Inaugural Chum Challenge

The first annual Chum Challenge, presented by APA, will test you skills and endurance in some of the most beautiful and sharky waters in the continental US. There will be three events requiring participants to meld fitness, savvy, and strategy to score the most points and earn the title “King Chum”. Points awarded for 1st through 5 finishers.

Course has two locations. Primary area is where WSW, rescue race, and swim (start/finish) occur. One TURN AROUND POINT is .75 miles down the beach.

.75 mile swim
1.5 mile run (White Shark Wiggle)
.75 mile swim

White Shark Wiggle
(Before you begin, +1 hand full of sand down your wetsuit for every minute it took you to run there) we will have someone announcing times from the turn MID POINT MARKER
120/80 push ups
100 lunges (4-count)
200 flutter kicks (4-count)

 

Head 2 Head races to rescue and retrieve (winner take all)
– brackets
– Seeding

Guards start 50ft from the water line, with gear in their left hand, and survivors will be outside of wave break (or 50yrds which ever is further). When the horn sounds, first guard to drag their victim across the line wins/advances.

Skills used
Surf zone nav
Rip rides
Buddy tow
Buddy drag

SBBP As A Solution

Often times Navy and Coast Guard units underway are left with limited solutions for maintaining ship’s company fitness performance due to sea conditions, limited equipment, and available time throughout the day. During monsoon season in the South Pacific, for example, sailors may spend weeks being battered by heavy seas which result in all fitness equipment on board being secured. This volatile work environment and its negative effects on performance can be offset by developing a flexible approach to programming that relies on educated athletes to make choices and develop programs in the field in real time. By adopting a Sea Borne Block Programming (SBBP) approach to maintaining sailor physical readiness it is possible to not only maintain but improve base level V02 max over the course of an underway.

Block programming as a concept is not new, the wheel has not been reinvented in this article. The basic premise of block programming is to designing several workouts or training progressions that are divided up categorically based on duration, and rate of perceived exertion/intensity. Once you have this skeletal outline, you add the muscle of the program by building a matrix that accounts for watch’s, sleep schedules, special evolutions, etc. Each matrix can be scaled to the wide spectrum of athletic abilities demonstrated by ship’s company, and variability means no two cycles of the program will work out the same twice.

 

We will go discuss block programming as a concept and go into more detail about the practical application of it in a later article. Make sure to follow us on Instagram @apexpredatorathletics for updates on article publications

Grip Strength (CAP)

Today’s strength session is designed to develop grip strength.  Block out 10-15 minutes and use today’s work as a base line for further grip drills.

IMG_1247

2 rounds for total time

Max push ups + max pull ups (this is a superset)

DB pinches

Position 2 deadlift pause @225/135lbs