Objective: Stamina
warmup: 5 rounds
30 sec Roddick's
6x dislocates
12x swings
1) 3 mile run @ moderate pace - comfortable but not easy - perceived effort 8 out of 10
2) 10 rounds
mini leg blaster
5x pullups
10x pushups
15x weighted situps @ 25lbs
3) 3 mile run @ moderate pace
4) 3 rounds
Foam Roll IT band
Foam Roll Back
Glute Ball each side
Instep to pigeon stretch
Comments:
Stamina today guys. Part two is one of my favorite circuits. Quick - easy - minimal equipment - and to the point. If you don't have a plate for the situps just do it without them.
Mini Leg Blaster = 10x squats - 10x lunge (5/5) - 5x jumping lunge - 5x jump squats
The durability circuit is at the end. Next week I head to Jackson to get the down and dirty on where all this is going but in a nutshell we are focusing on improving our Functional Movement Screen Scores. The FMS is designed to identify vulnerability in athletes by testing their mobility, strength and movement patterns. Athletes then do corrective exercises to improve in the areas deemed unsatisfactory.
By having good movement, a strong core, strong stabilizer muscles, and a high relative strength we increase our durability. Durable athletes are harder to hurt and durable soldiers are harder to kill.