Mesocycle

(6 weeks)

goals & Stimulus

 

We will focus on muscular endurance, moving with light to medium weights at higher repetitions.

 

This metabolic conditioning (change in bodily physiology and energy systems) is aimed to improve your oxygen delivery to working muscles during workout. It will also challenge your body to clear lactate more efficiently in workouts that challenge the cardiovascular system (heart and blood vessels in their oxygen delivery).

 

Simply put, the goal is to be able to keep on moving at medium intensity without gassing out for a lengthened period of time.

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Therefore for this mesocycle, heavier is not always better; we want to be able to move consistently without resting too much. 

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Remember that bodyweight is still weight - you are moving your bodyweight which you should be able to move consistently before adding intensity (load).

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Workout 1

 

Every 2:30 for 4 Rounds:

a) 400m Run

b) 15 Push Ups + 20 Dual-Dumbbell Deadlifts (35lb x2)

c) 20 V-Ups 

 

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Notes

4 Rounds of a) - b) - c)

• Set timer 12 Rounds of 2:30 intervals (total: 30 min)

• Rest remainder of time after you finished the task(s)

• It is an almost 30 min. workout, and task is not For Time, so pace it appropriately; rest time will get shorter as the rounds progress

 

Muscles worked

Run: IT band (lateral side of thigh), ankles

Push Ups: triceps, pectorals

Deadlifts: hamstrings, lower back

V-Ups: abdominals

 

Recovery

Static stretch

• Pectorals 

• Cat and cow - 4 sets 

Myofascial release

• Massage ball or tumbler on triceps (1 minute roll, 30 sec press on each side)

• Foam roller on IT bands (1 minute roll, 30 sec pressing hold on the tightest spot)

• Cobra hold 20 sec, 3 times

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Workout 2

 

I. Isometric Strength

3 Rounds of:

0:45 Wall Sit

0:45 Plank Hold

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II. Metabolic Conditiioning

2 Rounds For Time:

 

30 Dumbbell Back Rack Lunges 

30 Mountain Climbers (R+L=1)

6 Strict Pull Ups

 

25 Alternating Dumbbell Clean n Press 

25 Shoulder Taps  

5 Strict Pull Ups

 

20 Dumbbell Goblet Squats (50lb)

20 Rock Climbers

4 Strict Pull Ups

 

Notes

• Unless specified like mountain climbers (R+L=1 rep), all reps are 1

• On mountain climbers, shoulder taps, rock climbers - start at push up position with your body being in a straight line, from there, bring your body a little bit forward (shoulders passing wrists slightly) and while keeping your body in a straight line, keep your core squeezed while you do all the movements.

 

Muscles worked

DB lunges: quadriceps, gluteals

DB clean n press: deltoids, triceps

DB squats: quadriceps, psoas

Push up position movements: abdominals, deltoids

Pull ups: latissimus, pectorals

 

Recovery

Static stretch

• Couch quad stretch - 1:00 on each side

• Frog stretch - 0:20 hold x3

• Deltoid stretch - 0:40 on each side

• Pectorals stretch

Myofascial release

• Use foam roller on quadriceps (1:00 roll, followed by 0:40 of pressing hold)

• Use foam roller on hamstrings (one side at a time - 1:00 roll; 0:20 pressing hold)

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Workout 3

 

I. Aerobic Conditioning

4 Sets of:

400m Run at 6-7RPE (refer to Rate of Perceived Exertion chart above)

Rest 0:30 between sets

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II. Workout of the Day

12 Minute AMRAP (As Many Rounds/Reps as Possible):

10 Squat Thrusts

15 Plate Ground to Overheads (25lb)

20 Heel Touches 

15 Floor Jacks

10 Plate Russian Twists (R+L=1)

 

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Notes

Keep core tight (squeeze!) on heel touches and russian twists, or your back muscles will take over as the agonists (main muscles) instead of being antagonists (supporting muscles on the opposite side of the main working muscles).

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Muscles Worked

Run: IT band, ankles

Squat thrusts: hip flexors

Heel touches & russian twists: abdominals, obliques

Floor jacks: deltoids, abdominals

Plate G2OH: hip flexors, hamstrings 

 

Recovery

Static Stretch

• Ankle wall or pole stretch

Myofascial release

• Use foam roller on IT band

• Use foam roller on hamstrings 

 

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Workout 4

For Time: 

21-15-9

Dumbbell Thrusters (25~35lb x2)

Lateral Burpees Over the Dumbbell

 

Rest 1:30, then

15-12-9

Dumbbell Thrusters

Lateral Double Hop Burpees Over the Dumbbell

 

Notes

Have a plan - eg. set of 21: 11/rest/10 reps, set of 15: 8/r/7 reps, set of 9: straight through

Go strong on the thrusters (while having a plan), and pace the burpees.

Go slow on the burpees but be consistent; instead of doing a few fast then having to completely stop to rest.

 

Muscles worked

Thrusters: quadriceps, latissimus, triceps, deltoids

Burpees: triceps, quadriceps, hamstrings, 

 

Recovery

Static stretch

Elbow joint - 3 sets of 0:20

Myofascial release

Use foam roller on quads, hamstrings

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