Hell For Leather Program
Anchor Down Training
EnduranceAt full speed, with whole hearted and or reckless determination.
In this case, this is a manual to improving your aerobic capacity efforts. This is a shift in focus, not a monostructural running program, this one is emphasizes mixed modal work. This program was designed to use a variety of machines, weights, and bodyweight exercises.
I have detailed explanations behind every session explaining how they should be approached and th stimulus you are trying to achieve. This is for anyone looking to improve their aerobic capacity efforts with 3 endurance based workouts per week.
Running/Rowing Intervalz
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Every 4 minutes for 5 rounds: 300m/400m run 12 Cal row Rest the remainder of time Depending on your work capacity complete either a 300m or 400m row directly into a 12 cal row. This should feel a little gassy, but not too much. Pace the run hard enough to where the row should feel like a recovery. This way you use it as cool down before the next round approaches.
Mixed Modal Run:
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2-4-6-8-10-8-6-4-2 DB thrusters 400m run As much as I like to to say the weights for this, that doesn't help anyone with insufficient muscular endurance. I want you to find a weight you know you can do each set unbroken and keep that for the entire session .
Mini Murph:
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5 rounds for time: 400m run 5 pull-ups 10 Push-ups 15 air squats If pull-ups are too difficult sub 5 gorilla rows each arm If push-ups are too difficult sub 10 DB bench press
Ryan Tewksbury
Certified personal trainer and strength and conditioning coach. I've spent the last 4 years training clients privately and in a group setting. I know and understand the adequate volume for the everyday athlete to improve their overall performance.
If there is anything I want you to take away from this program is this, endurance isn't stumbled upon, it isn't magically gained or given, it's EARNED. There are no shortcuts, there is no perfect blueprint, continue to fail, continue to grow, continue to l
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