Austin Summer: less warmup, more throw-up.

[lr1400]

@T-Slow

Monday, August 2nd- Marriott Colorado Springs
Pool tempo:

I spent a few minutes in the hot tub (or should I say warm tub- the temperature maxes at 102 degrees F). Then it was time for some pool tempo. I had to adjust it a little bit due to the altitude.

3x5x45sec+15sec rest (+1 min between sets)
I was going to do a CF medball circuit, but blew it off. It was pretty good that I got the pool work in today. I’m heading back to Austin tonight and going STRAIGHT to the bar. Four days in Colorado Springs is three days too many! The muscles are feeling pretty good though.

lr400 asked about the hot weather warmup that we’ve been doing, so I wrote down below what it usually involves. I don’t think I’m giving up any state secrets here. It’s pretty similar to the CF warmup without as much movement. Notably, the upper body activation stuff is done standing still.

The optional stuff is in brackets. I will try to do a quick video of the upper body activation stuff, it’s nothing unusual I just don’t know the names of some of the movements.

Warmup
foam roll lightly on back, glutes, hamstrings, calves, shins (controversial- comments appreciated!)
upper body activation
skips for 20m each with jog back:
forward skip
side hops left + right
backward skip
lower body activation:
leg swings 10 front left + right
leg swings 10 side to side left + right
hurdle walkovers 5 forward + 5 back, left + right
(hip activation on ground, face up, swing legs 5 left + right, face down swing legs 5 left + right)
glute activation- hold fence at 45 degree body angle, lift foot, dorsiflex, contract glute, hold for count of 3 seconds x 3 left + right
skips for 20 m each with jog back:
2x skip forward
2x side hops
2x backward
2x A-skip
2x A-run
2x “heel cycles” (Pfaff’s version of Mach’s running B, not a huge fan)
buildups- 10m, 20m, 30m flats, 10m, 20m, 30m spikes

Thanks for that! I do similar but longer distance, around 50m except for drills.

For that glute activation are you facing the fence and leaning at a 45?