Dark Wolf Mission Log

#darkwolfathletics #recoverythroughstrength #concussionrecovery #tbirecovery #functionalfitness #weighlifting #functionalbodybuilding #strengthtraining   Run Day (pre-Half Marathon Training) 3 mile MAF Run   The MAF method involves training at a heart rate that is below your Maximum Aerobic Function threshold. This threshold is calculated by subtracting your age from 180. For example, if you are 30 years old, your Maximum Aerobic Function threshold would be 150 (180 – 30 = 150). Training at this heart rate helps to improve your aerobic capacity by increasing the efficiency of your body’s oxygen utilization.

Running 40 min MAF run

Full Body Strength *Note - All movements (besides farmer's carry) should be performed at a 20X1 cadence. 1) 5 Sets (RPE 7) 4 Back Squats  Rest 1:00 4 Weighted Pull-up  Rest 2:00 2) 3 Sets (RPE 7) 8-10 Romanian Deadlift (barbell)  Rest :45 8-10 Standing Overhead Press Rest :45 3) 3 Sets (RPE 7) 12-15 Bodyweight Dips Rest :30 100 ft Farmer's Carry Rest :60

#darkwolfathletics #recoverythroughstrength #concussionrecovery #tbirecovery #functionalfitness #weighlifting #functionalbodybuilding #strengthtraining Warmup 1)  General Warmup (5-10 minutes): 5 minutes of cyclical cardio (e.g., rowing, biking, jogging, or dynamic walking) at a moderate pace to elevate your heart rate and increase circulation. 2) Dynamic Mobility: World's Greatest Stretch: 2 reps per side, hold each position for 10-15 seconds. Cat-Cow Stretch: 8-10 reps, focusing on spine articulation. Banded Lateral Walks: 2 sets of 10 steps per side (engage glutes and hips). Bodyweight Squats: 2 sets of 10 reps, focusing on depth and form. Overhead Shoulder Pass-Throughs: 10-12 reps with a PVC pipe or resistance band Full Body Strength *Perform all movements in Part 1 and Part 2 at a  20X0  pace   1) 5 Sets 5 Back Squat at RPE 7 Rest :60 5 Strict Press at RPE 7 Rest :60 5 Weighted Pull Ups @ RPE 7 Rest :60 2) 3 Sets 10-12 Deadlift @ RPE 7 Rest :30 10-12 Behin...

#darkwolfathletics #recoverythroughstrength #concussionrecovery #tbirecovery #functionalfitness #weighlifting #functionalbodybuilding #strengthtraining Warmup 1)  General Warm-Up (3 minutes) 1 minute: Jumping Jacks or High Knees 1 minute: Bodyweight Squats 1 minute: Arm Circles (forward/backward) 2)  Mobility :30 Thoracic Spine Rotations (on all fours) :30 Hip Flexor Stretch (each side) Aerobic Conditioning 1) EMOM 30 min Minute 1 - :30 45# rubber plate floor push (or sled push) Minute 2 - :30 Rotational KB Cleans (pick a challenging weight) Minute 3 - :30 Filly Carry (pick a challenging weight) Minute 4 - Rest Cooldown 1)  Active Recovery (3 minutes) Slow-paced walking or light cycling to bring the heart rate down. 2) Static Stretching (7 minutes) Hip Flexor Stretch: 1 minute per side Chest Opener: 1 minute (use a doorway or band for assistance) Hamstring Stretch: 1 minute per side (seated or standing) Cat-Cow Stretch: 1 minute Child's Pose: 1 minute Wrist and Forea...

#darkwolfathletics #recoverythroughstrength #concussionrecovery #tbirecovery Warmup 1)  General Warmup (5-7 minutes) Rowing or Light Jogging : 5 minutes at a moderate pace to increase heart rate and circulation. 2) Dynamic Mobility (5-8 minutes) World's Greatest Stretch with Overhead Reach : 2x/side (hold for 30 seconds per position). Leg Swings : 10 reps forward/backward and side-to-side per leg. Thoracic Spine Rotations : 10 reps per side in a kneeling or seated position. Banded Glute Bridges : 2x12 with a resistance band above the knees. Banded Face Pulls : 2x12 to warm up shoulders and upper back Full Body Strength *Perform all movements in Part 1 and Part 2 at a  20X0  pace   1) 4 Sets 10-12 Glute Ham Raises Rest :60 10-12 Dips (ring, stationary, or bench) Rest :60 10-12 Ring Rows Rest :60 2) 3 Sets 8 dumbbell step ups (24" box) R Rest :30 8 dumbbell step ups (24" box) L Rest :30 8-10 Zottman Curls Rest :30 8-10/each Banded Pallof Press Rest :30 Cooldown 1)...

#darkwolfathletics #recoverythroughstrength #concussionrecovery #tbirecovery Warmup 1) General Warmup (3-4 minutes) Row, Jog, or Light Air Bike – 2 minutes at a moderate pace World’s Greatest Stretch with Overhead Reach – 4 reps per side Dynamic Downward Dog to Plank Flow – 6-8 reps 2) Movement-Specific Activation (6-8 minutes) Bodyweight Air Squats – 15 reps, focus on depth and control PVC Pipe Shoulder Dislocates or Band Pass-Throughs – 10-12 reps Wall-Facing Handstand Hold (if capable) or Pike Hold – 10-15 seconds to activate shoulders Aerobic Conditioning 1) 3 Sets 1 Turkish Getup Rest :60 2) 5 Rounds 25 Air Squats 100 ft Overhead Carry Right 20 Calorie Ski Erg 100 ft Overhead Carry Left 15 cal Air Bike Rest 2:00 Cooldown 1) Active Recovery (2-3 minutes) Child’s Pose to Thread-the-Needle Stretch – 20 seconds per side Cat-Cow Stretch – 6-8 cycles World’s Greatest Stretch with a Hold – 20 seconds per side 2) Static Stretching (4-5 minutes) Hip Flexor Stretch – 30 seconds per leg Hams...

Warmup 1) General Warmup (3-4 minutes) Jump Rope or Light Jog – 2 minutes World’s Greatest Stretch with Rotation – 4 reps per side Inchworm to Push-Up – 6 reps 2) Movement Prep (Specific to Workout) Bodyweight Bulgarian Split Squats – 5 reps per leg Push-Up Position Scapular Push-Ups – 8-10 reps Dead Hang from Pull-Up Bar – 5-6 reps Full Body Strength *Perform all movements in Part 1 and Part 2 at a 20X0 pace **The "why" - Taking a slow and steady eccentric has produced some of the best gains I've experienced while also ensuring that I won't get lightheaded while performing the lift.  1) 4 Sets 6-8 DB Rear Foot Elevated Split Squat R Rest :15 6-8 DB Rear Foot Elevated Split Squat L Rest :60 10-12 Push Ups Rest :60 6-8 Pull Ups Rest :60 2) 3 Sets 12-15 KB RDL Rest :30 12-15 Lateral Raises Rest :30 :20 Stir the Pot Rest :30 Cooldown 1) Active Recovery (2-3 minutes) Cat-Cow Stretch – 6-8 cycles Child’s Pose with Side Stretch – 20 seconds per side 2) Static Stretching (4...

  REST DAY

  AM: 30 mins of Yin Yoga full body 20 mins of hot sauna (200F) 5 mins of cold plunge (46F) Workout 4 mile threshold to anaerobic endurance run (trying to stay below 170 bpm for me) PM: Silat Journal Reading

AM: 30 mins of Yin Yoga full body 20 mins of hot sauna (200F) 5 mins of cold plunge (46F) Workout A) 5, 5, 4, 4  Segmented Clean Deadlift @ 3131 Rest 2 mins between sets B) 3 Sets 5 Deadlift from Blocks (pull from just above knee) If no blocks are available, be deliberate to lift to above knee, pause, then perform the movement. Reps will reset at just above the knee for each rep (no need to back down to the ground again). C) 5 Sets  12 Russian KBS :30 Hollow Body Hold 8 Tall Box Jump (step down) @ 24"+ height :60 row :90 rest PM: Journal Reading

AM: 30 mins of Yin Yoga full body https://youtu.be/zr-U2FiIQHo?si=brnphnhL09vJR2M3 20 mins of hot sauna (200F) 5 mins of cold plunge (46F) Workout Rest Day PM: Silat Journal Reading