James Smith, thanks so much for posting the video. I am going to incorporate some of your movements into my medball circuit on tempo days on occasion. I tried them, and they are plenty tough!
Charlie, I have the medball download, and I know you talked about the medball work on the GPP download as well. I’ve been doing the medball circuit x2 on tempo days and x1 on speed days along with the situp circuit at least 3x per week, and the difference has been hugely noticeable, especially in my tempo workouts in just one month. My shoulders and arms are so much more relaxed and “down” when running.
Charlie, now that I’m transitioning out of my GPP, can I keep including the medball wall circuit x2 on tempo days and x1 on speed days, or must volume generally decrease as you advance deeper into the SPP?
PS I got worked over by Waldemar on March 7, and he told me to beg you for a mechanical assessment (if you have time).
I think you can probably keep the MB circuits because the same volume should get easier as you go along, adjusting the workload for you but you may need to drop the circuit on speed days depending on what you have left at the end of the session after improved speed.