Yancy Camp Workout 236
*Big favor – Sunday evening Matt Novakovich and I went live on the Spartan Race Facebook Page during a fundraiser for the father of one of the Football players for the Cedar Park Timberwolves (a Football team I provide strength & conditioning for here in Cedar Park TX) who has cancer. If you have a few spare minutes Matt and I would greatly appreciate if you could share the Spartan Race Live video stream from your Facebook page. It has already become one of the most popular videos Spartan Race has even had on their page and you could help us take it to a much higher level.
10min low end aerobic training zone effort run (no incline inside or outside or 15% or 30% incline)
Bucket step-ups x 30 (see video)
Elbow plank w/side to side hip roll x 50 (see video)
Farmer’s walk x 60sec
10/100 for max reps (see video)
Mountain climbers x 50
This completes 1 round. Continue repeating for a total of 5 rounds.
*Aerobic training zone is appx 70-80% of max HR – for low end stay in the 70-75% range.
*If possible, tie everything together without break. This keeps your HR in the aerobic training zone for an extended period of time without break which is proven to increase your aerobic base and aerobic capacity.
This will definitely turn in to strong performances out on course in 2017.
One of our goals between now and next March is to increase out aerobic base and aerobic capacity as we tackle workouts lasting longer than 1 hour without big focus on going fast. We will definitely have some workouts where we get in to tempo zone but a majority of the workouts during this time will be long in duration and in the 70-80% of max HR zone.
Keep in mind you can always scale the workouts down if you’re just getting started and need to slowly adapt your body to the longer duration workouts. If you’re only able to train 2-3 times a week, you could also scale the workouts up by adding rounds if you’re a seasoned veteran and your body is ready for longer duration workouts.
Always feel free to shoot me questions through the forum or private message me at my Yancy Camp or Yancy Culp Facebook page.
