April 2, 2020 – Masters Program

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:

1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize.

Find your problem areas and spend some time focusing on those areas. Move through these stretches in the morning or after your training piece.
3 – Active Recovery.

This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.

At Home Workout (No Equipment)
Complete at 75-80% effort for 30 minutes:
30 Seconds of Shoulder Taps from Plank
30 Seconds of Mountain Climbers
30 seconds of Standing Ground to Sky Reaches

30 Seconds of Air Squats
30 Seconds of Single-Leg Balance (Left Leg)
30 Seconds of Single-Leg Balance (Right Leg)

Actively work to slow your respiratory rate during the Single-Leg Balance intervals.

At Home Workout (Limited Equipment)
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
60 Double-Unders
20 Burpees

If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.

Optional Running Session
Please get yourself really warmed up and then …

Three sets for times of:
Run 400 Meters @ 85% of 400m PR pace
Run 400 Meters @ 70%
Run 400 Meters @ 90%
Run 400 Meters @ 75%
Rest 3-4 minutes

Please reduce to two sets if you haven’t built up your running volume yet.