(Phase 4/Week2/Day5)
Today I want to talk about sacrifice….
Sacrifices must be made in all aspects of life, especially in the gym. I can not count the number of times athletes and clients have asked me, how to I gain muscle and lose fat at the same time. If someone is unconditioned then this is possible. However, if the athlete has spent some time in the gym and would consider them self in fairly good shape, then this is an impossible feat without the use of some kind of performance enhancer. I bodies are not wired to do this. As myself and my athletes are going through the process of preparing for the Open and wherever fate leads us after that, our current phase of training is taking us through a focus of acquiring greater strength and sacrificing a little bit of endurance capacity. We need to realize that in order to increase strength we must lose some endurance and vice versa.
Our current goal in phase 4 of our training is to increase the capacity of our phosphagen and glycolitic energy systems. This in turn will help improve our aerobic energy system in the long run especially when it is time to shift our training from increasing our strength to applying our strength.
Stay tuned for more talks and discussion on sacrifices in training.
Strength
A1. Sled Walk, 8 x 40m at 180; rest 60 sec.
A2. Handstand Push Ups, 8 x (AMRAP – 2)
B1. Back Squat, 5 x 5 @ 70%; Rest 20 sec.
B2. Alternating DB 2-3-5 DB Press; Rest 75 sec.
C1. Halting Deadlift Drop, 3 x 3 @ 85%; no rest
C2. Weighted Box Jump, 3 x 7; rest 4 min