Week 8

WATCH THIS FIRST.

Week 8 Training Plan & Exercises

  • Please do the following workouts "in order".
  • If unable to do a workout (because of work, family, illness), just skip it and move on to the next (do not try to catch up).
  • Any QUESTIONS: please post on the Facebook page so everyone can benefit from the answer.

Workouts - Week 8

Day 1: SAUNA - 20MIN.
Day 2: FLEXIBILITY YOGA - 20-30MIN.
Day 3: RUN - SPRINT FOCUS 30-40MIN. 
Day 4: EASY RECOVERY RUN OR WALK - 30MIN.
Day 5: HEAVY DEADLIFT - 30-45MIN.
Day 6: RECOVERY BIKE - 30MIN
Day 7: ENDURANCE-FOCUSED RUN - 30-45MIN (HILLLLLLS).

Exercise Descriptions & Instructions

FLEXIBILITY YOGA - 20-30MIN

What you will need: a laptop/tablet, mattress or soft surface (grass), somewhere quiet (e.g. park).

 

RUN - SPRINT FOCUS 30-40MIN

What you will need: a place to run or a treadmill.

NOTE: if using a treadmill, set incline at 1% during the whole exercise.

**WARMUP 1**: 10min easy jog. 1min complete rest.

**WARMUP 2**: 5x20sec run accelerating gradually to max speed. 20sec rest between each.

**MAIN SET**

Level 0: 8 to 10 rounds of 20 seconds SPRINT as fast as you can, 40 seconds rest.

Level 1: 10 to 12 rounds.

Level 2: 15 to 20 rounds.

Level 3: 20-24 rounds.

Real Life Application: well, imagine you're being chased by a dog! Or what if someone snatched your purse? You should be able to run FAST for a short distance, recover quickly, and do it again, and again!

 

EASY RECOVERY RUN OR WALK - 30MIN

What you will need: a place to run/walk or treadmill set at 1% incline.

  • Exercise: run or walk for 30min as long as you can COMFORTABLY breath through your NOSE the entire time. If you can't, slow down.
  • The purpose is to RECOVER, so don't push it.
  • Effort level: 3/10: means breathing through nose only. If using heart rate monitor: Zone 1.

 

HEAVY DEADLIFT - 30-45MIN

What you will need: a barbell and weights.

Watch this video for a demonstration of the exercise.

WARNING: make sure you follow all instructions in this video as this is a HIGH risk exercise. If in doubt, consult a trainer at your local gym. Watch our for these from the video:

(i) keeping the bar touching your body/legs throughout the WHOLE movement.

(ii) NEVER EVER let your lower back round. Watch her lower back in the video, it's completely FLAT, and that's how it should be.

1-2min rest between each set. All levels.

  • Set 1: 5 repetitions with the lowest weight: empty bar or very light weight.
  • Set 2: 5 repetitions with the lowest weight: empty bar or very light weight.
  • Set 3: 5 reps adding 10kg to the bar.
  • Set 4: same weight as set 3.
  • Set 5: 5 reps adding 10kg to the bar.
  • Set 6 onwards: Keeping adding weight with every set. Once you reach a set you can only do 5 times, STAY at that weight and do 3 more sets.

Real Life Application: the deadlift, when done properly, is the single best exercise to build full-body strength. In addition, it builds the strength required to lift heavy objects off the ground without getting injured (a basic human requirement).

 

RECOVERY BIKE 30MIN

What you will need: either a bike to cycle outdoors or a gym/spin bike. 

Exercise (all levels): a VERY easy 30min on the bike, pedaling at very low resistance and high cadence (rpm).

The focus today is RECOVERY. We are just trying to get the blood moving to help your legs get more nutrients to recover faster. Do NOT push it on this session.

You should be able to have a conversation with someone comfortably and breath through your nose the entire time.

Enjoy it! 

 

ENDURANCE-FOCUSED RUN - 30-45MIN (HILLLLLLS)

What you will need: a treadmill, and a strong mind :-).

If no treadmill is available, see Option 2 below.

**WARMUP** - 10min jog

**MAIN SET**

Level 0: do 1 to 2 rounds at fast walking pace. 

Level 1: do 2 or 3 rounds running up the hill. 

Level 2: do 3 or 4 rounds. 

Level 3: do 4 to 5 rounds.

If unable to run, walk as fast as you can, try to run a little bit.

Effort/speed level 8/10: means breathing hard but "still under control". If using heart rate monitor: Mid-Zone 3.

  • 3min at 4% incline.
  • 0.5min at 0% incline.
  • 1.5min at 1% incline.
  • 3min at 5% incline.
  • 1min at 0%.
  • 1min at 1%.
  • Repeat for number of rounds instructed.

IMPORTANT: Keep your hips stable during the incline efforts, fast cadence, shoulders relaxed, core engaged, chest "proud", don't lean forward too far!

Option 2: find a hill that takes you 4-5min to run up, then do the corresponding number of rounds (based on your level) of the following:

  • 3min run up the hill.
  • Walk back down to the bottom.
  • 4min run up the hill.
  • Walk back down to the bottom.
  • Repeat for number of rounds instructed.

Real Life Application: being able to get away from something or chase someone continuously without stopping or getting exhausted.