March 23, 2020
WEEKLY WORKOUT PLAN: DAY 2
More and more coaches recommend alternating larger volume low or moderate intensity workouts with high intensity workouts, with the goal of improving athletes' strength and endurance.
Following our workout geared towards the crawl technique, in this second session we're giving you a high intensity workout to increase your aerobic capacity and improve endurance.
2 MILK CARTONS
A TOWEL OR BLANKET
FOUR SEQUENCES IN THE CIRCUIT.
Each exercise is given a set duration 45 second rests between exercises and 3 minutes between sequences.
10 SUMO SQUATS
With your legs a little more than shoulder-width apart and a carton in each hand, squat down keeping your back completely straight until the cartons touch the ground just below your torso between your feet.
Right after finishing the last squat, stand with your feet together and lift the milk cartons from the ground until your arms are completely outstretched for 30 seconds. You should lift the cartons with them at your side dragging along your body, from your legs all the way up to above your head, until your arms are completely extended.
NOTE: This exercise should be performed as quickly as possible, both the 10 squats and lifting the cartons. Try to do as many repetitions as possible within the 30 seconds. The complete exercise will be 10 squats, 30 seconds of lifting cartons, 10 squats and 30 seconds of lifting cartons. No rests between any of the 4 parts.
30 SECONDS OF SKIPPING
Skip in place, with high knees and with your ankles engaged so that your feet are protected when you bounce off of the floor. Then, lie on the floor on a towel or blanket (something that your whole body can fit on) and put your hands on the floor in front of your body.
For this exercise, you will press your hands into the ground so that your body slides forward on the towel until your hands and shoulders are at the same level, and then go back to the starting position. This exercise will also be done for 30 seconds.
NOTE: This exercise should be performed as quickly as possible by performing as many repetitions as possible of each exercise during the 30 seconds. The order will be 30 seconds skipping, 30 seconds on the ground, another 30 seconds skipping and 30 seconds on the ground again. You should do all of this as a single exercise, without resting in between exercises and stopping at the end of the second sequence.