W5D3 – Modern Athlete Strength
We’re hitting the run today as a tempo. You can think of a tempo as being “comfortably hard.” We aren’t red lining the run. On a scale of 10, this…
W5D2 – Modern Athlete Strength
We’re gonna get the blood pumping a little bit before we hit our barbell bench. Start off with 4×10 single arm DB bench. Hit all 10 reps on one side…
W5D1 – Modern Athlete Strength
We’re starting off our week with some max effort sprints. Remember, these are meant to build speed, not be a smoker. Your recovery time between should allow you to be…
Newton’s second law of motion applied in the gym
How does Newton’s second law of motion apply in the gym? Well, we know that net force is calculated by mass times acceleration. When we started the tag “lift violently”…
W4D6 – Modern Athlete Strength
Let’s start the weekend strong. First round of the movement prep is with an empty bar. Keep it light through the prep. The purpose is to prepare you for movement,…
W4D5 – Modern Athlete Strength
Standard Friday run. We’re building a big aerobic base and increasing the time on our race pace intervals. Regardless of where your aerobic capacity right now, I only need you…
W4D4 – Modern Athlete Strength
I briefly went over Compensatory Acceleration Training (CAT) earlier in the week, but wanted to dive a little deeper to make sure we’re doing a good job of explaining “the…
W4D3 – Modern Athlete Strength
Standard Wednesday programming coming up. We’re hitting some 800m repeats on a 1:1 work to rest interval. This means that if you compete your 800m run in 3:30, then your…
W4D2 – Modern Athlete Strength
Working on explosiveness with our close grip bench. Choose a weight that allows you to do a controlled, 3 second eccentric (negative), slight pause on the chest, and then explode…
W4D1 – Modern Athlete Strength
CAT squats means compensatory acceleration. Take 80% of your last heavy 3 and load it on the bar. The purpose of CAT squats is that we are moving the bar…