TLDR;
This video follows Rich Ryan's weekly training routine as he prepares for an upcoming race. The focus is on maintaining endurance, improving strength, and developing mental strategies in training.
- Monday involves aerobic and strength workouts targeting efficiency and strength-specific skills.
- By midweek, the focus shifts towards maintaining threshold running conditions and incorporating various aerobic workouts.
- The week concludes with a mix of lighter runs and a race prep strategy.
Weekly Training Overview [0:00]
Rich begins the week with an easy 60-minute aerobic workout on the bike to set a solid foundation for high-volume training. He emphasizes the importance of not overextending himself. The day also includes a dedicated strength training session focusing on sled pushes, pulls, burpees, and lunges, aiming for race intensity and efficiency in movement.
Strength and Speed Training [1:40]
Rich details his strength session including heavy sled pushes and pulls, combining endurance work with high-intensity burpees and lunges. He mentions that as the race approaches, the focus on broad strength transitions to more specific movements, ensuring he's familiar with the necessary skills for race day.
Aerobic and Quality Session [6:40]
Moving on to Tuesday, Rich emphasizes the importance of mental strategies as well as physical training. He performs threshold running on a treadmill due to rain and also includes a 45-minute AMRAP session of max calories on the echo bike, wall balls, and burpee broad jumps to build sustained energy output.
Long Aerobic Day on Treadmill [9:40]
On Wednesday, Rich opts for a controlled environment by running on a treadmill for about 70 minutes, followed by 40 minutes on a bike to achieve a total of two hours of aerobic work. He highlights that while this might not feel as exciting or challenging, maintaining movement is crucial.
Recovery and Mindfulness [10:50]
Rich discusses recovery strategies like ice baths, noting their benefits for stress and mindfulness rather than just physical recovery. He prepares for upcoming heavier workouts by shifting focus away from heavy lifts while keeping his cardio aerobic.
Strength and Aerobic Work [12:20]
In Thursday's session, Rich combines strength training with aerobic work, focusing on broader lifts that overload strength systems. He mentions his experience in Hyrox competitions, asserting that strength is essential. Despite his busy schedule filled with podcast recordings, he manages to complete his workouts.
High-Intensity Friday Session [15:40]
Friday is dedicated to high-intensity training where Rich pieces together specific workouts. This includes intervals of skiing and rowing, along with sled pushes and pulls, all aimed at preparing him for race conditions. He focuses on maximizing his output during these working sets and concludes the session feeling satisfied with his performance.
Easy Aerobic Saturday Routine [18:50]
Saturday features an easy one-hour run followed by aerobic machine work. Rich emphasizes the necessity of completing the workout for consistency and adapting to the mental demands of training, despite feeling some fatigue from previous workouts.
Final Race Preparation on Sunday [21:20]
On Sunday, Rich incorporates a tempo workout to maintain his endurance while moderating overall volume as the race approaches. He reflects on how rehabilitation exercises have enabled him to run confidently outside and notes the importance of pacing to ensure efficiency during workouts.
Conclusion and Next Steps [26:30]
In wrapping up his week, Rich feels well-prepared for the upcoming race and emphasizes the importance of consistent execution in training while ensuring he can compete with the best. He expresses excitement for the future and the challenges ahead.
