• SAT7 – GORUCK Challenge & LIGHT PT Training & Team Building!

    Come on out this Saturday for a great workout! TRVLSQD will be leading folks through our kind of fun! Water, Team Weight, PT, Sand, Rain…..wait else could you ask for! See you there!

    SAT7

     

  • TRVLSQD Pre-GORUCK Challenge & Light Training Sessions 1 & 2

    Session 1 and 2

  • TRVLSQD TRAINING EVOLUTIONS – THE NEW SESSIONS

    A few weeks ago, GORUCK was in town for the most challenging TEAM Event they have ever conducted – the first HCL001, Seattle, WA. It was three Events, in three Days, consecutively. It started with the 24HR HEAVY, then a break, the GORUCK Challenge, another break, then the finale Event – the GORUCK Light. It was a brutal start in the cold Cascade Mountains, only to finish under the warm sun in downtown Seattle! TRVLSQD was the folks to suggest this madness, and we were the first location to experience the legendary suffering! It was in this suffering that a new fire was started…

    TRVLSQD exists to help folks train for their first GRC or Light. We are also a very large group for consultation on GORUCK Selection , HEAVY, and other GR Events. We have been doing so for years now, and the time has come to evolve our training regimen.

    We will always host PT/Rucking Sessions on the weekends prior to any GR Event, AND we will now be adding a specific group of Training Evolutions or Sessions. These Sessions will be during the 4-weeks prior to a GRC/Light. They will cover various topics of interest to anyone interested in learning more from veteran GRT’s (folks that have completed at least a GRC or Light). They will be open-discussion forums designed to spawn conversations to help you with anything from GEAR to FOOD, TEAM to WATER IMMERSION. We will cover it all over the span of the 4 weeks.

    The 4 Sessions will be held on Friday night at 7:00pm in various locations. Most will be held in Seattle as this is where the GRC/Lights will be. (Session 3 is the only exception – It will be in the Tacoma vicinity as this is where our guest speaker resides. Session 4 starts at 6:00pm versus 7:00pm)

    Session 1 – GEAR & NUTRITION
    This session will cover all aspects of gear from your ruck, to clothing, to accessories and shoes .We’ll also be discussing the proper nutrition needed for a GRC or Light, Pre-Workouts and during the Events. Expect the Session to last 1-2 Hours (based on questions/answers). We will have GEAR & Nutrition examples on hand so folks can see what others have already experienced/used.

    Session 2 – WATER IMMERSION & FOOT CARE
    This session will cover all aspects of dealing with cold water immersion, staying wet during a GRC or LIGHT, how to stay warm, etc. Once this topic has been covered, we will transition into talking about caring for your feet during the Event. Shoes, Socks, blister care, maceration, etc. will be covered. Expect this Session to last 1-2 Hours (based on questions/answers).

    Session 3 – LEADERSHIP
    This session will be a presentation by a guest speaker that is very much a part of the TRVLSQD Family. Speaking on Leadership, Teamwork, and Organization will be MSG Ed Hall, 1st SF(A) Based out of Joint-Base Lewis McChord. MSG Hall has extensive training on leadership, and I’m proud that he has agreed to speak on this topic. Understand that MSG Hall is a very personable individual and will engage all of us in a very open discussion/forum. This is a rare opportunity to talk to a future Cadre for GORUCK! Expect this Session to last 1-2 hours (based on questions / answers)

    Session 4-  GORUCK PT / Specific Exercises
    This session will be the last session before the GRC/Light. We will be outside going through various techniques and exercises to help get you familiar with what you may / may not see at a GRC/Light. We want you to be able to execute certain movements (buddies-carries, etc.) Expect this Session to last 1-2 Hours (based on teaching the techniques & practice) This session will also start an hour earlier to give folks plenty of daylight practice time.

    More information will be posted here on the Website, and for now let’s prepare for Session 1:

    Session 1 – GEAR & NUTRITION

    Date: April 18, 2014

    Time: 7:00pm

    Location: Drip City Coffee Co

    2929 1st Ave

    Seattle, WA 98121
     
    COST: FREE – Please email me at fergus@trvlsqd.com if you plan on attending so I can keep track of numbers. Thank you!~

     

    See all of you soon!

    TEAM FIRST – BEER ALWAYS

    ferg

    detsqd_001

     

  • GRH-PEP Week 10: Day 7

    Tony Robbins

    Week 10: Day 7

    REST DAY and recover over the next few days for the HCL. Stay loose and walk unloaded; 3-5 miles daily.

    See you on the mountain!

  • GRH-PEP Week 10: Day 6

    you can only lead

    Week 10: Day 6

    Warm Up:

    Self-Myofascial Release (Foam Roll)- LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves

    Conditioning:

    Perform a 3-hour ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.

    Post-Workout

    • Cool down stretch and foam roll after exercising
    • Consume water
  • GRH-PEP Week 10: Day 5

    to have what you never had

    Week 10: Day 5

    Warm Up:

    Self-Myofascial Release (Foam Roll)- LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves

    Mobilization:

    Feet-Elevated Scap Push-up x8/side

    Lateral Band Walks x8/side

    Knee-Break Ankle Mobilization x8

    Glute Wall March Iso Hold x4/30s side

    Overhead Lunge Walk x6/side

     

    Conditioning:

    Circuit Training– Rest 60-90s after circuit. Perform 4 sets.

    A1) Alternating DB Bench Press– 8/side

    A2) Barbell Sumo Deadlift– 8

    A3) DB Step-up to Balance– 15/side

    A4) Close-Grip Push-up– 25

    A5) Prisoner Squats– 25

    A6) DB Reverse Lunge from Deficit– 8/side

    A7) Flutter Kick– 30s

    Post-Workout

    • Cool down stretch and foam roll after exercising
    • Consume water
    • Consume post-workout nutrition (if needed).
    • Eat real food!

    Notes:

    Use enough weight/resistance that’s allows your first 50 reps before failure. After the first set to failure, rest for 15s then perform as many reps until next failure or you complete 100 reps total.

  • GRH-PEP Week 10: Day 4

    Rocky 1

    Week 10: Day 4

    Warm Up:

    Self-Myofascial Release (Foam Roll)- LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves

    Conditioning:

    4 sets:

    Jump Rope for 1min

    Burpees x10

    Row 300m

    Rest walk 90s

    Repeat.

    Post-Workout

    • Cool down stretch and foam roll after exercising
    • Consume water
  • GRH-PEP Week 10: Day 3

    Respect the training

    Week 10: Day 3

    Warm Up:

    Self-Myofascial Release (Foam Roll)- LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves

    Mobilization:

    Feet-Elevated Scap Push-up x8/side

    Lateral Band Walks x8/side

    Knee-Break Ankle Mobilization x8

    Glute Wall March Iso Hold x4/30s side

    Overhead Lunge Walk x6/side
    Conditioning:

    Circuit Training– 60-90s sec rest when finished w/ triset. Perform 3 sets.

    A1) Barbell Deadlift– 15

    A2) Barbell Squat– 15

    A3) Barbell Reverse Lunge – Front Squat Grip– 8/side

    B1) Barbell Push Press– 15

    B2) Bench Press– 15

    B3) Decline Bench Press- 15

    C1) Chin-ups–15

    C2) Seated Cable Row – Pronated Grip– 15

    C3) Standing Forward Cable Lat Extension– 15

    Post-Workout

    • Cool down stretch and foam roll after exercising
    • Consume water
    • Consume post-workout nutrition (if needed).
    • Eat real food!

    Notes:

    Use enough weight/resistance that you can ONLY complete the desired number of repetitions.