Name: Playbook - Erik Bartell - W2/D1 Tempo Run
Uploaded: 2022-05-15T19:58:01.083Z
Duration: 50 min
Description: W2/D1 Tempo Run

Tempo runs are desigend to help you find your pacing to push for a  faster mile time, while carrying the extra weight of a tactial vest.

* The goal here is to  run at  a speed that is faster than what you can maintain, and be able to recover at a slower speed (but not stop/walk)
* This can be done in any modality you choose, our preference is you try and get outside.
* You SHOULD be slightly tired after each "run"
*  You should be able to hold a conversation or breathe easily by the end of each "jog"

Alternate Sides
3x on each side = 1 Round

1. Start tall reaching overhead. 
2. Spine curl down reaching for the toes, allowing the knees to bend only as needed to make contact.
3. Walk hand over hand into push up position.
4. Take a high step to the outside of one hand. 
5. Reach that same hand toward the  ceiling and take a rotation. 
6. Breathe here now.

High Reach to WGS

1. Starting from the high step and WGS, eturn both hands to the floor and center your weight evenly between both feet.
2. Slowly lift both hands off the floot, keeping the rest of the body as low to the floor as you can (in a split squat) 
3. Reach overhead. 
4. 
Breath here now.

WGS to Long Iso Lunge

WGS to Counter

1. From a front plank, begin walking the hands back towards the feet.
2. Allow the knees to bend deeply as to keep the hips low towards the ground the entire way, walking bak to the bottom of a squat position. 
3. with as much foot contact a possible, align the spine vertically in the lowest possible squat you can.
4. Breath here now.
5. Slowly stand.

Walkout Retrun.

Dynamic Warm Up 1

This portion should be done in a field, on a track, or any other flat, uninterrupted terrain.  A treadmill will also work.

This run should be at a pace you struggle to maintain for more than a minute or so.

This jog should be at a pace you can maintain indefinitely.

Jog (recover)

Tempo Run

Break these up as needed. Do them at any pace neccesarry.

Push-ups

Pull-ups

The goal with this is to begin to familiarize yourself with the added load and restriction of a weight vest. 
*your pace times will slow down.

This run should be at a pace you struggle to maintain for more than a minute or so.
*Weight should be 5-10% BW

Run (weight vest)

Jog (weight vest)

Loaded Tempo Run

Push-ups * W/ vest

Pull-ups W/ vest

W2/D1 Tempo Run

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W2/D1 Tempo Run

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