Primal Blueprint Fitness - Crossfit Praha
PROGRESSING Once you’re able to perform the goal values in both sets of any movement, you can proceed to the next movement in th ...
RESTING Take little to no breaks between reps, sets and cycles if you are training for endurance and stam- ina. Otherwise build ...
ADDING WEIGHT Once you have mastered all Five Essential Move- ments you’ve reached a major milestone. For most people this will ...
Chapter 4: Sprint Once in a While.................................................................................... I guess yo ...
Even with these low impact options, sprinting is widely neglected by all levels of exercisers. We generally are comfortable tack ...
Yes, endurance work does improve aerobic en- durance, and sprinting does improve sprinting and short-term speed. At the same tim ...
Getting Started With Sprinting Sprinting is about moving as fast as possible and getting the heart rate high quickly. It’s more ...
The Start Sprint sessions must begin with a proper war- mup—five or ten minutes of light intensity exer- cise of the same type t ...
CLASSIC SPRINTS These are ideal, because sprint running is the most basic movement the human body is de- signed to do. We’ve got ...
SWIMMING Wind sprints in the pool are a fantastic way to get your sprint session in. I’ll even sometimes skip the beach sprints ...
TABATA SPRINTS Another variation on interval training was devised by a scientist named Izumi Tabata, whose land- mark 1996 study ...
NOVICE SPRINT WORKOUT Workout 1 6 x 50 meter warmup runs at moderate effort, fo- cusing on maintaining an efficient stride patte ...
ADVANCED SPRINT WORKOUTS Workouts 1, 2, and 3 as described in the previous sections. Workout 4 Sprint Drills: 4 x 50m strides at ...
Stair Drills: This workout mimics the Sprint Drills but is con- ducted on stadium or building stairs. Your flight of stairs shou ...
Chapter 5: Workout of the Week (WOW)......................................................................... The Workout of the ...
WOW #1: GROK VERSUS BOAR The wild boar is a formidable foe. You have to creep up on the beast, staying low and holding your weap ...
WOW #3: WEIGHTED CARRY MEDLEY Pick a weight, or two. Dumbbells, kettlebells, sand- bags, heavy rocks—anything works. Two sets of ...
WHEN SHOULD I DO A WOW? As the Weekly Schedule shows, Workouts of the Week are intended as optional replacements for regular LHT ...
Chapter 6: Play................................................................................................................. ...
Leisure has the effect of building community co- hesion, strengthening social bonds, and fostering the enjoyment of life—the key ...
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