Strength & Conditioning: Eva Twardokens - Adrenal Fatigue Recovery Cycle, Week 2, Day 4
EDITOR'S NOTE: These workouts are designed by Eva Twardokens. Eva is a two-time Olympian in Alpine Skiing (Albertville and Lillehammer) and a twelve-year veteran of the U.S. Ski Team. She also is a masters weightlifting champion. As a sought-after coach and consultant, she offers seminars, functional nutrition testing, and coaching to sustain training and optimize health. Learn more about Eva and her work at her website, Eva T. Strength and Conditioning.
The program is meant for the person who is not efficiently secreting cortisol and feels tired and flat much of the time. This person is also destroyed by hard workouts - initially feeling great, but hitting rock bottom a few hours afterwards. The athlete will also have a lot of soreness and unexplained aches and pains that no amount of rolling or mobility will fix. The significant reduction in cortisol secretion affects the body’s ability to reduce inflammation, and so recovery from workouts becomes difficult.
To help you recover from fatigue and get your cortisol levels back to normal, the program incorporates five elements:
- Sport Day
The workouts will be posted six days a week. To learn more about the programming, you can read my article here. Enjoy the workouts and good luck in regaining your health and energy!
Week 2, Day 4
Use last week's weight to do 3 sets of 5 work sets. Use the directions from week 1.
Example run up for 185lbs: 5x95, 5x 135, 5x155, 5x 185,185,185.
Bench Press 3x5
Same scenario as deadlift, but you may need one extra warm up set. If you don't have a spotter, substitute presses.
Overhead Lunge: 6 rounds, 10 steps - alternate arms each round. Use 20lb/35lb. dumbbell or your choice.
Double unders x20