[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
Sprint work
Assault Bike (Flying Starts)
6 Rounds:
5 sec easy to get the wheel going
10 sec ALL OUT
rest 1:45
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[tab]Level 2
Sprint work
Assault Bike (Flying Starts)
6 Rounds:
5 sec easy to get the wheel going
10 sec ALL OUT
rest 1:45
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[tab]Level 3
Sprint work
Assault Bike (Flying Starts)
6 Rounds:
5 sec easy to get the wheel going
10 sec ALL OUT
rest 1:45
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[tab]Level 4 Rx
Sprint work
Assault Bike (Flying Starts)
6 Rounds:
5 sec easy to get the wheel going
10 sec ALL OUT
rest 1:45
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[tab]Motivation
Don’t be scared. I have used the phrase many times. I recently heard and agree that the phrase is the wrong thing to say. Scared is what we are when we believe something bad is going to happen to us. Being scared keeps us alive. We default to being scared when we don’t know what will happen. Our built in safety measures take over and we tread cautiously. The unknown should be undertaken with caution. The world is a dangerous place. We don’t become less scared, we become more brave.
Being more brave means willing going into the unknown. We need help doing this. We need people with experience to guide us into our unknown. I recently went on a repelling trip in Southern Utah with the family. We did a series or rappels ranging from 10 feet to over 150 feet. Being brave in this situation meant each person understanding how the rope and other equipment created a predictable experience. It meant understanding the procedures to safely connect to the rope. It meant trusting that the person below was there to help. Every time my youngest Ryan (8 years) would start a rappel she said, “I’m scared.” I told her each time, “That’s ok, but the rope has you. You are safe.”
All my kids became more brave as the day of repelling went on. As their competence increased the unknown decreased. I’m glad that my youngest was scared each time she was about to step off of a cliff. This forced her to understand her place in the situation, calculate the risk, and take the measures needed to minimize the risk. She began to trust those she was with. She trusted the procedures and equipment.
Since returning from the trip I noticed the significant effect the trip had on Ryan. While riding her bike she has been taking her hands off the handle bars. She had me teach her to ride a skateboard. She has been trying to do backflips into the pool. She stills says, “I’m scared.” I still tell her, “It’s ok.” She is bravely facing her unknown world and with each experience gaining competence and confidence.
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[tab]Strength
RDL out of rack
8 sets of 3 reps every 90 sec 3 sec lower each rep
movement primer PVC hinge should never go to low back reinforce go as far as possible with a flat back
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