Everyone wants to be a hero. We all have that desire to come to the aid of another human being, but do we have the skills and attributes to actually succeed?
If you witnessed a purse snatching, would you have the speed to chase down the bad guy even if he had a 50-meter head start? Do you have the leaping ability to jump from rooftop to rooftop, or the strength to climb a rope hanging off the side of bridge with hungry crocodiles waiting in the water below?
Are you strong enough, and do you have the muscular endurance to lift another human being and carry them to safety? Do you have the pulling strength to lift an object off of someone in distress, or the pushing strength to push a fallen beam off of yourself?
It’s great if you want to be a hero. But this week we will learn how to actually succeed when–heaven forbid–you have to jump into action and save someone, or yourself.
Let’s get started!
Mission #2: Chasing Down a Purse Snatcher
There are a couple things to think about when training for this situation:
1. The explosive speed needed for the start of the sprint and the first 10-20 meters.
2. The endurance should the chase go longer than expected.
The first part of the workout, when our bodies are fresh and energized, will be dedicated to improving our explosive power through some weightlifting.
The second half of the workout will be dedicated to improving our muscular endurance and lung capacity through a conditioning workout, then putting our training into practice with some short sprints.
POWER
This is one of the best exercises for building athletic power, making it perfect for our mission. Focus on a quick, explosive lift, then a slower and controlled down phase.
Deadlifts: 3 sets of 3 repetitions - use around 85% of your 1 rep max
The Catch the Purse-Snatcher Challenge Workout
50 reps of each exercise
- bench jumps
- push-ups
- DB swings
- bodyweight row
- squats
- lunge jumps
- high knees (60 seconds)
SPRINTING
- 4×10 meters – 120 sec rest between sprints.
If you witnessed a purse snatching, would you have the speed to chase down the bad guy even if he had a 50-meter head start? Do you have the leaping ability to jump from rooftop to rooftop, or the strength to climb a rope hanging off the side of bridge with hungry crocodiles waiting in the water below?
Are you strong enough, and do you have the muscular endurance to lift another human being and carry them to safety? Do you have the pulling strength to lift an object off of someone in distress, or the pushing strength to push a fallen beam off of yourself?
It’s great if you want to be a hero. But this week we will learn how to actually succeed when–heaven forbid–you have to jump into action and save someone, or yourself.
Let’s get started!
Mission #2: Chasing Down a Purse Snatcher
There are a couple things to think about when training for this situation:
1. The explosive speed needed for the start of the sprint and the first 10-20 meters.
2. The endurance should the chase go longer than expected.
The first part of the workout, when our bodies are fresh and energized, will be dedicated to improving our explosive power through some weightlifting.
The second half of the workout will be dedicated to improving our muscular endurance and lung capacity through a conditioning workout, then putting our training into practice with some short sprints.
POWER
This is one of the best exercises for building athletic power, making it perfect for our mission. Focus on a quick, explosive lift, then a slower and controlled down phase.
Deadlifts: 3 sets of 3 repetitions - use around 85% of your 1 rep max
The Catch the Purse-Snatcher Challenge Workout
50 reps of each exercise
- bench jumps
- push-ups
- DB swings
- bodyweight row
- squats
- lunge jumps
- high knees (60 seconds)
SPRINTING
- 4×10 meters – 120 sec rest between sprints.
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