Power and Grace Performance - Competitor
The Power and Grace supplemental endurance program is designed to be added to an existing competitive training program. (It is tailored to the Power and Grace Competition programming. ) This track will give each athlete 2 to 3 workouts per week. Each workout is designed to improve one or two of the metabolic engines- phosphagenic, glycolitic, and oxidative. Every workout will provide a pace that will tailor the workout to the individual athlete. The workouts will incorporate running, rowing, biking, and swimming. The majority of the workouts will involve one movement, however there will be some workouts that utilize 2 - 4 separate movements. The program is also adaptable to winter months. Running workouts can be easily converted into rowing and/or biking.
A well-rounded competitor needs to supplement their programming in order to rise to the level of the new age of CrossFit competition. The first step is an endurance supplement.
Here's an example day of programming
Power and Grace Performance - Competitor (Endurance ) - Monday, Sep 12 Expanded
A) 1 mile warm up B) 5 x 400m run, rest 1:1 C) 800m cool down jog 400s are sprints, time each sprint. Time for each should be :15 faster per mile (:04 faster per 400) than 5k PR pace. Rest as long as the most recent 400 took. (if your 1st 400 was 1:32, rest 1:32; if 2nd 400 was 1:20, 2nd rest is 1:20...)
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