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Damascus W3D6

Warmup

  • General Cardiovascular Activation (5 minutes)

    • Light Jog or Fast Walk: Gradually increase your pace over 5 minutes to ease your body into the workout, raising your heart rate and warming up your muscles.

  • Dynamic Stretching and Mobility (5 minutes)

    • Leg Swings: Hold onto a stable object, swing each leg forward and back in a controlled manner. Perform 10 swings on each leg.
    • Hip Circles: Place hands on your hips and rotate them in a circular motion, 10 rotations in each direction, to mobilize the hip joints.
    • Walking Lunges with a Twist: Step forward into a lunge and twist your torso over the front leg. Alternate legs for 8 reps each side.
    • Ankle Rolls: Rotate each ankle in small circles, 10 times clockwise and 10 times counterclockwise on each foot, to warm up the ankles.

  • Activation Exercises (5 minutes)

    • High Knees (Marching or Light Running): 30 seconds to engage hip flexors and warm up the lower body.
    • Butt Kicks: 30 seconds to activate the hamstrings.
    • Calf Raises: 2 sets of 15 reps to prepare the calves for sustained impact.

  • Mental Preparation (Optional, 1-2 minutes)

    • Breathing Focus: Stand still and take a few deep breaths, mentally focusing on the run ahead and pacing strategies to maintain a steady heart rate.

    • Workout


    1 - 2 hour MAF run.

    Take 180, subtract your age, and I want you to remain beneath that heart rate number for your entire run. It is absolutely expected that you'll rise and fall, but the goal here is that when you begin to exceed, focus on your breathing, slow down, and work yourself back down below the threshold.

    MAF runs have been one of the most impactful tools in helping me get back into training like an athlete again, handling the pounding that running creates on your brain. 

    Be patient with these runs. It's going to feel slow. If you want to learn to run fast, you must run slow first. Your time in doing 12 weeks of Damascus will show major gains in your endurance levels.

    Cooldown

    • Active Cooldown (5-10 minutes)
      • Light Jog or Walk: Transition from running to a light jog and then to a brisk walk. Gradually lower your heart rate over 5-10 minutes, allowing your muscles to cool down slowly.

    • Static Stretching (10 minutes)
      • Hamstring Stretch: Hold each leg in a hamstring stretch position for 1-2 minutes.
      • Quadriceps Stretch: Hold each side for 1-2 minutes, keeping your torso upright and gently pulling your foot toward your glutes.
      • Hip Flexor Stretch: Step one foot forward into a lunge position, keeping the back leg straight and hips facing forward. Hold for 1-2 minutes on each side.
      • Calf Stretch: Lean against a wall with one leg behind, pressing the heel down. Hold for 1-2 minutes per leg.
      • Glute Stretch (Figure-4 Stretch): Cross one ankle over the opposite knee and sit back gently to feel a stretch in the glutes. Hold for 1 minute on each side.

    • Breathing and Relaxation (5 minutes)

    • Deep Breathing: Focus on slow, deep breaths to help reduce your heart rate and promote relaxation.
    • Legs-Up-Wall Pose (Optional): Lie on your back with your legs up against a wall for 2-3 minutes. This position aids in blood flow return and can relieve leg fatigue.
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