New Phase: Jacked Rabbit
This will be the first part of an ongoing series designed to sit alongside our Long and Strong training program. As we start new phases of training (approx. every 6-8 weeks), I’ll publish a quick write up explaining some of the structure and my thoughts behind some of the programming. The goal is to be as transparent as possible so that athletes and coaches alike can gain a better understanding of the “why” behind the training. We say this often, but there are many ways to skin a cat. This just happens to be one of them.
JACKED RABBIT
Main Focus: 2-mile run test/retest
Secondary Focus: upper and lower unilateral strength
COACH THOUGHTS
Getting into our second phase of training, and our first phase with a true “goal,” I’m experimenting a bit here with adding a full-on hybrid day to the training week. On the lower body strength day, you’ll notice the combination of unilateral strength work with sprints at the end of the session. This concept is known in hybrid circles as the “consolidation of stressors,” or the idea that we lump similar physiological stressors around each other in the training week so we don’t end up creating a ton of soreness/overexposure throughout the week.
For the upper body work, we have a bit more wiggle room with regards to adaptation currency. Most of our time and attention will go towards the legs this phase, both with the strength and endurance work. As a result, we can afford to introduce a bit more volume to the upper body. You’ll mostly see this play out with higher-rep sets, but additionally you should notice that the work capacity sessions for the next several weeks have an upper body focus with an emphasis on utilizing dumbbells and kettlebells.
On the endurance side of the house, this phase will be our first exposure to true pace-based training. Assuming you completed the 2-mile baseline test during our bridge week, you’ll use the Run Pace Calculator to determine your paces for different training days (i.e. Repetition versus Threshold versus Easy). I’ll include ways of subjectively determining pace for folks that didn’t do the baseline, but as our goal for this phase is to improve 2-mile time it would behoove you to set a benchmark.
Finally, with a nod to mindfulness, I’m also injecting plenty of breathing exercises and guided meditations. I understand that most athletes’ initial instinct will be to skip this type of thing, but I would encourage you to think of training the mind in the same way you train the body. The best way for us to accomplish that is by adding some intentionality to our training. For this phase, that intentionality will come in the form of guided box breathing and focused meditations.
As always, enjoyment of training is our number one priority. Feel free to reach out on the TrainHeroic community board with any questions you might have. If you’re new to MOPs and MOEs and are curious to see what the training mentioned here actually looks like, sign up for Long and Strong HERE.