Good vs horrid

nick_bike
The classic poem by Henry Wadsworth Longfellow.

There was a little girl,
And she had a little curl
Right in the middle of her forehead.
When she was good
She was very, very good,        
 And when she was bad she was horrid.

 Reminds me of training to a certain degree.
At least, how training SHOULD be......
When we discuss a workout in class and use the terms,  efficiency, steady state, aerobic, repeatable, sustainable, unbroken, etc, we're looking for VERY GOOD training, not too hard, ie not bad, but instead mindful, focused and controlled.
And when we want a 'horrid' workout, we'll talk about lactate, 'the burn', 'grinders', discomfort and event pain.
They both have their place.
What you need to be careful of, is one of three things;
1. Making ALL your workouts horrid (intensity is important, but it doesn't work well with skill practice, you need to slow down a bit sometimes)
2. Making ALL your workouts good (it's ok to be cautious when you are learning, but eventually you need to push.  We'll help you decide when to do it safely).
3. Possibly the worst, making all of your workouts somewhere in between.  This is the domain of the person that tries to train too many times per day/week, as the intention to train 'horrid' is there, but the actual energy and mental fortitude to do so has long been drained.
The poem actually describes what our training should be like quite perfectly, but let's sub out some words to make it clearer.
There was a little athlete,
And she had a little lifting belt
Right in the middle of her lumbar.
When she focused on good movement and skill acquisition
She moved very, very deliberately,        
 And when she wanted to test her fitness she warmed up properly, then got her beast mode face on, and was the definition of intensity and focus and went all the way into the pain cave, however still maintained exceptional movement quality due to how good she was during her normal training days.

Training 12 June

MONDAY

FITNESS

PERFORMANCE

A1.

Supinated Bent Rows

4 x 8, all heavy

A2.

Handstand Hold

4 x 75% effort

B.

20 Situps

10 Burpees

20 DB Snatch, alt

5 DB Pushpress/arm

E6M x 3

A1.

Supinated Bent Rows

4 x 8, all heavy

A2.

Strict Handstand Pushups

4 x max -1

B.

15 Burpee

12 Rower Pike Ups

9 Strict Pullups

6 KB Push Press 32/24kg /arm

E6M x 3

TUESDAY

FITNESS

PERFORMANCE

A1.

Front Squat

Build to a challenging set of 8

A2.

Single Leg Glute Bridge

5 x 6/leg

B.

16 Russian Swings 24/16kg

14 MB Cleans 9/6kg

12m Prowler or Box Push (moderate)

AMQRAP in 10mins

A.

Front Squat

Build to a heavy 3 (3313)

A2.

Single Leg Glute Bridge

5 x 6/leg

B.

6 Double KB Swings 24/16kg

6 Double Front Rack Reverse Lunge

6 Double KB Clean

12m Double KB Front Rack Carry

AMQRAP in 10mins

WEDNESDAY

FITNESS

PERFORMANCE

A.

AMRAP in 30 mins;

800m run

40 Single Skips

30m Bear Crawl

20 Pushups

10 Power cleans

5 Plate Get ups

A.

AMRAP in 30 mins;

800m run

40 Double unders

30 Push ups

20 Box jump Overs 60/50cm

10 Power cleans 45/30kg

5 OH Plate Get Ups 20/10kg

THURSDAY

FITNESS

PERFORMANCE

A.

1. 5 Deadlifts, build

2. Hanging L-sit

Alt EM x 16

B.

2-4-6-8......

SDHP 32/24kg

Wallballs 9/6kg

AMRAP in 8mins

A.

1. 5 Deadlifts, build

2. Parallette L-sit

Alt EM x 16

B.

2-4-6-8......

Deadlifts 60/40kg

Wallballs 9/6kg

AMRAP in 8mins

FRIDAY

FITNESS

PERFORMANCE

A1.

Strict press

4 x 5, build

A2.

Single Arm Row

4 x 8/arm, build

B.

Odd object Carry

4 x 50m

C.

1000m Row

A1.

Strict press

4 x 5, build

A2.

Single Arm Row

4 x 8/arm, build

B

Odd object Carry

4 x 50m

C.

1000m Row

SATURDAY

FITNESS & PERFORMANCE

A.

4-3-2-1

Rope Climbs

8-6-4-2

High Box Jumps

Not for time

B.

1-2-3...etc

Front Squat 60/42.5kg

Ring Muscle-Up

AMRAP in 5mins

REST 5mins

1-2-3....etc

Power Clean 80/55kg

Box Jumps 60/50cm

AMRAP in 5mins

REST 5mins

1-2-3....etc

Deadlifts 100/70kg

Lateral Bar Burpees

AMRAP in 5mins

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