APH-2025-083

Overview:

• Quarterly Goal: Emphasize better rather than more or harder.
• Monthly Focus: Bad Position / Addressing Deficits
• Weekly Objective: Back Attacks / Defense

Intention:

Today we’re continuing with the trend of getting HR up, blood flowing, and CARs; while substituting the extra Zone 2 for some PAIL/RAIL strength support.

Warm Up:

2 x 25m each:

• Lunge + Kick + Straight-DL
• Lunge + Cossack Squat
• Cartwheel

3 x 30 sec each:

• Rebounding
• Deep Squat

Work:

• Shoulder CARs, 2 x 5

• Elbow CARs, 2 x 5

• Hip CARs, 2 x 5

• Knee CARs, 2 x 5

• PAIL/RAIL

  • Hip Internal
  • Hip External
  • Shoulder Internal
  • Shoulder External

Reflection:

What worked well:

• Net positive recovery score.
• Good balance of integrating dynamic movements for “Zone 2”, mobility, and strength stimulus.

What didn’t:

• I didn’t stay under my 45 minute quota, but if I shoot for that, I can finish well under an hour.

Plan for next time:

• I think I have the volume and formula figured out for recovery sessions for this camp:

  • Bike – or – Dynamic Movements
  • Critical CARs (hips, shoulders, spine)
  • Support: PAIL/RAIL (hip and shoulder) – or – Deep Squat and Rebounding circuit