Happy New Year Friend!
You may have heard today is Rosh Hashanah and in the Jewish world it's their new year. Growing up in a non-Jewish town, I'm straight out of the Lud (as in Ludlow), I sure wished we celebrated Jewish holidays, because I would have loved a few more days off (and maybe a 2nd gym class or lunch would have been nice too).
Anyways, I hope you're having a great day and since we're talking about gym class, let's talk cardio minutes and Power Endurance.
Cardio Minutes - Week 1
Time Day 1 Day 2 Day 3 Total
6:00am 25 18 19 62
9:00am 25 18 19 62
6:30pm 25 18 19 62
Would you please reply with your wk1 minutes if you haven't already?
Phase 10 Overview
Attached is the P10 Workout Card & Exercise Library for you to review and/or print as needed. It's a convenience to help you understand what you don't understand in a non-rushed and high energy environment. There are 6 exercise videos missing. I wasn't able to shoot them, so please use your imagination, google it or better yet, ask Marisa or me at your next workout.
P10 is about Power Endurance.
Power means, "the rate at which work is performed or energy is converted"(1). Endurance means, "is the ability of an organism
to exert itself and remain active for a long period of time, as well as
its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue."(2)
Together, Power Endurance (P.E.) means, "your ability to perform consecutive power (strength and speed) exercises with the least amount of recovery time. It helps build stamina (ability to resist fatigue), muscle mass, and increase reflexes necessary in many sports, particularly combat sports like mixed-martial arts and boxing. Power endurance requires you to have a strong core, optimal mobility, and proper technique and should be done under supervision and guidance from a qualified fitness professional or coach before attempting on your own (3)."
I quickly grabbed these definitions off the internet to provide a foundation for a conversation. This month, I'm aiming to peak you for September races, so you have the stamina, power and endurance to push through during both difficult parts and especially at the end when you're fatigued. Some members have playoffs & leagues wrapping up from summer sports participation and P.E. can help you perform at your best when stress and fatigue are high. Some members have fall sports starting and P.E. will help you come out of the gates strong so you can win 50:50 balls in soccer or recover from hard sprints in flag football. Others are transitioning to fall schedules, getting kids back into school routines which means making lunches, becoming a car service, attending meetings, helping with homework and after school activities on top of your own important tasks like setting goals for the 4th quarter, so we'll use September as a transition month. We'll keep the exercises the same so you don't have to think too much and we'll challenge you to repeat some powerful & some skillful exercises to test and develop your stamina. I've also made some things simpler so you can get more quality work in while reducing your risk of injury when performing at a high level. You should leave feeling energized and have great high energy throughout the day. You probably won't get sore this phase unless you've been away for August or the summer or during week 3 when you're setting PR's.
To achieve all I hope for you in class, it's going to require Marisa and I to manage the clock very well, so we can keep on track with warm up, rest & transition periods so we don't have to stop the clock. You can help by getting your workout card and pencil upon arrival and better yet by being early so you can fill it out, review it and do a little TLC work before we start. You're a high achiever. Be early. You can do it!
There are 4 phases left in the year. That means 36 workouts and 36 more chances to get better than last year. You're the person in your world who GETS better, leaner, fitter & stronger every year and it starts by focusing on 1 thing at a time. Just get 1% better each day. How can you do 1 small thing to make tomorrow more successful? How can you do 1 more rep? How can you learn from today's mistakes? How can you get yourself there even though the circumstances aren't best case? Just 1%. You can do it! You've done tougher things.
Cheers and happy new year!
Your coach,
Mike Alves
p.s. what did you do for cardio last week?
p.p.s. Attached is the P10 workout card & library for your convenience. Who hooks it up for you? ;-)
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