This Monday we'll start off week 2 with a solid dose of Fartlek running. "Fartlek" is the Swedish word for "speed play" and, roughly speaking, is a running interval workout that isn't as tightly controlled as you might use in a standard track interval workout. Hence, Fartlek running is a nice thing to do on trails, golf courses and even sand.

That's how you'll start week 2 of this month's training cycle. The functional movement theme we began with Week 1 will continue, with some cool movements designed to help you activate and train a wide spectrum of movement patterns--all translating to more speed, more power and more performance.

Day 1: Fartlek

Run x 9 min Fartlek (Run x 2min at comfortable aerobic effort, run x 1 min at approximately mile race pace effort, continue repeating until you reach 9 minutes)

Bodyweight squat x 10

Strength Band squat x 10

Bodyweight step-up x 10 (5 each side)

Sandbag deadlift x 10 (5 each side)

____________________________________________________________________________

Run x 9min Fartlek (Run x 2min at comfortable aerobic effort, run x 1min at appx mile race pace effort, continue repeating until you reach 9min)

Side lunge x 10 (5 each side)

Side lunge w banded resistance x 10 (5 each side)

Slam balls x 10

Dead ball shoulder over x 8

____________________________________________________________________________

Run x 9min Fartlek (Run x 2min at comfortable aerobic effort, run x 1min at appx mile race pace effort, continue repeating until you reach 9min)

Day 2: Strength Band Lat Pulldown

Run x 4min at comfortable aerobic effort

Lying Pallof Press x 12

Battle Rope Row x 12

Push-up w/ around the world touches x 5

Half kneeling slam to press 10

____________________________________________________________________________

Run x 4min at comfortable aerobic effort

KB halos x 10 (5 each direction)

Strength Band Lat Pull Downs x 10 (5 each side)

Half Kneeling Single Arm Rows (5 each side)

____________________________________________________________________________

Day 3: Sandbag Burpees

Burpee

Strength band burpees

One leg burpee

Burpee to slam

One leg burpee to slam

Sandbag Burpee

Today will be a ladder workout. Work your way up from 1 rep to 10 and repeat this twice. When you’re done finish off with a 12 min run

Day 4: Recovery Run

Adding 2 minutes every week to your recovery run

Run x 22min at comfortable aerobic effort – if indoors, go with 15% incline on a treadmill)

Day 5: Sandbag Cleans

3 rounds, 2 circuits

Strength band backward lunge x 20 (10 each leg)

Sandbag clean x 10

Side to side squat jump w/ band resistance x 10

Dead Ball carry (shoulder or front carry) x 15 meters

followed by burpees x 5

____________________________________________________________________________

Slam Ball swings w/Strength Band resistance x 20

Slam or Dead Ball step-ups x 20 (10 each side)

25 m Forward bear crawl

Day 6: Kettlebell Alternating Row

4 rounds:

Run x 4min at comfortable aerobic effort

Battle Rope Trunk Rotation Swing x 20 (10 each side)

Battle Rope Upper Cut punch x 20 (10 each side)

Strength band assisted pull-up x 5

Shoulder taps x 8

Kettlebell alternating row x 20 (10 each side)

____________________________________________________________________________

Run x 4min at comfortable aerobic effort

Slam Ball partner sit-up x 20

Hanging Knee Raise to Burpee

Day 7: Mobility

Take the day off from training. Get in some active recovery, yoga and/or mobility work.