Guidelines

Use this focused as a first step to start your overall Capacity in Running. Take a look of the table below for deeper understanding the 5 Km Test and Cooper Test. We suggest you to keep 2 Rest Days between sessions. The focus during this 6 weeks will be on creating your Aerobic Running Base Line and get used your body in Running Sport.

5 Km Test

Warm up – 10 minutes

1′ Run – 1′ Walk
Then

Workout

Start your 5 Km Test performing at your own pace as you feel.
No pressure, no targets, just go and reach 5 Km total.

Cooper Test

Distance

Record the total number of miles or kilometers you traveled in 12 minutes. Register your score in time and your average pace.

Equipment

You’ll need a timer to know when 12 minutes are up. Note that some running watches and fitness monitors have a 12-minute fitness test mode.

Location

This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.

Safety

This is a strenuous fitness test and it’s recommended that you have your physician’s clearance before performing this test on your own.

Speed

When you are warmed up, get going. Run or walk as far as you can in 12 minutes.

Warm-up

Perform a short warmup up to 15 minutes of low to moderately strenuous activity.

Test Week

Day 1

Breathing Work – Run

2 x 100 m – Only Nasal Breathing
2 x 100 m – Only Mouth Breathing
2 x 100 m – Nasal/Mouth Breathing

Anaerobic Alactic Test

Warm up 5’ on assault bike
then

3 sets of:

Reach your max watt
rest 2’30”

Day 2

Anaerobic Lactic Test
In a 3’ window perform:

30 cal assault bike
Max burpees box jump over
Rest 8’ then
repeat until burpees decrease more than 2-3 reps

Day 3

Aerobic capacity test
For time

1500 m rowing
800 m run
50 thruster @ empty barbell

Comments

Week 1

Day 1

Breathing Work – Run

2 x 100 m – Only Nasal Breathing
2 x 100 m – Only Mouth Breathing
2 x 100 m – Nasal/Mouth Breathing

Warm up – Protocol A
Absolute strength, motor control, muscle endurance & core strength
Single leg glute bridge iso hold

6 sets x 20” hold x side
rest 60” between sets

Kettlebell suitcase deadlift

4 sets x 6 reps
rest 2-3’ between sets

Band pull aparts

3 sets x 10 reps
rest 60” between sets

Close grip bench press

3 sets x 6 reps
rest 2-3’ between sets

Scapular push ups

3 sets x 12 reps
rest 60” between sets

Barbell bent over row

3 sets x 8 reps
rest 2-3’ between sets

Med-ball/sand bag carry

3 sets x 90” carry
rest 2-3’ between sets

Long slow distance aerobic session

3 sets of 10’ rowing @ sustainable and repeatable pace
rest 2-3’ between sets

Day 2

Warm up – Protocol A
Absolute strength, motor control, muscle endurance & core strength
Rnt split squat

3 sets x 8 reps x side – tempo 3.1.1.1
rest 90” between sets

Fat bar zercher squat

4 sets x 6 reps
rest 2-3’ between sets

Banded face pulls

3 sets x 10 reps
rest 60” between sets

Glute bridge dumbbell bench press

3 sets x 6 reps
rest 2-3’ between sets

Feet elevated ring row hold

4 sets x 30”
rest 90” between sets

Weighted strict chin ups

3 sets x 8 reps
rest 2-3’ between sets

Sorensen hold

3 sets x 45”
rest 90-120” between sets

Lactic power – Lactic endurance session

20″ ON -10″ off x 8 sets of: battle rope
1’ rest
20″ ON -10″ off x 8 sets of: burpees
1’ rest
20″ ON -10″ off x 8 sets of: battle rope
1’ rest
20″ ON -10″ off x 8 sets of: burpees

Day 3

Breathing Work – Run

1 x 200 m – Only Nasal Breathing
1 x 200 m – Only Mouth Breathing
1 x 200 m – Nasal/Mouth Breathing

Warm up – Protocol A
Absolute strength, motor control, muscle endurance & core strength
Band pull through

4 sets x 12 reps
rest 60” between sets

Dumbbell romanian deadlift

4 sets x 6 reps
rest 2-3’ between sets

Weighted scarecrows

3 sets x 8 reps
rest 90” between sets

Half kneeling arnold press

3 sets x 6 reps x side
rest 120” between sets

Band pull aparts

3 sets x 10 reps
rest 60” between sets

Single arm dumbbell row

3 sets x 8 reps x side
rest 2-3’ between sets

Mixed kettlebell rack overhead carry

3 sets x 45” carry x side
rest 120”

ATP-CP
EMOM for 10’ alternating sides:

10 reps of hang dumbbell snatch @ medium-heavy load

Swim Session

Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m front crawl/breaststroke only arms switch each 25m rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 4 dolphin kicks/one front crawl stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
Rest 1’30”
Speed
3 x ( 150 + 50 + 50 ) > front crawl @80/85/90% max effort + backstroke + breaststroke rest b/s 2’
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Comments

Week 2

Day 1

Crocodile Breathing
The Steps
Start in a prone (lying on your stomach) position on the floor.
Bring your fists together and rest your forehead passively on your hands.
Keep your legs straight and your toes pointed down.
Relax the body into this central position.
Your hand and head position will feel a bit unnatural at first. The rationale behind propping the head on the fists is twofold.
First, the head and neck need to remain in a neutral position (with the head straight, NOT turned to either side) to clearly open up the airway.
Secondly, with the hands and arms elevated, the secondary respiratory muscles – mainly the muscles of the neck and the upper trap – are placed into a more relaxed position away from stretch and tension.You’re using positions to make it as easy as possible to execute proper breathing. Once you’re positioned correctly, your focus will be placed on the execution and the quality of the breaths in order to allow motor learning and skill transference to occur.

Tempo of Breath
Inhale  4 – 6 seconds
Hold  2 – 4 seconds
Exhale  4 – 6 seconds

Warm up – Protocol A
Absolute strength, motor control, muscle endurance & core strength
Single leg glute bridge iso hold

6 sets x 20” hold x side
rest 60” between sets

Kettlebell suitcase deadlift

4 sets x 6 reps
rest 2-3’ between sets and add load

Band pull aparts

3 sets x 10 reps
rest 60” between sets

Close grip bench press

3 sets x 5 reps
rest 2-3’ between sets and add load

Scapular push ups

3 sets x 12 reps
rest 60” between sets

Barbell bent over row

3 sets x 6 reps
rest 2-3’ between sets and add load

Med-ball/sand bag carry

3 sets x 90” carry
rest 2-3’ between sets and add load

Long slow distance aerobic session

4 sets of 10’ rowing @ sustainable and repeatable pace
rest 2-3’ between sets

Day 2

Breathing Work – Analysis

2 Rounds of:
5 Cycle – Diaphragmatic Breathing
5 Cycle – Thoracic Breathing
5 Cycle – Full Breathing

Diaphragmatic Breathing
Video
Thoracic Breathing
Video
Full Breathing
Video
Warm up – Protocol A
Absolute strength, motor control, muscle endurance & core strength
Rnt split squat

3 sets x 8 reps x side – Tempo 3.1.1.1
rest 60” between sets

Fat bar zercher squat

4 sets x 5 reps and add load
rest 2-3’ between sets

Banded face pulls

3 sets x 10 reps
rest 60” between sets

Glute bridge dumbbell bench press

3 sets x 5 reps
rest 2-3′ between sets and add load

Feet elevated ring row hold

4 sets x 30″
rest 60″ between sets

Weighted strict chin ups

3 sets x 6 reps
rest 2-3’ between sets and add load

Sorensen hold

3 sets x 60”
rest 120” between sets

Lactic power – lactic endurance session

20″ ON -10″ off x 8 sets of: battle rope
1’ rest
20″ ON -10″ off x 8 sets of: burpees
1’ rest
20″ ON -10″ off x 8 sets of: battle rope
1’ rest
20″ ON -10″ off x 8 sets of: burpees

Day 3

Breathing Work – Assault Bike

20″ – only Nasal Breathing
20″ – only Mouth Breathing
20″ – Nasal/Mouth Breathing

Warm up – Protocol A
Absolute strength, motor control, muscle endurance & core strength
Band pull through

4 sets x 12 reps
rest 60” between sets

Dumbbell romanian deadlift

4 sets x 5 reps and add load
rest 2-3’ between sets

Weighted scarecrows

3 sets x 8 reps
rest 60” between sets

Half kneeling arnold press

3 sets x 5 reps x side
rest 2-3′ between sets and add load

Band pull aparts

3 sets x 10 reps
rest 60” between sets

Single arm dumbbell row

3 sets x 6 reps x side
rest 2-3’ between sets and add load

Mixed kettlebell rack overhead carry

3 sets x 45” carry x side
rest 120” between sets and add load

ATP-CP
EMOM for 12’ alternating sides:

10 reps of hang dumbbell snatch @ medium-heavy load

Swim Session

Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m front crawl/breaststroke only arms switch each 25m rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 4 dolphin kicks/one breaststroke only arms stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
Rest 1’30”
Speed
3 x ( 100 + 100 ) > front crawl @80/85/90% max effort + 50@80/85/90% max effort rest b/s 1’30”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

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2021-01-23T17:25:13+01:00