APH-2025-071
endurance - development
Austin Haedicke
189 Words | Read Time: 51 Seconds
2025-03-08 16:00 -0800
Intention:
“We are once again ending the week with long zone 2 work. Today will test your focus with the two 30 minute work windows. Staying dialed into your pace doing the same action for 30 minutes with the only reprieve from the monotony being the 5 minute active recovery will prove to be cognitively tiring. Keep the pace steady and relax to try to achieve the fastest pace for the lowest effort.”
The idea of 30 minutes on a treadmill, in cross-trainers hurt my shins… and my soul. Originally, this was written as 2 x 30 minute monostrucutural sessions. I complied with the bike for Round 1, then got creative for Round 2, opting for ball-over + step-up-and-over (throw the ball over the bod, then step up and over it) while keeping my heart rate over 140.
Warm Up:
Incline Walk x 10 minutes
3 x 10 each:
- Knee CARs / side
- Jefferson Curls
- Sciatic Nerve Floss / side
Work:
2 x 30 minutes each (5 minute rest between):
- Bike
- ball over + step up and over (20" box, 30# ball)
Resource:
- Ollin BJJ Support: Aerobic Session 15