Been in Jackson all week with Military Athlete. First day in the gym and I got hammered by Rob and Tod in a 25 minute work capacity circuit. When I say "hammered" I mean lapped. Rob is 12 years older then me. Maybe it was the elevation? No excuses - they flat out kicked my ass.
It's interesting seeing the progression of MA. More individaulized training and programming. Not the typical "one size fits all" session. If an athlete is heading to Denali for a climb or to Argentina to race downhill then their training sessions are specifically designed for that purpose.
I love this model and will start to utilize it. Many athletes have injuries / weaknesses they need to rehab / improve on and their sessions should be designed to address those issues.
I have 3 athletes who are all strong but have some shoulder issues that are holding them back. 2 of them took Operator Ugly and felt that their lack of shoulder strength / stability kept them from performing as well as they should have. Those injuries could require therapy, rest, or both. A specific program should be designed for those 3 athletes incorporating strengthening / mobiity exercises while focusing on lower body strength and work capacity.
Here is the session that Rob Shaul so cleverly named
Jake gone bad
Objective : 25 min work capacity
warmup: 5 rounds
8x romanian deadlifts
8x pushups
8x goblet squats
intep to pigeon
25 minutes - as many rounds as possible
20x box jumps @ 24''
20x swings @ 50lbs
20x ball slams @ 20lbs
20x jingle jangles (5m sprints)
20x weighted situps @ 15lbs
2) 4 rounds
8x ab wheel
8x Ankle to bar
8x slasher each side @ 35
20/20/20 plank (side, front, side)