400 mtr run (with the 45# bar)
135# thrusters x 8
400 mtr run (with 20# vest)
135# thrusters x 6
400 mtr run (with the bar)
135# thrusters x 4
400 mtr run (with 20# vest)
135# thrusters x 2
400 mtr run (with the bar)
rest 5 min
400 mtr sprint
for form/speed/time (in this order)
14:30, 1:05
ReplyDeleteYou are probably asking yourself why? It's not a very glamorous routine and it's probably not going to do anything for my fran time or my 400 mtr run or even build the kind of impressive muscle that chicks dig. BUT if you take a closer look and employ a modicum of critical thinking you will realize, forthwith, that this is the type of functional fitness that is currently being usurped by a performance based endeavor that, given the test of reality, may or may not prove functional. If you don't see the current community pigeon holing this endeavor then you are blind. If you don't see trends that dictate your client's training then you are in denial. If you aren't training for a competition and still following the crowd then you are losing. The truth is that there is a vast difference between doing functional movements and creating functional fitness. It started here and has since strayed. I'm here to put it back on track. This is why I disparage the notion of a panacea or an all-encompassing prescription. Of course anything will work to a degree but once a peak is reached and the road stops where do we go? This type of training has been lauded as the best prescription for police, fire, rescue, superheros etc. BUT I beg to differ (under the premise of a foregone conclusion of which I've yet to make). Consider these tasks: sprinting, reloading, reassembling, carrying, dragging, screwing the hose onto the fire hydrant, donning or doffing an ensemble, applying handcuffs, pressing buttons, dialing gages, aiming, and the list goes on ad infinitum. Why not simulate some of the movements while increasing work capacity? This is what makes you better at what you do. We should strive to incorporate the nuances of our job in our training if we want to move to the next level. Doing thrusters isn't going to do much for making hose connections under stress or reloading a smoke wagon (gun) or something as simple as putting the keys in the ignition. The data is out there. Lose your cool and lose the fight. How many people become inordinately frustrated while doing double unders to the point that they initiate a self-fulfilling downward spiral from which they never recover? What if a boxer got irritated by the innocuous jab to the point of losing the fight?
The point of this concoction wasn't to discover a new and fascinating combination of movements as it was to demonstrate the potential for an idea. For those of you who have jobs that depend on functional fitness (not functional movements) you might want to think about incorporating a higher level of applicability.
Overall, this wasn't a bad combo. Thrusters were light and easy, like tossing a newborn to the gods in the sky. Running with a load is always different but good if this is what you do. Again, it doesn't make sense to train like a track athlete if your job dictates that you run with a hose or carrying a heater (gun) or wear a vest.
That is all.