Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 23
Kib - SISS Run Outdoors x45 minutes
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
KIB 28 Day Fundamental Strength to Relative Strength with Metabolic Conditioning Day 23

Kib - SISS Run Outdoors x45 minutes

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Cyclical SISS run at 6 RPE for the duration of the time. If possible, perform this run outside We are starting to build up your endurance and capacity by adding time to the length of your run.

Warm-Up Blocks

7 Step Warm Up - Kib Metabolic Days (Week 1&2)
Circuit x 2

This seven step warm up will prepare you for your metabolic training days by increasing/improving fluid dynamics, normalizing joint stabilization through small motor unit recruitment, creating space in your joints/body so you can move better, recruiting small motor units again after an increase in mobility, exciting your muscles by quickly turning them on and off and finally using stimulation techniques to increase your sensory input so you can have more efficient outputs. Perform this circuit 2x through before engaging in running or cycling.

LAR
Self-Massage: Glutes
time 30-40s per
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 30-40s per h:m:s
2 30-40s per h:m:s

Self massage feet, calves, quads, hamstrings and T-spine as well before moving on.

ULT
Prisoner Runner’s Hinge
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
reps 10
Tempo controlled
T2- Threshold 2
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Pigeon Thread the Needle
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Type 1 Spinal Motion Percussive Exhalation
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Head Oscillation
reps 20s
Tempo controlled
Set Reps Tempo
1 20s Controlled
2 20s Controlled

Workout Blocks

Cyclical SISS Run x45 minutes
Horizontal Loading

Run outside at a consistent pace of about 6 out of 10 on the RPE scale for about 45 minutes.

Run
Set Time Intensity Tempo
1 45 min h:m:s 6 RPE Controlled

Cool Down Blocks

Post Run Recovery
Horizontal Loading

First take care of your feet, then put your legs up and breathe.

UMT
Recovery: Stone Mat / Rock Garden Walk
Use the stone mat or rock garden walk to stimulate the bottom of the feet.
Set Time Tempo
1 5 min h:m:s Controlled
LPR ULT
Recovery: Elevate Feet
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Time
1 5 min h:m:s

Or until legs start to tingle.

GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Time
1 5 min h:m:s

Perform while your legs are up!