Old man Twohey still strong as fuck in his 40's
GULAGObjective: Stamina
warmup: 3 rounds
10x Roddicks
3x Y&L
6x Ankle to bar
1) 1 mile run
2) 10 rounds
mini leg blaster
10x weighted situps @ 45
3) 1 mile run
4) 10 rounds
10x Swings @ 35lbs
8x pushups
6/6x single arm heavy row each side
5) 1 mile run
Comments:
This is slowly becoming my favorite format of Stamina.
Stamina is going long : 40 to 90 minutes of nonstop training. It can be single mode - running, biking, swimming or be gym based. Gym based stamina are long circuits in the gym. A good example is the Ultimate driving maching format (see below). The session we are doing today is a combination of both single mode and gym based.
Stamina sessions are centered around volume. Lots of volume keeping the pace at a lower intensity. Keep the weight light enough to where you can continue to move, if you are hitting muscle failure than you are using to much weight. Don't get wrapped around finishing it as prescribed. Our goal is today is 45-60 minutes of constant movement.
These long sessions are great for training mental stamina. As these sessions push towards 60 minutes the desire to slow down or even stop greatly increases. Think about this beforehand and be mentally prepared to work long and hard.
I have noticed that menatlly tough athletes do the best at gym based sessions since they have the ability to suffer for longer periods of time. I suck at these. I am light and strong so heavy and fast work caps are where I thrive, take away heavy loads and me me work at 75% effort for an hour and all my strong points vanish.
One of my training partners who used to be a competitve cyclist told me along time ago that the body doesn't recognize distance, it recognizes duration and intensity. As I have continued my studies as a coach I found that this is very true. A 5 mile run on flat ground at a conversational pace is very different then a 5 mile run in the mountains at elevation.
As an industrial athlete or soldier you must be able to perform at all levels of intensity and duration. Monday we trained multiple short circuits (5min) with a very high intensity, today a long stamina session with lower intensity, Friday with be a 20 min session at a moderate intensity.
ATTN IRAQ: Seems we have a regular following from some soldiers in Iraq. I'd be curious to hear from you guys. What type of training you are able to do? What type of equipment you have? Do you follow a plan? Is your chain of command dictating your PT while in theatre? Did your PT prior to deployment prepare you for the missions you are performing?
Jake
atomicathlete@gmail.com
Ultimate Driving Machine
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
DL (135/95)
DB clean and press (35/25)
GHD sit-ups
Back-squats (115/75)
Scotty Bob (25/15) – each push up counts as 1 rep