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TOTAL OF 5 TRAINING DAYS A WEEK FOR 2 WEEKS.
(20 dollars for 2 weeks = 2 dollars a training session)
Please read through the entire sheet and click on links to see the full depth of this program. Thank you for checking this out and we hope you enjoy
This is Block 2 of 3 in our energetic training series. The program was put together so each block builds off of the next, but as a coach or athlete, you can break them up and use bits and pieces as you see fit.
The glycolytic block is going to increase the demands on the body’s ability to produce and clear higher levels of lactate through glycogen breakdown and lactate shuttling (intra-inter muscular clearance). This is highlighted by the higher intensity (%of 1rm) in this block when compared to the aerobic training block.
HOW TO READ IT
Day 1: Iso holds for 30 seconds. Single arm/single leg for the first 8 exercises. This should be extremely difficult as only 10 seconds of rest is provided between each exercise. Rest 4 minutes between sets (once all 12 exercises are completed) and complete 3 total sets. This will move quickly so set everything up before you start.
Day 3: Pair up two exercises (based on color). Complete 10 reps of each exercise at full range of motion and get as many sets finished in 5 min as possible . Rest 3 minutes prior to beginning the second block. Do each block of exercises only once.
Day 5: OC movements for 30 seconds. Single arm/single leg for the first 8 exercises. This should be extremely difficult as only 10 seconds of rest is provided between each exercise. Rest 4 minutes between sets (once all 12 exercises are completed) and complete 3 total sets. This will move quickly so set everything up before you start.
If you would like more information as to why these methods are utilized, please refer to the following link:
Science Side Note
This block is predicated on building up the capacity to deal with higher levels of exercise intensity. In turn, a more pronounced level of glycolytic production will occur within the body, which is highlighted by excess lactate accumulation in the muscle and blood. At the same time, accumulation of lactate is also typically associated with lower pH levels (greater acidity) and will require more buffering capacity from the muscle. We are well aware that the dynamics of energy production are not isolated to a specific energetic quality and it takes the entire system to be working effectively at all levels of muscular contractions. For this reason, we mark this block by glycolytic due to the higher levels of lactate production, but it should be fully understood that this glycolytic system is not working in isolation.