AFM Fitness Challenge Training

So, today I met up with one of our most experienced fitness specialists as it relates to power sports and track and field.  I think I have ten years on him, but a truly genuine and knowledgeable individual.  We worked on some of the skill sets associated with the AFM fitness challenge that I will be competing in.  Time to wake up the anaerobic and explosive energy system.  They have been asleep for far too long.  I'm guessing they've been asleep for about 10 years.  Today we worked on Standing Broad Jumps for distance, Burpees for repetitions in 1 min, Med Ball Chest passes for distance and we finished up with 40 yard dash start technique.  Here are the highlights and lowlights.  My burpee fitness was not too shabby.  I think I peaked out at 34 burpees in 1 min employing a more explosive kick out technique on the way down.  The broad jump is not my specialty.  I think I peaked out at 7 1/2 feet.  I just don't have the ups or the distance capacity.  Greg was a full 18 inches further at 9' 1".  Stellar.  The chest pass and starts were more technique work, so we didn't measure distance, but I was definitely tapped by the time we hit those.  The metabolic stimulus was very high for this endurance athlete, daddy, and 34 year old.  I'll get some of it back.  I expect my resilience to shine through and I'll see some gains in a couple of weeks.  Challenge your body, keep it guessing and expect to see results.  It sometimes take stepping out of your comfort zone, but that is exactly what created elevated confidence.  As for my athletes, we are doing a brick workout tonight.  Here is what is on the list for our workout.

Team PAC Brick 5-9-2012

Cycling
Warm Up:
5 min of Zone 1 - 80-100 rpms
5 X 1 min Zone 2 - 110-120 rpms - Recovery is 30 sec easy

Main Set:
3 X 5 min @ Zone 3 effort climb 65-70 rpms standing
Every 20 sec you will complete a 10 sec pop bringing your cadence to 80-90 rpms.
Recovery is 2 min after each effort

Running
Main Set:
Progressive Run Post Ride
This will be progressing through your paces over the course of 4 miles.  Start off at about long run pace and take about 15 sec off per mile until you are just shy of your tempo pace.  We’ll run the 3 mile loop on town lake and finish at the gym.