Wednesday, January 31, 2024

SURFER ON ACID

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

Bench Press 

On the 3:00 x 3 Sets: 

3 Bench Press 

Start First Working Set at 80% & Build

"Surfer on Acid" 

3 Rounds For Time: 

400 Meter Run 

21 Burpees 

Time Cap: 12 Minutes 

OPEN-GAMES

3 Rounds For Time: 

400 Meter Run 

21 Burpees to 6" Target

Time Cap: 12 Minutes

FOR THE COACH

Stimulus 
  • Workout brief: https://youtu.be/8gfrqNW1ABQ
  • Resource Links:  CompTrain Gym Resource Drive
  • We’re in week two of our bench press. Ideally athletes will begin their first set of 3 where they finished last week’s sets of 5. If athletes don’t have that number we’re looking to begin our first set around 80%. In part 2 we have a fast paced, simple bodyweight couplet. The name of the game here is “hard and fast.” We want athletes to modify to finish each station in 2:00 or less, and ideally keep moving the entire time without having to take forced rest. 
  • Run | 2:00 or less
  • Burpees | 2:00 or less

The One | Teaching Focus
  • Burpee breathing
  • Maintain a steady and controlled breathing pattern during the burpees. Exhale on the way up and during the jump, and inhale during the descent.

Modifications

Run

  • Reduce distance 
  • Sub machine 

Burpee 

  • Reduce volume 
  • Elevated surface burpee 
  • No push up burpee

Logistics
  • In part 1, pair athletes up in groups of 3 or less. Manage the lift times for each athlete by calling them to lift on alternating minutes. This will allow you to keep eyes on each athlete throughout the duration of the lifting time. 
  • In part 2, manage your classroom so that athletes can transition quickly from the run to the burpees and from the burpees back out onto the run. Eliminate as much transition time as possible. 

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • 200m run
  • :20 Child’s pose with lat focus 
  • :20 Cat/cow 
  • :20 Plank to toe touch
  • :20 Inchworms
  • :20 Plank scap retractions
  • :20 Push Ups 
  1. from knees if needed
  • 200m run 

Specific Warm Up (10 Minutes) (9-19)

Burpees | tell, show, do, check 

  • Educate and demonstrate burpee performance increasing when you manage your breathing throughout the sets 
  • :30 breathing burpees test 
  • Exhale on the way up and during the jump, and inhale during the descent.

Bench press | tell, show, do, check

  • Establish position and grip
  1. Heels, butt, upper back on bench 
  2. Hands slightly wider than clean or press grip
  3. Bring bar forward over body at set-up
  • 6 tempo reps
  1. 3 second negative
  2. Focus on bar moving straight up and down 
  • 6 tempo reps
  1. 3 second negative
  2. Focus on “breaking the bar” in the descent 
  • 3 tempo reps building set 
  1. 3 second negative 

Strength (15 Minutes) (19-34)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (34-40)
  • Practice Round  
  1. 200m run 
  2. Should be :60 or less
  3. 12 burpees
  4. Focus on controlled breathing
  • Break
  • Workout adjustments if needed

Workout (12 Minutes (40-52)

Look For 

  • Run | Pacing. If athletes are significantly slower than the 2:00 target time, encourage them to scale for the following rounds. 
  • Burpees | Target timing. If athletes are significantly slower than the 2:00 target time, encourage them to modify the number and keep the effort and pace high in the next two rounds.

Post Workout Clean Up & Chat (55-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

3 Rounds For Time: 

400 Meter Run 

21 Burpees 

Time Cap: 12 Minutes 

Mindset 

“Every strike brings you closer to your next home run.” - Babe Ruth

 

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?

Hall of Fame home run hitter.

 

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

 

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

 

Every missed lift. Every poor competition. Every embarrassing stumble.

It’s bringing us closer.

This is where we get better. 

After Party 

60-30-15

Hollow Rocks 

15 push ups after each set