Coach Mohr's Workouts

Here at GMAAC, we do not prescribe workouts for an athlete without having a lot of information about that athlete, to include goals, abilities, liabilities, and a healthy dose of testing data that covers everything from range of motion to strength to attitude.

What we are willing to do is share the workouts that our coaches use, on *themselves*, to train for specific events. Hopefully this provides a bit of a window into their individual methods.

So, without further adieu, some recent workout templates from:

Coach Mohr

Coach Mohr's "It's the Off-Season but I Need Some Time on the Bike" Routine

Monday:
KB Jerks ... Ladder-style
Lateral Raises 2-3 sets of 6-15 reps
Squats of some sort

Tuesday:
AM: 60-120 minutes cycling or running
PM: Sled Push/Pull Work [often flip-flop time of day with these, cycling is often indoors on trainer (off-season/winter and all...)]

Wednesday:
Deadlifts
Bent Rows 2-3 sets of 6-15 reps
KB Snatches ... Ladder-style
Barbell Curls 2-3 sets of 6-15 reps

Thursday:
AM: Sprints - a few 'sets' at 20, 30, 50 meters or 90/90 intervals
PM: 60-180 minutes of cycling (can be on trainer) [both sessions can be done together as one long workout, or one omitted]

Friday:
Front Squat or Goblet Squat 3 sets of 6-15
Presses of Some Sort (go ‘heavy’)
Long Timed Set of Overhead Event (could be LCCJ, snatch, whatever, just do
it for 6+ minutes and switch hands when you need)
Swings:  One long, timed set

Saturday:
2-3 different KB lifts and/or sled GPP, followed by 1-2 hours of
cycling, OR just 1-4 hours of cycling (on road, for sure)


Coach Mohr's "Oh No that Race is Sooner than I Thought" Duathon Training

Monday: 
Run 90/90 intervals; KB work

Tuesday: 
Short Group Ride (~40 miles)

Wednesday: 
Speed/Sprint Ride (top 30mph); KB work

Thursday: 
Run 800s

Friday: 
Recovery Work (can be KBs, Swiss Ball, foam rolling, stretching, etc...)

Saturday: 
Long group ride (~55 miles)

Sunday: 
Long solo ride (~75 miles)


Please kids, don't try these at home without ramping up the workload.