MettleWorks Athletics

MWA HAPPY HOUR
Half price memberships
Happy hour classes
Monday 8pm
Wednesday 8pm
Thursday 7pm
Saturday 10am
Call, text 631-9441954 to join

Full body workout with swimmers

Strength + Endurance: Building both
My plan, outrun the lifters
Out lift the runners.

Part 1 – Strength Training 🏋🏻‍♂️

10 total sets using a descending rep scheme:
10, 9, 8… down to 1 rep
* Back Squat
* Deadlift
* Bench Press

Start at approximately 50% of your 1RM, gradually increasing the weight each set, and finish around 90% of your 1RM while maintaining solid technique.

After completing the strength session,
I took a short break before heading out for my run. My goal is to build stronger, more resilient legs that can handle higher running volume without sacrificing performance. (Running on compromised legs)

Part 2 – Zone 2 Run (40 Minutes)

Run slower to run faster.🏃🏾‍♂️

Today’s run was done using the MAF (Maximum Aerobic Function) Method in Zone 2.

A simple way to estimate your MAF heart rate is:
180 – Your Age
For me:
180 – 62 = 118 bpm

During the run, I keep my heart rate at or below 118 bpm to maximize aerobic development.

Most runners should aim to complete about 80% of their weekly mileage in Zone 2, saving the remaining 20% for tempo runs, intervals, or speed work. This 80/20 approach builds endurance, improves recovery, and creates a stronger aerobic foundation over time.

Consistency beats intensity when the goal is long-term performance.

WHO’S NEXT 🫵🏽

I have limited spots available either at your place or mine!
Warning ‼️
You will lose weight!
Build muscle 💪🏽
Improve overall health ❤️
If this is not what you’re looking for
keep doing what you’re doing 🤷🏽‍♂️



Text or Dm to reserve your spot

Do touch s**t 👊🏽

2 of the hardest working ladies I know

8am Semi private 💪🏽


Let us help you 🫵🏽

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