workout:
- Bench Press Barbell (Superset with below):
- 4 sets of 3 reps at RPE 7
- Rest: 3 minutes
- Weights: 70kg, 74kg, 76kg, 76kg
- Equipment: none
- Lat Pull Down with medium neutral grip handle:
- 3 sets of 8 reps
- Rest: 3 minutes
- Weights: 40kg, 45kg, 50kg
- DB Seated Overhead Press (Superset with below)
- 3 sets of 10 reps
- Rest: 2 minutes
- Weight: 35, 40, 40 lb DB
- Standing DB Bicep Curls Alternating
- 3 sets of 8 reps
- Weight: 35 lbs for all sets
- Bench Press Barbell (Superset with below):
- Reasoning:
- The focus here is on maintaining strength while building lower extremity endurance for running. Volume is intentionally kept low to minimize overall fatigue. With frequent exercise, I respond better to lower volume. The increased rest compared to earlier phases of training is to allow for better recovery.
Afternoon Workout (1:30-2:30 PM)
Echo Bike Sprint intervals:
- Warm-Up:
- Increasing intensity by cadence of 2 RPM’s every minute from 48-64.
- Workout:
- 4 minutes working at a cadence of 66 (~320 watts), 4 minutes rest at cadence of 44-45. Performed for 5 rounds (40 minutes total)
- Reasoning:
- Improve ability to generate power over a period of time. Improve glycolysis or the use and shuttling of glucose. Improve use of lactate as fuel as well. Much less aerobic demanding given the amount of work being performed. Can only sustain this 1x/ week as the fatigue adds up.
