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Taper Week
Taper Time. Why?
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Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
One-Hour Workout: Revving Your Swim Engine
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