Sunday, January 11, 2015

Pokemon Trainer Workout #2: Hit the Bricks

After you gain some basic strength, endurance, and balance from the Pokemon Trainer Workout #1: Preparation, it's time to add in some additional endurance training to your regimen. The following training will be progressive endurance training to help you prepare for the rigors of day in and day out travel-- running, biking, and rucking at the very least. So, let's get started!


Well, I'm waiting...

Pokemon Trainer Workout #2: Hit the Bricks

Level One: Leaving Home
  1. 20 Minutes Walking
  2. 8 Sets of 30 Seconds of Jogging/1 Minute of Walking
  3. 5 Minute Cool Down Walk
Level Two: Getting to the Gym
  1. 10 Minutes Walking
  2. 10 Sets of 1 Minute of Jogging/1 Minute of Walking
  3. 5 Minutes Continuous Jogging
  4. 5 Minute Cool Down Walk 
Level Three: Adventuring Farther
  1. 10 Minutes Walking
  2. 10 Sets of 1 Minute Jogging/30 Seconds Walking
  3. 10 Minutes Continuous Jogging
  4. 5 Minute Cool Down Walk
Level Four: Adding a Bike
  1. 5 Minutes Walking
  2. 20 Minutes Continuous Jogging
  3. 15 Minutes Cycling
  4. 5 Minute Cool Down Walk
Level Five: Pushing the Pace
  1. 5 Minutes Walking
  2. 20 Minutes Continuous Jogging
  3. 20 Minutes Cycling
  4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
  5. Walk 1 Mile with 20# Pack
  6. 5 Minute Cool Down Walk
Level Six: Climbing the Mountain
  1. 5 Minutes Walking
  2. 30 Minutes Continuous Jogging
  3. 30 Minutes Cycling
  4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
  5. 5 Minute Recovery Jog OR Cycle
  6. 10 Minutes Hill Repeats at a Moderate Pace of Running or Cycling (Walk Back Down)
  7. Pick One: Climb 30 Feet on Climbing Wall or Rope OR Walk 2 Miles with 30# Pack
  8. 5 Minute Cool Down Walk
Level Seven: Victory Road
  1. 5 Minutes Walking
  2. 45 Minutes Jogging OR Cycling
  3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
  4. 5 Minute Recovery Jog OR Cycle
  5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
  6. Pick One: Climb 50 Feet on Climbing Wall or Rope OR Walk 4 Miles with 40# Pack
  7. 5 Minute Cool Down Walk
Level Eight: Free Travel the Region
  1. 5 Minutes Walking
  2. 60 Minutes Jogging OR Cycling
  3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
  4. 5 Minute Recovery Jog OR Cycle
  5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
  6. Pick One: Climb 100 Feet on Climbing Wall or Rope OR Walk 6 Miles with 50# Pack
  7. 5 Minute Cool Down Walk

Notes:
  • Jogging should be done at a "conversational pace," meaning that you should be able to talk normally during this time period. This also applies to anything labeled as an "Easy Pace."
  • A "Moderate Pace" is something where you can talk, but you have to take a breath every few words. You should not be able to talk during sprints, as they are at least 90% of your effort.
  • When you have the option of running or cycling, you should change it up between workouts or within the same workout. This will help you avoid overtraining, because you will be changing the movement pattern, but still working on endurance. 
  • Walk back down when doing your hill sprint repeats, so that you can recover enough to give a good effort on the next sprint.
  • To advance in this training, you should be able to complete your current level without failing on any of the steps.
  • This workout is designed to be done in conjunction with a strength program, such as the Preparation workout listed above. 
  • You can also use a stationary bike for your cycling.

That's all for today! Until next time, good luck and train hard!!
Post a Comment