Wednesday, September 21, 2016

Air Consumption Workout (Agility prep)





AIR CONSUMPTION TRAINING
Remember to pace yourself, and move into more vigorous activity once you are ready.
Always try to go the limit, and then mark how far you have gone whether it was on air or length, or repetitions.
You will only get back what you put in!!
Drill 1:
In sweats, vest or air pack, and SCBA mask (do not go on air, yet)
Get on elliptical or bike or treadmill
Walk or slow speed for 2 minutes
Sprint for 30 seconds
Slow or medium pace for 1:30 minutes
Sprint for 30 sec.
Medium pace for 1 min.
Sprint for 45 sec.
Medium pace for 45 sec.
Sprint for 1 min.
Medium pace for 30 sec.
Sprint for 1:30 min.
Medium to slow pace for 2 min.
Sprint for 1 min.
Medium to slow pace for 1:30 min
Sprint for 30 sec.
Medium pace for 1 min.
Sprint for 30 sec.
Medium pace for 2-3 min.
REMEMBER YOU CAN TAKE OFF MASK IF YOU REALLY NEED TO, JUST FINISH THE EXERCISE!
Drill 2:
Same as drill 1 but, this time try to be on air (or utilize Mask adapter)
Only go as far on air as possible
Try to go back on air if you get your breath back
Take off your mask only if you can’t continue the exercise
Always try to complete the exercise
** Always finish with some static stretching. Don't forget to drink plenty of water before, during and post workout. A post carb/protein drink will help with recovery as well.


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