So here is the workout for this week. There is a bit of a disclaimer with this one and I will also add my two sense. This workout is extremely demanding on the body. Mostly the hamstrings. Make sure your legs are at least 90%. You don't want them fatiqued before doing this. Also, as stressed below, a warmup in very important. Finally, the hill that you use for this workout should not be too steap. See if you can't find a longer one with a 20-30% grade. That works best. Let me know if any of you guys give this a go... I worthless for two days following it, but having done it three times now do feel like i have gained half a step, which can be everything.
We will be doing an overspeed workout by running down a hill that gradually levels outs. Over time this is meant to increase stride length and stride frequency since it forces you to go faster than you are capable of on your own without a hill. Because this is so demanding on your hamstrings, it is absolutely necessary that you get a thorough warm-up to avoid injuring them. My favorite warm-up is 3-4 sets of 15 steps walking, immediately into 15 steps jogging, then 15 steps striding out, and immediately followed by 15 steps sprinting. This gets your body ready to sprint and prepares it for the overspeed workout to come.
We (as in johnny bravo) would like to incorporate these overspeed workouts about once every 3 weeks with the end of July being more optional. At that time the overspeeds will be meant more for those who would like to increase their stride frequency/turnover rate and improve their topspeed. The other option at that time will be a more cardio based workout.
We will be doing 4 overspeed runs, each with 3 minutes rest inbetween, followed by 3 light resistance sprints either with 5-10 lbs on a weight vest, no weight on the Power Sled®, or uphill sprints. And then we will do 3 free sprints with no assistive or resistive techniques involved, flat surface. In between the sprints, if you feel yourself getting cold, keep your body warm by doing jumping jacks focusing on landing and taking off just the balls of your feet to mimic that explosion in your sprints or you can do something else light like jogging in place.
Pyramid push ups-1 set, group of 3 to 6 and groups of 4 to 5
Windsheild Wipers- 2 sets of 20 (Lying on your back, arms out for stabilization, lift your feet off the ground and hold your hips and knees bent at 90 degree angles. Rotate your thighs to the right until the outer thigh touches the ground, keeping the knees together the entire time, and rotate to the other side.)
Russian Twists-2 x 25 with partner holding feet
Side Bridges-2 x 60 seconds