Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au
CFHQ WOD
For Time
3Rds
60kg Clean and Jerk 10reps
30 GHD Sit Ups
record time taken
ENDURANCE WOD
Choose ONE of The Following Sports:
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
STRENGTH WOD
Snatch
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Clean & jerk
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Front squat
med/heavy single
Kipping pull-ups
3 x 65% of max consec reps/set
Lactate Threshold
What is it?
When the body is at rest or at regular work conditions, your metabolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.
Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.
Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.
For the Generalist?
So what’s it all mean to me Recreational Jo?
Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.
No comments:
Post a Comment