The original plan was to use the high school’s track to execute the workout.
Quick two second rant that is WAY outside of my expertise. Its total BS that a public high school track would be padlocked on a weekend. The tax paying citizens should be allowed to use this facility. Hashtag MY TAX DOLLARS NOT AT WORK!!!! A brief cursory search on the internet shows that I’m not the only person that thinks this. AND, a good majority of school districts think so as well. It looks like the usual protocol is to have it unlocked/accessible during non-school hours. In addition, I know I’ve seen another group use that track when we were doing stuff on the bars. So, North KC School district – BITE ME! Unlock that track!!!!
Oh well – we found a way to adapt and still have one hell of a workout. We moved the program over to the parking lot and ran back and forth like a group of cheetahs. The basic structure of the workout was focused around doing sprint-type running in the 100m stretches, and then doing some type of calisthenic or weighted move in the curved areas of the track.
The exercises to supplement the running were:
- Farmer’s walk with 60 lb dumbbell
- Jog with weighted bar overhead
- High knees jump rope
- Broad jump burpee
The parking lot area was pretty big. The stretch of lot that we used was pretty close to 100m (if you compare it to the track right across the street). To get our heart rate up, and maximize the amount of running/sprinting we’d do, we employed what I’ll call a “rabbit” approach. Basically, the rabbit would be doing the primary move, and the other two (there were three of us) would run/sprint back and forth until the rabbit was done.
Set 1: Farmer’s walk with 60 lb dumbbell
Subject A walked 100m with the dumbbell in his right hand, and then turned around and walked back the 100m with the dumbbell in his left hand. While Subject A did that, Subjects B and C were tasked with sprinting up and back (100m each direction) a total of 3 times. The “game” was to try and get your 3 runs in before Subject A finished is up/back farmer’s walk. This was meant to encourage you to SPRINT as much as you could. After a brief respite (waited for HR to go down a little bit), Subject B would do the farmer’s walk while Subject A and C sprinted. Finally, Subject C would do the farmer’s walk, and Subject A and B would sprint. The running load at the end of the first session looked like this:
- Subject A: 1200m running, 200m farmer’s walk
- Subject B: 1200m running, 200m farmer’s walk
- Subject C: 1200m running, 200m farmer’s walk
Everyone said the same thing, “…man, my grip is toast…”
The farmer’s walk is a very sneaky-good exercise to send a shockwave through your body. Do yourself a favor and go as heavy as you can.
Set 2: Jog with weighted bar overhead
During my baseball years, coach would make us run from foul pole to foul pole holding our bat over our head if we did something wrong. I remember that sucking. I’ve seen this called a “waiter’s walk” on strength training websites. You can vary the ballast from light to heavy based on what you want to accomplish.
For this, I filled a PVC tube with sand, put end caps on it, and duct taped the end caps. It’s a nice little weighted bar (less than 5 lbs) for mobility work. This structure is just like the farmer’s walk – except, the subjects run 2 times (up/back) instead of 3. Running load for this set was…
- Subject A: 800m running, 200m weighted overhead jog
- Subject B: 800m running, 200m weighted overhead jog
- Subject C: 800m running, 200m weighted overhead jog
To get the most out of this movement, focus on locking out your arms, and keeping your chest/torso as upright as possible. You’ll really get in some good thoracic spine work that way.
Cumulative load so far: 2000m running, 400m weighted walking/jogging
Set 3: High knees jump rope
Somewhat different structure this time. The rabbit sprints up and back (200m total), and the other two subjects perform high knees jump rope until the rabbit gets back. That makes the rabbit “incentivized” to run faster because he doesn’t want to be a jerk and make people high knees jump rope for too long. Running load for this set was…
- Subject A: 200m running, LOTS OF HIGH KNEES JUMP ROPE
- Subject B: 200m running, LOTS OF HIGH KNEES JUMP ROPE
- Subject C: 200m running, LOTS OF HIGH KNEES JUMP ROPE
Cumulative load so far: 2200m running, 400m weight walking/jogging, LOTS OF HIGH KNEES JUMP ROPE
Set 4: Broad jump burpees
Same structure as set 3. The rabbit runs up/back (200m), and the other two subjects do broad jump burpees until the rabbit returns. And yes, after all of that running, your legs do feel like jelly when doing broad jumps. Running load for this set was…
- Subject A: 200m running, some broad jump burpees
- Subject B: 200m running, some broad jump burpees
- Subject C: 200m running, some broad jump burpees
Total workout load: 2400m running, 400m weighted walking/jogging, LOTS OF HIGH KNEES JUMP ROPE, some broad jump burpees.
Total workout time (including jump rope warmup – 44 minutes).
I can tell you – we ran hard for those 2400M. The heart rate chart was pretty good. Once of the subjects had his HR hit around 190 bpm!
As usual, a very well deserved victory omelet followed!