"A Deeper Look Into Training the Aerobic System thru Different Time Domains and Why?"(7.29.2014)

*Training the Aerobic System in a Nutshell*

The above picture is a skeleton structure of how I look at one particular domain of an energy system called the Aerobic System. This is my outline and structure for a six week period that will build up towards a Testing Workout in the Aerobic System. I have full templates for the weekly, monthly, and yearly plans, through microcycles, mesocycles, and macrocycles, but to break down your programming you must have a plan for each and every energy system that you want to accomplish as a program designer. Here I am building up the aerobic system through Maximum Aerobic Power Sessions aka Interval Sessions @ high bouts through the aerobic system through time domain protocol. Each week we will perform 4 sets of the given minutes, then have a 10 minute rest time, and then repeat the sequence to measure how effective we are through breathing and being consistent.

Why is Maximum Aerobic Power Sessions Important?
It allows a person to to be powerful throughout the workout and then they have a chance to repeat that workout, which in most cases we will see in other sport environments.
We will usually detail the workout with a percentage of an effort to work @, essentially an RPE Scale. People mock this system of training by placing percentages on the workouts like 80% or 90%, but then why do we have percentage training in weight training? There is really no difference in two training aspects, we are trying to understand our body through percentage training as a way to better ourselves for our sport. The only way you can get better at MAP training is setting a standard for you to follow, and then re test that standard.
We need to understand how to breathe during workouts, and how to sustain for long periods of time, especially in a sport like CrossFit.
The following picture above gives you an idea of how to program through successive increases in minute training each week, and then on the seventh week, we will test a workout that will then become an aerobic tester for Vagabond in the future.
The only way you can move onward is to move forward in your THINKING.
IMG_0480

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Banded Hamstring Mobility
+
3-5 Minutes of the following:
15 Strokes on Rower
10 Air Squats
5 Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
3 Sets of the following:
Airdyne 90 seconds @ moderate effort, rest 90 seconds.
+
Rest 4 Minutes
+
9 Minutes of the following:
100 Meter Row
8 Step Down Box Jumps
100 Meter Run
+
Rest 4 Minutes
+
3 Sets of the following:
Row 90 seconds @ moderate effort, rest 90 seconds.
B. Fitness Phase
Maximum Aerobic Power Sessions(Decrease Every Week-10-9-8-7-6-5)
3 Sets of the following:
Row 90 seconds @ moderate effort, rest 90 seconds.
+
Rest 4 Minutes
+
9 Minutes of the following:
20 Double Unders(If you cannot do double unders, then do 150 Meter Row)
10 Deadlifts @ 155/105 lbs
5 Lateral Burpees
+
Rest 4 Minutes
+
3 Sets of the following:
Airdyne 90 seconds @ moderate effort, rest 90 seconds.
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A. Power Clean + Jerk Dip + Split Jerk x 4 sets, rest 2 minutes between sets @ 80% effort.
B1. Clean Pull @ 105% x 4 reps x 4 sets, rest 1:30 between sets.
B2. Kipping Handstand Push-Ups(Increased Depth is Optional) Clusters, 5.5 x 4 sets, rest 1:30 between sets.
B3. KB Strict Press @ 30×1, 5-7 reps x 4 sets, rest 3 minutes between sets.
C. AMRAP 15 Minutes of the following:
3 Power Cleans @ 225-245 lbs/135-155 lbs
6 Deadlifts @ 225-245 lbs/135-155 lbs
9 Chest to Bar Pull-Ups
30 Meter Prowler Push @ 210 lbs load men/110 lbs load women
Post Comments to Group Page.