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September 1, 2014

IMG_2247
The women getting after it this weekend at our first open Female Athlete Camp.

Hi Coach, I have a question regarding the test this week. Besides comparing myself to others who report their results, I am interested in knowing more about the purpose of the test (for example – which energy system is primarily being tasked) and what the different results mean. Is there a specific goal number (i.e., 12K) or is it not that simple. I am relatively new to this and I am trying to learn more about what my results mean instead of only focusing on what they are. Any feedback would be appreciated. As always, thank you for journey!
- Mike C.

The BJSD test for 10 min was one I had performed years ago when playing around with using simple tests to determine a persons output for a period of time.

I began recognizing years back my love for simple tests that someone could not escape. What I mean by that is that in the definition of fitness that one person holds, “work” and how it is performed MUST be evaluated.
If the definition of work is varied and possibly complex, its simple to see that the numbers of people able to do the test goes down; therefore as a researcher, this diminishes what you want to get, which is a large piece of data to see outliers.

Simple work tests most will say suck.
Examples include – AD max cals in 10 min, 2K Row, Run 1 mile, 500 ft VC time trial, etc…
I see those tests as being so simple yet unbelievably complex. When you have less static, it is VERY easy to see limiters in performance when people do these simple tests. This allows you as an athlete and coach to recognize at that point in time where you sit in that area of your fitness.

Performing 10 min of a jump up, step down test is simple. If its too simple for someone, then my suggestion is go faster, make it harder. (there is a lot of life coaching in there for coaches out there like “well, maybe tell me a little about WHY you did not go faster?”)
This particular test is lower body dominant, more concentric based in balance of concentric to eccentric load on the lower body, and measures sustained work that MUST include O2 utilization, ventilatory threshold balance, and muscle endurance of the lower body.

The energy system used is ALWAYS based on the person doing the test. That goes for almost all tests, even including some lifting tests that the person determines the energy system.
For example, a person with an over developed aerobic system, who is light, and can do this movement easily will find this test an aerobic power test.
A person who is powerful, explosive, light, has good lower body muscle endurance may find this test a lactic threshold test.
A person who is light, low aerobic nature, low relative strength to their BWT, maybe find this test a pure muscle endurance test.
So you can see that it tests everything or nothing.

The most important thing to get from a test like this is to see the limiters in what prevented you from getting a better score for you.
Was it breathing, muscle endurance, pain in legs, ROM on hips, mental fatigue?
All of these can help yourself and the coach determine the best action going forward in the training based on how the test went.
This can upgrade the current training program as that has a part to play as well in how you did. I.E  if you have only been doing cycling for 6 months straight and walked into this test, some limiters might be different than others who are doing these movements consistently.

Honour the simple test, it can tell a lot.

As for a specific score….we don’t have enough data yet to make a definitive statement on that – but if you look at the scores posted in the blog this weekend and from the male athlete camp scores we posted on Saturday you can get an idea of what scores are exceptional.

James FitzGerald
Director, OPT

Function

Function 9/1/14

Run 400m; moderate pace
Rest 2:30 x6-8

Notes
+Happy Labor Day!
+Ensure dynamic warmup prior
+Refer to Aug 4th for comparison

Being

Being 9/1/14

5 Squat Clean TnG build per set
12 burpees afap
rest 3:30 x 5
+
5 DL TnG tough build per set
10 burpees
AD 20sec all out
rest 4mins x 5

Notes:
- build per set for Squat Clean and DL

Will

Will 9/1/14

AM

Row 500m @90% effort
rest walk 3 min
x 4

rest 5 min

Row 500m @90% effort
rest walk 3 min
x 4

- Consistent pace, if row’s are more than .5 sec off pace, terminate workout

PM

A1. BS @21X1; 3-5 x 4; rest 30 sec
A2. Air squat x 20 AFAP; rest 3 min
B1. Halting snatch DL; 2,2,2,2; rest 30 sec (80-85%)
B2. Tng Clean pull; 3,3,3,3; rest 3 min (same weight as DL)
C. Emom 10 min -
odd – DB thruster x 5 (Heavy)
even – Barbell shrug x 6 (AHAP)
D1. Double front rack carry x 50m; rest 15 sec
D2. Farmer’s Walk 50m (HEAVY); rest 2 min

She

She 9/1/14

A. Front Squat @20X1; 5,3,1,1,1 – building sets – rest 2-3 min (video)
B. 5 sets – Halting snatch deadlift x 2 + Snatch pull x 1 + Hang snatch; rest 2 min
C1. Supinated chin ups strict amrap in 60 sec – rest 15 sec
C2. Pendlay row @2011; 6-8 x 4; rest 2 min
+
3 sets for time @80,85,90%:
AD 30 cals
12 unbroken CTB chin up
35 DU unbroken
rest walk 2:30

August 31, 2014

phoenix rise finish
Phoenix Rise athlete Lisa Rendic racing for the finish line

Phoenix Rise Grid Match #2 vs. the LA Reign today at 4pm PST! Watch live on npgl.com. How will these two teams match up? Click HERE for the match preview.

In other news…..

Once again Exclusive Coaching client Hank Carl crushes this week’s workout! Check out the video below with an impressive 250 reps for a total score of 14,730!

Function

Function 8/31/14

REST DAY

Being

Being 8/31/14

REST DAY

Will

Will 8/31/14

REST DAY

She

She 8/31/14

REST DAY

August 30, 2014

DSC_0401 copy
OPT Exclusive Coaching Client Devin Ford

The Workout #4

10 min Max Reps:
Box Jump w/step down – 24″ Box

Notes:
- Men and Women use 24″ Box
- Full extension of the hips at the top
- Step down from top of box
- Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
- Post scores to the comments below

Scores on this workout from some of our top male athletes earlier this year are presented in the far right column below:

male athlete scores

Function

Function 8/30/14

A1. Seated DB press; 4×10-12
A2. SA DB Row; 4×10-12/ea
+
B. 10:00 AMRAP
Box jump w/step down (24”)
+
C. Seated DB Ext Rotation; 3×8/ea

Notes:
- Compare loads to Aug 13th
- Men and Women use 24″ Box
- Full extension of the hips at the top
- Step down from top of box
- Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
- Post scores to the comments below

Being

Being 8/30/14

A. snatch build to a perfect single take your time
B. cleand and jerk build to a perfect single take your time

+

Classic……..

10 min Max Reps:
Box Jump w/step down – 24″ Box

- Men and Women use 24″ Box
- Full extension of the hips at the top
- Step down from top of box
- Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
- Post scores to the comments below

Will

Will 8/30/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

off

PM

10 min Max Reps:
Box Jump w/step down – 24″ Box

Notes:
- Men and Women use 24″ Box
- Full extension of the hips at the top
- Step down from top of box
- Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
- Post scores to the comments below

She

She 8/30/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

A. Max height – box jump
B. Powell Raise – 8RM/arm
+
10 min Max Reps:
Box Jump w/step down – 24″ Box

Notes:
- Men and Women use 24″ Box
- Full extension of the hips at the top
- Step down from top of box
- Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
- Post scores to the comments below

August 29, 2014

Free Membership Site Preview!

OPT-in Episode #26 (watch the full episode above)
With the 6th running of the OPTathlon coming to Scottsdale on November 7-9th, join James and I as he talks about the history and inspiration behind the competition and the “WHY” behind the events.

OPT Coach Robin Lyons presents a case study where the client’s goal is to compete in the sport of CF with sights on the 2015 Regionals as an individual. She already has a solid absolute strength base and great front end power. Has trouble with breathing and pacing as she has not developed awareness in what efforts should feel like for optimal efficiency. The goal with testing template was to expose her weaknesses in as many scenarios as possible to get the big picture.

 
Not a member? Go HERE to learn more about joining the membership site!

Function

Function 8/29/14

90 minute hike; preferably on soft-trail

Notes:
+Do this unplugged; no phone, no music, just you

Being

Being 8/29/14

8min 90% effort:
Row 150m
25 DU
5 HSPU

rest 4mins

8mins 90% effort:
10 walk lunges
10 kbs 1.5/1pd
10 situps

rest 4mins

8mins 90% effort:
2 unbroken MU
7 GHD situps
3 PS 115/75#

rest 4mins

8mins 90% effort:
Row for cals maintain same pace entire time

Will

Will 8/29/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

AD 50 min @Z1

PM

Run 3k time trial

She

She 8/29/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

A. Emom until failure:
5 DL + 5 PC + 5 S2OH (125#)
+
3 rounds for time:
15 cal AD
15 pull ups
15 KBS (1.5pd)

August 28, 2014

CB5D4101
What goes on your whiteboard? On Sunday, James gave us some insight into what goes on his. This week OPT Coaches Matt Bryant and Mike Lee sat down to discuss how they determine training priorities for their athletes – from how long to rest after intense competition, to off-season training focus, to when to peak based on next season’s goals. Listen to a sneak peek here:


 
Members – you’ll have access to the full conversation Friday!

Function

Function 8/28/14

REST DAY

Being

Being 8/28/14

REST DAY

Will

Will 8/28/14

REST DAY

She

She 8/28/14

REST DAY

August 27, 2014

UBr
I bought Unbroken for James years ago as the title caught my attention and I knew the topic of resilience was a shared interest. I finally just read it myself this summer and was in awe of the depth of resilience that was exhibited and the perspective it offered. Its unreal, except that is was… it’s a true story.

From the description on the back…

“In boyhood, Louis Zamperini was an incorrigible delinquent. As a teenager, he channeled his defiance into running, discovering a prodigious talent that carried him to the Berlin Olympics. But when World War II began, the athlete became an airman, embarking on a journey that led to a doomed flight on a May afternoon in 1943. When his Army Air Forces bomber crashed into the Pacific Ocean, against all odds, Zamperini survived, adrift on a foundering life raft. Ahead of Zamperini lay thousands of miles of open ocean, leaping sharks, thirst and starvation, enemy aircraft, and, beyond, a trial even greater. Driven to the limits of endurance, Zamperini would answer desperation with ingenuity; suffering with hope, resolve and humor; brutality with rebellion. His fate, whether triumph or tragedy, would be suspended on the fraying wire of his WILL.”

If you have an interest in the human condition and what resilience can look like, then run a mile as fast as you can—Louis’ specialty—in order to appreciate his speed and then read this book.

Sharon Prete
CCP Life Coaching Co-Conductor

Attend an upcoming Life Coaching module! It is a great way to start your CCP journey. Boston is sold out, but we have still have limited spots available in the following locations:

Australia – October 25-26, 2014
Puerto Rico – December 16-17, 2014
Scottsdale, AZ – January 29-30, 2015

Function

Function 8/27/14

5 minute Row; easy warmup
+
75m Row sprint
Pushups; x3-8
Rest 60s x3
+
For time; really, really hard effort
200m Row
5x Burpees, as fast as possible
Rest 3 minutes x7

Notes:
+Attempt to hold row several seconds faster than your avg. 2k pace
+Report RPE and times on trials 1, 4, and 7

Being

Being 8/27/14

A. Deadlift build to a tough 5 TnG
B. 1 clean and jerk ever 30sec for 10mins 65% of 1rm
C. 1 PS every 15sec for 5mins 115/75#
+
6mins amrap
155/105#
PC x 1/Front lunge R x 1 and L x 1/S2O x 1= 1rep
Notes:
- record 5rm
- squat clean and split jerk go into the SJ quickly
- PS should be quick and snappy each rep
- record total reps

Will

Will 8/27/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

Row 4k @easy Aer pace

PM

for time:

50 TGU (2pd)

rest as needed

75 TTB
- every drop 3 burpees

She

She 8/27/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

3 sets – as fast as possible per set:
Row 250m
15 kbs 24kg
25 burpees
15 kbs 24kg
Row 250m
Rest walk 12 min b/t sets

August 26, 2014

IMG_9725
Exclusive Coaching client Katelyn Haynes and partner Chris taking first place at the Battle of the Boxes last week in Tennessee.

Only a few spots left in the upcoming Female Only Athlete Camp August 30-31!

Click HERE for more info.

We first met Katelyn(pictured above) at an athlete camp last year. She came eager to learn and find out what it would take for her to continue to improve herself as a Regional level competitor. She’s committed to the journey and it has been awesome to watch her mature as an athlete and find continued success in the time she’s been working with us.

The discovery of one’s potential and plan for moving forward is what we like to provide all the athletes who attend our camps. Want to know how you stack up? Want to know where your true weakness is? Strength, power, endurance? Or is it the mental piece – can you let yourself go there? Join us as we take you through workouts tested amongst thousands of athletes to ensure you know the hard work you are committed to putting in will effectively move you towards your goals. Maybe this year it’s just getting up the nerve to compete period. Local comps to the Games – whatever your goal is – all are welcome. We hope to see you at an upcoming event!

Scottsdale, AZ – Female Only Camp – August 30-31
Cancun – **SOLD OUT** - October 18-19
Huntington Beach (1-day camp) – September 26
Just announced! Brandon, MS – December 6-7
Puerto Rico – December 13-14 2013
Just announced! Kent, OH – February 7-8, 2015

Function

Function 8/26/14

Deadlift; 5, 5, 5, 5,[5]
+
1 mile run; time trial

Notes:
+Compare results to Aug 11
+Tough final set
+Ensure good warmup on run
+Post loads and time to comments

Being

Being 8/26/14

A. Close grip bench press @30X0; 5×5; rest 3mins
B1. amrap HSPU 3″ deficit 15rep max; rest 20sec
B2. L – pull up 6-8; rest 20sec
B3. 10 KB clean and jerk 1.5/1pd; rest 20sec
B4. amrap rope climbs in 45sec; rest 3mins x 3
+
every 2 mins 4 TGU 2pd/1.5pd alt hands per rep
x 5sets

Notes:
- build to a tough 5 and stay there for bench
- kipping on HSPU
- hang KB PC and jerk
- 15′ rope record each round

Will

Will 8/26/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

Run 20 min @Aer pace

PM

for time:
50 hang clean (full – 185#)

She

She 8/26/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

A. Power Snatch – 1RM
B. Power Snatch – Tng 5RM
+
AD 10 min max cals