This is the start of threshold training, which roughly might fall into what you think of as work capacity. But, the problem is work capacity isn’t a real thing in the body. There is anaerobic and aerobic training.
When most people train to what they call “work capacity”, they’re really just training both anaerobic and aerobic capacities. This is very similar, but it’s called threshold training because a lot of it is mental.
While in the cycle, we will be pushing our aerobic threshold upwards by slowly increasing mileage which will continue for the next 4 months.
Due to the length of time left for building aerobic capacity before race season, the primary focus is our anaerobic capacity.
We built up quite a bit of strength of the last few months, But that’s been staying in the ATP cycle. We are now going to start to “feel the burn” in training our anaerobic capacity.
Threshold Training – Microcycle 1
Squat 1 x 3 at 90% 1RM – calculate from previous workouts
Squat 1 x 8 at 75% 1RM
Squat 1 x 5 at 80%
Complete 3 rds of the following without stop, stay controlled, tight, and consistent all the way through:
Squat, 10 reps at 60% 1 RM
Plank with 45lb plate on back for total of 1 minute