E.11 Case Study Conrad Sherby Part 2: program design

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Welcome to Episode 11 of the Obstacle Order Podcast.

On this episode Elijah finishes up his intake of Conrad Sherby.  In case you missed the first part,  check it out here.  Conrad is a great athlete and he wishes to shift his focus from strength primarily to endurance.  That is why the primary focus of his training program will be safely building up his running volume and strength endurance.

Elijah lays out his plan for Conrad relative to his Spartan Super in Monterey (6/6).  With a three month target, there is time to slowly build his base while maintaining strength.   Conrad has a more long term goal to complete the Tahoe beast World Championships.  Elijah Chose to use Monterey as a bench mark.  Between now and June, there will be two more episodes to check on how Conrad is progressing through the Program Elijah designed.  After Monterey, we will reassess and create the new plan that will prepare Conrad for the demands of a 16 mile course at altitude.

In addition to Conrad’s running program, Elijah programmed in two interval type workouts that will be obstacle course specific.  Conrad will practice going from strength exercises to running and back (a critical ability for obstacle course racing).  There will be two workouts of this fashion each week of his program.  One will be on a hill or a trail, the other will be in the gym simulating the demands of various obstacles.

Stay tuned to see Conrad’s progress

CLICK TO PLAY EPISODE 11

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