This session has 2 High Intensity Steady State working blocks. Block 1: Muscle Endurance and Strength. Block 2: Cardio.
Practice each exercise before starting the circuit.
Set up the exercises before starting the circuit.
Block 1: Adaptive Goal Selection: Muscular Endurance. Strive for Max intensity or RPE 9.
You are trying need to keep a continous pace during this block.
Block 2: Cyclical Tabata using Sprints, You are going to be unweighted.
RG-L2- Continuous Tabata HISS Cardio
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
RG-4 min-Continuous-4Q Tabata-2:1-Muscle Strength & Endurance-HISS
Giant Set
x 2
This 4Q Tabata circuits maximal intensity exercise from each quadrant in a Tabata format (20s:10s for 4 minutes). Practice each exercise and be sure you set up the exercises before starting the circuit.
Adaptive Goal Selection: Musclualr Endurance. Strive for Max intensity or RPE 9. You need to keep this continous.
ULT
Breakdown
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
Develop ground up neuromuscular control and enhance agility in the front to back directions.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
You need about 6 steps/shuffles. Place a marker in your space to give you this limit. Eg: your 3 seater couch - arm rest to arm rest.
LMT
Ward Lateral Skater
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
A full body exercise that enhances dynamic balance in the frontal plane.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
Set up your band with the anchor being about shoulder height. extended arm holds the band and the band is generally at the back of your body. Alternate first right arm, then next interval, left arm.
LLT
DB Squat to Curl to Press
time
20s
load
heavy
Tempo
fast
Rest
10s
time
20s
load
heavy
Tempo
fast
Rest
10s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Heavy | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Heavy | Fast | 10s (h:m:s) |
Aim for an RPE of 9/10. Modify load, slightly if necessary.
UMT
Rotational 1-Ins
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
Enjoy this, your are strong and able. I have confidence that you can reach your maximum intensity with this repeatable, simple exercise.
RG-4 min-Tabata Sprints Cyclical HISS
Horizontal Loading
20s Sprint: 10s Rest for 8 sets. We will measure the distance you can sprint in the first and last sprint and see how much of a disparity there is between the two. Try not to hold back on your intensity.
Adaptive ResponseGoal: Cardio
Enjoy
LLT
Weighted Vest Sprint
Enhances linear acceleration and top end speed in the sagittal/foward direction while under load.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 5 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 6 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 7 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 8 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
You do not have a weighted vest, but since is the first time in many years that you are doing this type of drill - unweighted is a good starting point.