Cyclical SISS run at 6 RPE for the duration of the time. If possible, perform this run outside.
KIB 28 Day Fundamental Strength to Relative Strength with Metabolic Conditioning Day 9
Kib - SISS Run Outdoors x30 minutes
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
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.
LAR
ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
reps
10
Tempo
controlled
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 |
Workout Blocks
Cyclical SISS Run x30 minutes
Horizontal Loading
Run outside at a consistent pace of about 6 out of 10 on the RPE scale for about 30 minutes.
Run
Set | Time | Intensity | Tempo |
---|---|---|---|
1 | 30 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
Set | Time | Tempo |
---|---|---|
1 | 5 min h:m:s | Controlled |