Big L - Gym Based Aerobic Endurance

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1469553440_32fa101358167c31424bb800e1c749f3.jpg

Big L - Gym Based Aerobic Endurance

35.00

The focus of this cycle is to develop aerobic endurance beginning at the 40 minute mark, and progressing to 60 minutes of constant work. The aerobic system is the main driver for our body, and is the most forgotten component with the rise of interval style training.  We’ll use a combination of movements in multiple 15-20 minute blocks in order to achieve the goal time domain for aerobic endurance. Even if you are a experienced endurance athlete, the nature of the gym-based aerobic endurance work will be very challenging. Remember - always form over intensity. Every rep should be perfect. 


The strength component of this cycle will focus on improving Pull Ups and unilateral lower body strength (single leg). You’ll assess a max set up of pull ups at the start and end of this cycle, as well as a 10RM Walking Lunge. The Pull Up progressions can be found in the chart below on the last page - they are based on your pull up strength for appropriate individual scaling. 


Additionally, we’ll introduce some short sprinting and agility drills on Tuesday’s and Thursday’s. Start slow with these and make sure you do the entire warm up. Sprinting is hard on the body and if you haven’t done any sprint work recently, you can pull a hamstring quite easily. Build competence and confidence, and then start to increase speed/intensity. 

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