Strength & Conditioning: Darryl Edwards, Week 4
EDITOR’S NOTE: The “Paleo Fitness and Primal Play” program is written by featured coach Darryl Edwards. He is the founder of Fitness Explorer Training and Nutrition and the author of Paleo Fitness: Primal Training and Nutrition to Get Lean, Strong, and Healthy.
Darryl moved into fitness after almost two decades as a computer scientist working in investment banking. Darryl transformed his declining health by adopting an ancestral model of fitness that he now brings to the world from his London, England base.
The Paleo Fitness and Primal Play program is a four-week program designed to increase both your activity level and your sense of fun and enjoyment of life. The program consists of four distinct days of training each week: Movement Monday, Tabata Tuesday, Fun Friday, and Strength Saturday.
Most of the exercises in this program are to be performed outdoors. There are advantages to being active outdoors in all seasons.
Paleo Fitness and Primal Play Program, Week 4
- 2 Point Bear Crawl (3/5/10 meters)
- Rabbit Walk(3/5/10 meters)
- Toddler Climb (6/12/18 steps)
- Crocodile Walk (2/5/10 meters)
- Flea (5/10/15 jumps)
Transition and flow between movements. Aim to move as quietly as possible with relaxed, controlled breathing and rest as required.
Using the Rabbit Walk as an example, beginners aim for 3 meters, intermediates 5 meters and advanced 10 meters. With a total playout time of 20, 30, or 40 minutes depending on level (beginner, intermediate, advanced).
Tabata protocol (maximum intensity for 20 seconds, rest for 10 seconds)
- 20 seconds Double Unders or skipping/jump rope: 10 seconds rest (repeat X times)
- 20s Driver or Sprint: 10s rest (repeat X times)
- Log Flips(substitute with tire or sand bag flips): 10s rest (repeat X times)
- 20s Jump Pull-Up (use a bar or sturdy tree branch): 10s rest (repeat X times)
Beginner: X = 2
Intermediate: X = 4
Advanced: X = 8
For example: as a beginner you would perform the first exercise for 20 seconds, then rest for 10 seconds. Repeat this exercise again and rest for 10 seconds, then proceed to the next exercise.
Balance Practice (use railings, wall, slack line or a park bench - have fun and be careful!)
It’s the last Friday, think of something fun and email me with your suggestions!
Loaded Car Push with a sprint return
Perform movement as long as possible, rest as required, repeat 3 rounds.