GASPARI NUTRITION PRESENTS a SPARTAN WOD SERIES: WOD #3 presented by Gaspari Nutrition
~By James Villepigue CSCS & Hobie Call
Swim In The Gym!
This week’s WOD is a somewhat unique training technique and is recommended for more advanced athletes. If you are a beginner or intermediate athlete with an above level of physical conditioning, please use ultimate caution!
Today’s training WOD involves either the use of an inexpensive swim/scuba snorkel and/or a straw with an above average circumference, which will allow for a bit more air capacity…I get mine from a national burger chain and I’m lovin it!
If you’re the type of person who cares too much about what others think about you, you may not want to perform this technique in public. If you’re in it to win it, do what you gotta do and don’t worry about those who don’t matter anyway.
You can use this training technique to help with three aspects of race training, which will ultimately improve your race performance.
1) It will help you adjust and improve lung capacity during any endurance based activity – Is an amazing enhancer for high altitude training & race performance.
2) This will help to loosen up your rib cage by making it more flexible and will strengthen your diaphragm. (This is an aspect of training that is often neglected by most athletes.)
3) This is one sure-fire way to spruce up one of your regular workouts in a rather unique way.
Here’s how to do it:
-If your workout lasts under 1 hour, set your watch to beep at the 1 minute mark and put it on repeat mode.
-For workouts lasting between 1-2 hours, set your watch to beep at the 2-minute mark and put it on repeat mode.
-For workouts lasting 2 or more hours, set your watch to beep at the 4-minute mark and put it on repeat mode.
Once you’re warmed up, start your watch and each time it beeps, place the snorkel in your mouth and breathe. Do your best to relax, as the more rigid you are, the more you will tense up and the more you increase your chances of hyperventilating. You’re not holding your breath here, but you will definitely be taxing your lungs by making your ability to take in oxygen much more challenging.
If you find that the snorkel breathing time frames laid out above are either too difficult or too easy, modify at your discretion and risk.
This is essentially direct exercise for your lungs and it will help to build up your lung capacity.
If at any time you become dizzy, stop immediately, breathe deeply and slowly and take a break.
You want the challenge to be present, but once the snorkel begins overly interfering/affecting the rhythm and pace of your workout, take a break.
Again, do your best to relax your body during a protocol like this. Once you master the snorkel on your training days, try spending a few minutes practicing your breathing through a straw on your non-training days. This is not easy, but can help to further build up your lung capacity.
As you find yourself becoming more comfortable using this technique, try increasing your straw breathing time by one minute on each consecutive non-training day.
*Be careful not to overdo the training day snorkel protocol or the non-training day straw breathing. You don’t want to make yourself pass out and get hurt.
As always, please warm-up by going through one or two cycles of the Dynamic Warm-Up Routine. Just because this week’s WOD is more of a training technique using breathing protocols, you should still warm up to ensure safety.
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