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:
- Strength
- Sprints
- Walking
- Gymnastics
- Sport Day
The workouts will be posted on Monday, Wednesday, and Friday. 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 1, Day 2
Warm Up
Warm up with a jog and do some ballistic ROM, Kicks, hip rotation, high knees, butt kickers. Get ready to sprint.
Hill sprints
Perform your sprints on a solid surface if possible.
7×15 second hill sprints
1:30 recovery in between sets
Start out at 70% intensity and work up gradually. Avoid going totally balls out (yet).
End with 50 bodyweight lunges.
Stretch
10 minutes, your choice of exercises