Substitution: Hill sprints for tire drags

2006 Virginia Cylcocross Championship at Mount Trashmore. This is the hill I use for hill sprints as well as training for cyclocross racing.

If you don't have a tire to pull, do hill sprints in place of the tire pull described for this week. The hill should be at least as long as the tire pull and everything else stays the same.

Weekly Plan 9/22-9/28

The pink ribbon tour and Team Stihl from the Virginia Beach Fire Department on "We care enough to wear pink day".
Photo by Martin Grube

I know its mid week. But let's start the plan. The weeks will run from Monday to Sunday. Do the workouts in any order to fit your needs. The workouts listed here are the functional strength and conditioning workouts. You will need to warm up and warm down properly. You will also need to do your cardio workouts (or workouts related to your specific sport). The workouts here will increase your functional strength, endurance, injury prevention and overall usefulness.

Week: 9/22-9/28
Concentration: Muscular growth (hypertrophy)
Method: High reps, moderate weight with reduced rest periods.

Complete these three strength and conditioning workouts during the week along with proper cardio work.

1. Turkish Get-ups: 25 lb dumbell. Alternate hands holding the weight every 10 reps. Rest for 45 seconds between each hand switch. Repeat for 4 sets (total of 40 reps).
2. Tire Drag: 40 yard forward drag. Rest 45 seconds between drags. Repeat for a total of 10 drags.
3. The Ups: 5 pull-ups, 10 push-ups, 15 sit-ups. Rest 45 seconds between series. Repeat series for a total of 10.

For the next couple of weeks we will build on these three workouts (as well as add others) to increase muscular growth and muscle fiber recruitment.

Post details of the workouts to comments.