APH-2025-020

Anaerobic Capacity - Rebound

Austin Haedicke

reboundanaerobic-capacity

training-log-personal

176 Words | Read Time: 48 Seconds

2025-01-19 18:41 -0800


Energy System: Anaerobic Capacity

Difficulty: Rebound


Intention:

Start with tackling some hip and shoulder mobility, then move to the funky press. Personally, I’ve always thought these were silly, though that depends on the application. For “stabilizing” and “awkward movement” work, I can feel the usefulness.

Capacity work is hard to strike a “rebound” intensity with, so make the last few intervals hurt a bit. The 10-calorie sprints were taking me about 15 seconds and the sandbag hang-cleans + carry were enough “suck” to get a good flash pump and feel like I took a hard body shot before calling it a night.

Warm Up:

4 x 30 seconds Rebound (10m Bear Crawl between sets)

3 x 10 Alternating Kicks (each side)

3 x 10 Lunge + Alternating Kicks (each side)

PAIL/RAIL Shoulder (external)

PAIL/RAIL Shoulder (internal)

Work:

2 x 10 Funky Strict Press [55#]

EQI Shoulder Adduction

EQI Shoulder Abduction

Then, 3 rounds of:

  • 10 x Bike Calories (sprint)
  • 5 x Sandbag Hip-to-Shoulder [50#]
  • 50m Sandbag Bear-Carry
  • 30 seconds rest

Resource:

  • Ollin BJJ Support: Movement 12