"Vagabond Yoga Class + Two Ways to Improve the Aerobic System"(11.5.2014)

2 Ways to Improve the Aerobic Energy System:

1. Cardiac Energy OutPut Methods:

This will help improve oxygen supply and can effectively deliver oxygen more readily to the body during your workouts.

How Do I Go About Doing This?

Heart Rate should be between 130 to 150 beats per minute, and overall for most should feel like a light effort, depending on how there aerobic system in intact. I accomplish this thru airdyne, running, and/or rowing within the gym setting. I do refer back to the Airdyne a lot of times. I have seen very good gains in my clients, putting them on progression build ups from 30 minutes up to 90 minutes.

 What this causes is an increase/larger left ventricle cavity which in turns pumps out more blood with each and every beat, which in turn can help with oxygen supply.

 2. Power Interval Settings:

I would look at this as  more of a mixed modality setting, something we might see within the sport of crossfit, and how we should be training as well for the aerobic system. The time period can last from 30 seconds up to about 5 minutes, with a 1:1 interval and/or possibly slightly longer. We can go more the enduro route, and I like to go up to 10-12 minute interval sessions at a lower intensity and fewer sets. It all depends who you are and who your client is in this setting.

 This way of training can help improve the oxygen supply at slightly higher intensities, and improves power to the cardiac muscle. We do see an increase in the left ventricular activity of the heart, but we also see a power and force production in how the heart beats every beat. To keep simple, this makes the heart stronger, and when we are getting tired, then it does mean a lot when we are fatiguing and can deliver more oxygen to the body.

*Vagabond Yoga Class on Wednesday, November 5th, 2014 @ 7:35 pm*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
A1. Deadlift, 8-10 reps x 3 sets, rest 1 minute between sets.
A2. DB Standing Press @ 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
B1. Strict Pronated Pull-Ups, 8-10 reps or 6-8 reps x 3 sets, rest 1 minute between sets.
People can scale to Negatives, 5 reps x 3 sets
B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
Row 500 Meters @ 85%, rest 2 minutes and 30 seconds between sets.
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
A1. Deadlift, 5 reps x 3 sets, rest 1 minute between sets.
A2. DB Bent Over Row @ 30×1, 8 reps/each side x 3 sets, rest 1 minute between sets.
B1. DB External Rotations @ 20×1, 8 reps/each side x 3 sets, rest 45 seconds between sets
B2. DB Zotman Curls @ 30×1, 8 reps x 3 sets, rest 45 seconds between sets.
C1. 10 Unbroken Hang Power Cleans @ 135 /95 lbs, 105/75, 95/65 lbs x 3 sets, rest 30 seconds.
C2. 15 Wall Balls Unbroken x 3 sets, rest 30 seconds.
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. Hang Snatch from mid thigh(Pause at Position) x 2 reps x 6 sets, rest 1:30 between sets.
75%-80% of your best snatch-Power
B. Snatch Deadlift(+1) + Snatch Pull(+1), 100% x 5 sets, rest 1 minute between sets.
C. Front Squat Moderate of the following:
60% x 4 reps @ 22×1
65% x 4 reps @ 22×1
70% x 4 reps @ 22×1
70% x 4 reps @ 22×1
75% x 4 reps @ 22×1
+
Rest 3 Hours
+
PM Session
For Time of the following @ 85%:
Row 1000 Meters
Followed right into the following:
5 Rounds of the following:
9 Deadlifts @ 185 lbs/135 lbs
9 Chest to Bar Pull-Ups
9 Target Burpees
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