What are you doing? Coming from me, this question holds a double edged purpose; rhetorical in nature, with a genuine undertone of inquiry. What kind of stimulus are you looking achieve with the actions you’re taking? I agree there are different strokes for different folks; however, you don’t go seducing someone you dragged home from The Roxy with the soulful stylings of John Legend.
Warming Up:
Your body should geared to a sympathetic state, when prepping for action. We’re talking about activities that lend themselves to exciting the nervous system and eliciting flight or flight responses. Now we don’t want to go getting you too excited; that novice lust can turn a wrong corner when your heart rate is peaking while you fumble away with the wrapper. “I just remembered I had to work tomorrow…”
- Trade up the foam roller for a few minutes on the erg (rower). A little aerobic ramp up to get the blood pumping with some low-level movement is a prime option; I’ve always approved of the my clients bicycling to class. I’d move right into a lunge or arm wing buffet, the limbs love general lubrication. Then, and only then, take any extra time to address those little kinks, corners, and prescribed corrective exercises.
Address your nerves, then allow us to lead you to training nirvana. The coach led warm up will prime you specifically for the tasks of the day’s lesson plan.
Cooling Down:
Your body should be geared to a parasympathetic state, when transitioning to recovery. We’re talking about activities that cue the nervous system for tranquil functions. Here is where you can jump start the process of change; it’s a lot easier to see what should have gone where after the fact, Captain Hindsight. This is an opportunity to create change and prepare for a more outstanding performance, next time. If you never recovered from your last session, why do you think your next one be any better?
- Jump on that foam roller and get after those soft tissues. Positional breathing drills and flexibility techniques are money exercises.
Get those joints, muscles, hormones, endorphins, and general desirables primed for movement. Perform exemplary, finish the job, and prepare for repeat customers. In other words, save the massage for after; fire em’ up, put em’ down.
The Chestevez
Tuesday’s Lesson Plan:
Warm Up: Dowel Work
Skill/Tech:
(:15) A) Heaving snatch balance to power position – 3 sets of 3
(:25) B) Power Snatch – 1,1,1
– 90% of 1 rm
(:40) Workout: Huffin’ and Puffin’
For Time:
800m run
Then immediately 5 rounds of…
12 Push Ups
12 Box Jump Overs (24″/20″)
Then immediately …
1000 m row
16 minute time cap
(stagger start 4-5 minutes apart)
(Got this workout from Invictus)
Optional Finisher: 3 attempts at max supinated horizontal hold on gh machine
HOS