Yancy Camp Workout 501

This week I’m in Charleston South Carolina on Charleston Air Force Base coaching the Alpha Warrior Battle Rig Level 1 Certification. Currently over a 100 military bases have added the Alpha Warrior Fitness Gym to ttheir fitness program. Our job as Pro Alpha Warrior Coaches is to teach the active duty PTL’s (Physical Training Leaders) and civilians how to lead large group circuit workouts. The environment during an Alpha Warrior Battle Rig Group workout is all about functional fitness being coached with high energy. The workouts are an absolute blast to coach and attend. When we start day 1, there are a bunch of shy people who quickly realize that we coach in a manner that requires them to coach with passion, provide demonstrations, and get way outside their comfort zones. Many are very reluctant to take control of a group/room and lead with passion and conviction. For two days we pour in to each and every student attending in an attempt to get them to push their nervousness aside and just dive in coach/lead. It’s always apparent that some in the class just aren’t going to make it happen. I always use my story of being a shy kid who stuttered as a motivator to the students. How I forced myself over an over in to situations that required me to speak, coach, lead, etc. I’ve never come close to making the perfect speech, presentation, and I’m far from getting it all right as a coach, but I’ve allowed myself to stop being overly critical of my performance. I believe in myself and I say yes as often as possible to challenging situations that allow me to speak/lead/coach.
My message today is if you have dreams and aspirations to advance in your career, manage, coach, motivate, etc., I challenge you to never stop challenging yourself and saying yes to the opportunities that present themselves to you. In most careers, at a certain point, you’re going to have to become a good communicator and get comfortable with leading a group of people if you want to continue advancing in your career. It’s not for everyone but I’m a firm believer that it can be for many people who are currently holding themselves back. If you desire to lead/coach/manage and feel as if you’re avoiding situations that help you get one step closer to reaching your goals, I’m challenging you to say yes to the opportunities and stop being overly critical of yourself. You’re awesome my friend. Let your leadership light shine bright! Much love – Yancy

Workout 501
*Coming in to championship season, I’m working on moving your through a mesocycle of progressions with several workouts that I’m confident will pay dividends out on course. Sometimes the progression will feel subtle but it’s there and it’ll pay off. Stay consistent and enjoy my friend!
Phase 1
Run x 5min at low end aerobic effort
Heavy farmer’s walk x 30sec
Pull-up x 1 to shoulder taps x 20 to pull-up x 1
Run x 3min at above lactate threshold effort
Heavy farmer’s walk x 30sec
Pull-up x 1 to shoulder taps x 20 to pull-up x 1
Run x 7min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up
Run x 4min at above lactate threshold effort
Repeat farmer’s & pull-up/shoulder taps/pull-up
Run x 9min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up
Run x 5min at above lactate threshold effort
*If indoor, you can do all or a portion of the running at incline on the treadmill
*Shoulder taps – position yourself on the pull-up bar with your body perpendicular to the bar. Your eyes will be looking down the length of the bar. This sets you up on the bar in a similar position as when you’re attempting Twister going backwards.

Phase 2:
15-30% incline on the treadmill x 4min at aerobic effort
15-30% incline on the treadmill x 2min at above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If outdoors:
1st option – same 4min/2min with tire drag
2nd option – same 4min/2min on local trails
3rd option – same 4min/2min on road or track