Stephen Koch

This is a short video of Kim Young and me doing part of our Mountain Athlete workout (see below video for workout) today. I enjoyed having Kim to workout with. She works hard and is a talented and dedicated athlete. Additional comments that I sent to Rob Shaul, my Coach and the main man at Mountain Athlete are below.

If you are interested in strength training for your sport, whatever sport, check out Rob’s Blog at www.mtnathlete.com. He takes your questions about your sports and answers them. If he can’t answer them, he finds the answer from someone in his vast network.

Mountain Athlete (www.mtnathlete.com) recently opened up shop in Boulder, CO and is being headed up by Connie Sciolino, a smart, strong and outstanding coach with a strong medical background, who is married to a derelict and friend of mine…Tom (who has climbed the North Face of the Eiger!). So if you are in the Denver or Boulder area and looking for a different way to train or get stronger, go watch a session and see if you think it is for you! I love it!

“Kick in the Nuts, III”

10 Rounds
30 second hang
30 second burpees (If the athlete doesn’t get at least 8x, add a round)

10 Rounds
1 minute System Board Crimps
1 minute plank walk up

10 Rounds
1 mintute HIT Strip
Run 200m

Comments:

More brutal work for my climbers. I’m working to get them to the wall/system board/hang, etc., breathing hard.

Here’s what Stephen Koch had to say about “Kick in the Nuts III” –

“Thank you for today’s workout. I liked how it combined heart thumping cardio with hand and forearm training.

“During the latter rounds of the warm up I could hear my heart pumping after the burpees as I was on the hang board, and it was intense to hang on towards the end of the minute during the last two rounds.

“The crimp workout was absolutely perfect duration and intensity for me. I was very near failure at 50 seconds of the 10th round. And the planks were really wicked, especially the first couple rounds until warmed up!

“As you know I pretty much only run at Mountain Athlete due to all of my knee injuries. But I enjoyed the quick burst of a run around the building, into the sunshine and was able to push it throughout the 10 laps. The HIT strip was more mental than anything. I was thinking I needed to get on the system board until you said to just try, which I did. Thanks for that. It worked out well and I found my groove in the third or fourth round of the ten. It was intense jumping immediately from the run (running all the way to the HIT strips) onto the HIT strips. My blood was flowing nicely, to say the least!

“I find getting immediately into the next exercise without thinking about it or waiting for the clock to hit the next 5 or 10 second mark is better training, both physically but especially mentally. At some point I would like to do one of the timed workouts with Curtis P’s, where jumping immediately into the next exercise is very helpful for a lower time. Again…good mental training.

“Well, we finally have mostly clear skies and sunshine today for the first time in a month! So I look forward to a mountain bike ride later today, after the trails dry out.

“Thanks for the great workouts Coach!

- sk