Discover how I achieved my fastest 5K in seven years through the 75 Hard Challenge and General Physical Preparedness (GPP) training. Over the past 50 days, I've been dedicated to two 45-minute training sessions daily, focusing on triathlon sports-swimming, cycling, and running. This video dives into my unique approach and surprising results.
Topics Covered:
General Physical Preparedness (GPP): Training for all-around strength, mobility, agility, speed, and endurance.
75 Hard Challenge: How this intense fitness program improved my performance.
Daily Training Routine: Morning cardio and afternoon strength/agility sessions.
5K Running Tips: How varied training led to my fastest 5K time in years.
Historical Training Methods: From ancient athletes to modern elite forces, the importance of GPP.
Key Benefits:
Triathlon Training: Enhance your swim, bike, and run performance.
Cycling Workouts: Effective routines for building endurance and speed.
Running Techniques: Improve your 5K time with strategic training.
Strength and Agility: Boost overall fitness with GPP exercises.
Midlife Fitness: Effective strategies for staying fit and healthy over 40.
REFERENCES
General Physical Preparedness (GPP):
Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics.
Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Ultimate Athlete Concepts.
Historical Athletic Training:
Mandell, R. D. (1984). The First Modern Olympics. University of California Press.
Golden, M. (2004). Sport and Society in Ancient Greece. Cambridge University Press.
Kyle, D. G. (2007). Sport and Spectacle in the Ancient World. Wiley-Blackwell.
Fitness and Endurance Training:
Noakes, T. D. (2003). Lore of Running. Human Kinetics.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise Physiology: Nutrition, Energy, and Human Performance. Lippincott Williams & Wilkins.
Midlife Health and Fitness:
Faulkner, J. A., Larkin, L. M., Claflin, D. R., & Brooks, S. V. (2007). Age-related changes in the structure and function of skeletal muscles. Clinical and Experimental Pharmacology and Physiology, 34(11), 1091-1096.
Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: evidence for a public health mandate. Current Sports Medicine Reports, 9(4), 208-213.
Exercise and Resilience:
Deuster, P. A., & Silverman, M. N. (2013). Physical fitness: a pathway to health and resilience. U.S. Army Medical Department Journal, 24-35.
Smith, B. W., & Emerson, S. (2021). Exercise as a protective factor for mental health and resilience during the COVID-19 pandemic. Journal of Exercise and Sports Science Reviews, 49(4), 159-167.
Agility and Speed Training:
Sheppard, J. M., & Young, W. B. (2006). Agility literature review: Classifications, training and testing. Journal of Sports Sciences, 24(9), 919-932.
Little, T., & Williams, A. G. (2005). Specificity of acceleration, maximum speed, and agility in professional soccer players. Journal of Strength and Conditioning Research, 19(1), 76-78.
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Thank you for being part of this amazing community. Let's continue to look after ourselves, take good care, and enjoy the journey with a smile and a spring in our stride.
00:00 Introduction
00:10 General Physical Preparedness
01:17 My fastest 5k in 7 years
01:48 My 75 HARD training plan
04:42 Olympians in the GYM
05:43 GPP is rock/paper/scissors
06:10 Specific training issues...
08:04 Firefighters are HOT
08:39 HYROX, Crossfit, BMF...
10:42 How did I run so fast, then?
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