Run 400M
50 air squats
Post time to comments.
**Groups will meet at the track to start at the standard times listed below.**
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to 3..2...1...Go at these times)
Compare to 04.10.13. So a mile run combined with 200 air squats...anyone can do that, right? Question is how efficiently can you perform both movements? Squats can get knocked out with poor form and 400M splits can be plodded thru with little regard to the stride but then what's the point? We want to make our last round as efficient and correct as our first one and ensure we are not bleeding energy in either movement or degrading into broken movement patterns. So, in preparation for rounds 2-4 where our legs are going to feel like they have paint cans tied to them we need to wire our brains for the correct movement patterns.
Have your warmup include some anterior chain mobility (see video below), and practice your squat mechanics and your running stride before you 3, 2, 1 Go. For squatting...Keep your shins vertical, drive your knees out on the way down and back up, stable shoulder and don't tilt your torso forward.
Training Videos.
- KStar has some gems here on quad mobility . Find some time to do these at the bubble before heading down to the track, your quads will thank you later. "Flare your cobra hood!"
And you think these men need to consciously think about proper squat mechanics? No, of course not! It is natural for a human to feel comfortable in this position. It is unnatural to struggle with full squat depth. Spend some time building up your 10 minute squat capacity. Note the one dude up on his toes, clearly not supple!