it is do your best to do it in under 25 or so strides and it will kick your butt depends on your height, more strides for shorter people maybe around 27 and less for taller faster people (eson bolt 20 strides i am sort of in the middle for the height at 6'2" so 23/24 strides is really a good challenge for me
jon

hey brad, tuesdays workout is meant to be a sprint workout for strength and power levels, stability level is just to focus on running technique that is why they are simply running for total time, not sprints.
how it works for strength and power levels is to run a 100 yard sprint, walk 50, repeat for number listed for strength or power.
so, goal for you might be to run 20 sets x 100 yards in UNDER 30 MIN (Are these sprints????) Yes, these are sprints at 75-80% effort, one thing i really like to do here is count strides, for example when i do this workout i hit all my 30 sets in 24 strides L/R or less for each 100 yard sprint...this keeps me at a solid pace the entire time and puts a great focus on my form. so gains in sprint conditioning and form!!
For the 'Core' exercises you do 1 yard rollouts to the wall. Do your normal set up for power wheel rollouts except when you are in the ready position, the PW is 1 yard from the wall. roll the PW out til it lightly touches the wall, then return PW to starting position. Stay focused on form: wrist, arms straight, shoulders wide, spine long, hamstrings engaged while doing all reps. After PW rollouts, then roll PW under shoulders, straighten legs to incline plane position and hold for 10 breaths...repeat these two back to back for 5 sets, then you're done!!
hope this answers your question and thank you for your patience as getting the new site up and working well is our priority and we want it to be an awesome place for you and others to come to for training and learning...keep the good questions coming my friend!!
jon

Stability: 2.5 Miles, Strength: 15-20 x 100yds, Power: 20-30 x 100yds

CORE: Alternate 5x
Power Wheel Roll Outs 1yd (how do you do rollouts for 1 yd?)
Power Wheel Incline Plane: Hold for 10 breaths

the 15/15 is a workout we have been doing since i opened the mbg.
it is a MBG developed workout and we do it with push ups and chin ups, cleans and presses, squats and swings...all types of combos
hope you love it like we do!
jon

hey gunter, thanks for the good words, we're working hard
first lets get your knee healthy, for that i HIGHLY recommend following the eischens yoga beginner sequence for 30 days straight minimum.
that will begin healing up your knee and whole body super fast.
next then replace running or jumping rope for awhile with other whole body movements that do not irritate your knee...crawling, shadow boxing, doing fast hands (like sprinting but not moving your legs) is a great one, and then doing some battling ropes if you can get one; this is a 50' long rope strung around a pole, tree, etc and then doing fast hands movement while holding the ends of the rope...kicks your butt for sure!!! if you dont have a rope use a BIG beach towel and do fast hands or fast up/down type movements...great conditioning!
jon

hey gunter, LCJ's are done with either a hurdle, a heavy bag lying on it's side or a cable coming out from the wall and held horizontal by your workout partner or something stable.
then the workout calls for lateral jumps over the cable, hurdle, etc for X amounts of reps.
hope this helps,
jon

hey brad, what proprioceptive exercises? all the ones i just mentioned haha
the Eischens Yoga is the best, a great first step to improve stability.
then the 1 leg, 1 arm, technique focused type exercises that i mentioned are all great.
when you put more focus on balance and the refinement of technique with a big focus on form, alignment and pureness of the movement, that improves health overall and will not be the type that adds slabs of un-necessary muscle either because the primary focus is not on a pump but on keeping perfect form and alignment.
dig what i am saying my friend
jon

glad you like our workouts
about your questions; i would simply consider gymnasitic natural as part of bjj class you take. it is pretty much the same type of warm up most bjj schools do and i have seen alot having done bjj since 95'
have a great day and good question
jon

hi gunter, i understand what you are saying. if you eat good foods your gonna probably get your protein needs met anyways, so dropping protein might make a little difference but not alot. if i was you i would think about what is my main reasoning for doing non climbing workouts.
is it for full body fitness? balance? healing injuries from climbing by doing more balanced type of training?
all can be done without gaining muscle weight...alot of muscle hypertrophy adds muscle weight, so chill on that...do good clean reps instead, focusing on clean form instead of continually upping the reps or weight
i would think creating a more balanced body is key for you, so more practice type movements; handstands, walking on hands, free handstand push ups is great! same with pulling, but you do alot of this stuff already but this too can be done with various pole and rope climbs, same for legs pushing and pulling; 1 leg squats, pistols, russian lunges, then same for pulling type of movements, 1 leg deadlifts, lots of eischens yoga to help open the body more into extension...and then basically alot more proprioceptive training for all.
this all will help make you more well rounded, help you move better and will not add un-needed muscle.

man brad you do great with explanations good job!!

Monday: top of 60 workout x 16 minutes;
1) 48k push ups x 5 = 40
2) 44k's alt.bent over rows x 8s = 64s
rest 5 minutes
3) 24k's squat to touch kbs/jumpx8 = 64
4) 60k's deadlift x 6 = 48
3.5 stars

Tuesday: 40/20 x 30 workout;
1) alt step ups with jump x 25s
2) jump rope x 120
3) big rope snap downs x 30
3.5 stars

Wednesday: 75 afap
1) seated on floor MP x 24s
2) dead cleans from floor x 36s
finish these two then pw right after
3) 1 yard pw rollouts to wall
75 of each as fast as possible
time: 28:32
really liked this workout!
3.5 stars

Thursday: 25 min JR
5 min warm up
20 min of 180 reps a min alt with
recovery for a minute.
great sweat!
then did pw curls x 20 and pw pikes x 20 afap
3 star workout, solid!!


Friday: EY Warrior sequence
felt great after and had me ready for
the gauntlet!

Saturday: "the Gauntlet"
1) 20 poles climbed or 80 kips (i did poles)
2) 50 JR doubles backwards (25,15,10)
3) 150 yards Power Wheel crawl (i did 30 yards, rest a few sec.s x 5 sets)
4) 50 JR doubles forwards (50)
5) 100 split squats (i did in one set)
6) 50 JR doubles backwards (35,15)
7) 50 24k's Swings (12,13,13,12)
8) 50 JR doubles forward (50)
this workout was awesomely hard
my time was 19:32
felt great afterwards too!
4 Stars

--- Last Edited by Jon Hinds (Owner/Founder of MBG) at 2009-02-01 11:45:34 ---