October 24, 2008 – Sport Specific Endurance, Eccentric Loading
WITH ICE CLIMBING BOOTS ON
Warm Up: 2 Rounds
10x Calf Raises, 10x step onto and off 12” Plyo with 20# Pack, 5x Step onto and off 18” Plyo with 20# Pack, 5x Step Onto And Off with 20# pack.
(1) 3 Rounds @ 30# Pack
a. 10x Step onto and off 24” Plyo Box
b. Squat Sit for 30 secs
c. 10x Step onto and off 24” Plyo Box
d. Rest 3 Minutes after 3 rounds
(2) 3 Rounds @ 40# Pack
a. 20x Step onto and off 12” Plyo Box
b. 10x Step onto and off 18” Plyo Box
c. 5x Step onto and off 24” Plyo Box
d. 5x Lunge Each Leg
e. Rest 3 Minutes after 3 Rounds
(3) 1 Round @ 50# Pack
a. 50x Up and down 12-18-24” Plyo box ladder
b. Rest 2 Minutes
c. 50x Up and down 12-18-24” Plyo box ladder
d. 10x Calf Raises
(4) Total time for warm up and workout: 47:50, AHR:146, MHR: 181 during 3rd round lunges.
Cooldown: Row 5 minutes easy pace
Workout is not meant for cardiovascular endurance or muscular endurance (although i was feeling the burn on the lunges) but mostly to prepare for eccentric pressure put on the body when hiking downhill. Most of the time I would go to a mountain and hike it at least once a week 3000+ elevation and deelevation but I couldn't this week so I thought of this.
My legs hurt and my feet hurt so I guess it worked somewhat, but I guess i'll see tomorrow morning if I can still walk.
The Greatest Gift in Life is Freedom