The person who works out outside. Meet the outdoor athlete.
This person is pretty versatile. Slightly rugged. And always up for a challenge. The world is this person’s gym.
Running is easy to mix up outside. You’re looking at hill repeats, sprints, tempo running, track workouts, distance runs. Now, if you add some functional training, calisthenics, to the running, you’re looking at a pretty comprehensive way to develop strength, to lean out, and to regulate your body fat.
Machines tend to isolate your movements. And while they add muscle and burn fat, only lifting weights can put you outside the capability of being able to handle your own body weight. Bodyweight movements tend to be all encompassing. So take for example, when you do a push-up, you are working chest, shoulders and triceps and virtually all your stabilizers. All these muscles have to work in unison to perform the movement and to balance it.
Lifting weights doesn’t have to be the only way you get strong. It can certainly be one mechanism in your training regiment, but it doesn’t have to be all you do. Calisthenics develops coordination, which improves the body’s overall motoricity. Movements with body weight exercises are fully developed, mature movements. So, in order to complete a push up, your body has to work together in an orchestrated fashion, utilizing each necessary muscle, in order to complete the movement. When you lift, it’s easy to displace the weight, and to compensate by using other muscles than the ones the motion is initially intended for. And if you are compensating, chances are, you have poor form at this point, and the movement therefore loses it’s purpose entirely.
HIIT training, or pyramid training is an effective way to utilize calisthenics properly. So, think METCON or Tabata style. Structured circuits that enable your body to move it’s weight for time improve your body’s overall efficiency. Start avoiding the monotony of the gym and come get your sweat on with my 3-week outdoor athlete training program below:
1 Mile (Rest 3 minutes)
800 Meter Run (Rest 2 minutes)
400 Meter Run (rest 60 seconds)
15 minute AMRAP (as many rounds as possible)
10 Push-ups, 30 air squats, 6 burpees
E5MOM –>> Every 5 minutes yo do the following: 400 Meter Run, 5 burpees, 20 walking lunges
8 400 meter repeats (rest 60 seconds in between each)
10 Jump Squats, 12 bounding squats jumps, 10 split jumps per leg (stand with feet together and split your center into a lunge position; same leg 10 times)
5 Rounds for time
60 minutes – AMRAP (as many rounds as possible)
1 Mile Run
400 Meter Run
10 Hill repeats (400 meters or longer) – (jog the down hill and rest 1 minute at the bottom before you repeat)
10 Minute EMOM: every minute on the minute you do 10 push-ups (100 total)
1600 Meter Run (Rest 3 minutes)
1200 Meter Run (Rest 2 minutes)
1000 Meter Run (Rest 2 minutes
2X800 Meter Run (rest 1 minute in between)
2X4oo Meter Run (rest 1 minute in between)
10 Burpees, 10 curtsey lunges each side, & 20 walking lunges (REPEAT X5)
10 Push-ups, 60 second plank, 30 air squats (REPEAT X5)
5-4-3-2-1: TEMPO RUN (jog 5 minutes, Tempo run 5 minutes..repeat for 4,3,2, & 1)
10 Burpees, 10 lateral Jumps (jump sideways as far as you can and then jump back), 10 bounding squat jumps) REPEAT X5- take a 1:30 minute break between each set
4X400 Meters – Run 400 Meters, rest 60 seconds, repeat 4 times
5 Minute Tempo Run, light jog 2 minutes (REPEAT this 7 minute interval 5 times- 35 minutes total)
10 jumping lunges each leg, 20 back lunges, & 10 push-ups (60 second rest) -REPEAT X10
60 minute run, every 5 minutes, you drop and do 10 push-ups. Set a mileage goal.