Build the Foundation: Strength
Tools you will need: Barbell, Squat Rack, Bumper Plates, Bench, Sand Bag, Rucksack, Weight Vest, Step Up or Box Jump, Rower, Pool or Place to Swim. Trails for Rucking and Running.
First 6 Weeks: Strength Cycle
This plan includes a 3 Day on 1 Day off, 2 Day on 1 Day off Lifting Schedule. We focus on: Front Squat, Deadlift, Bench Press and Weighted Pull Ups. We also added in some conditioning and mobility to balance out the training.
For Warm Up we always recommend you use the Barbell and have a spotter monitor your form.
When finding your working weight: warm up with: Barbell 3 x 10 – 15 Reps, Stretch. Rest 5 min. Work up to final weight with: 20%, 40%, 50% of 1 RM at 5 Reps.
Monday May 15th:
Day 1 will be a PST. Journal your results.
Training Begins Tuesday May 16th.
Week 1:
Weigh In: Record your body weight and time of day.
Day 1: Front Squat Tuesday May 16, 2017
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 5 RM (Rep Max) Front Squat and Journal. Maintain perfect form!
Ruck for 1 Hour with 30# Cool Down Stretch
Day 2: Bench Press
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 5 RM (Rep Max) Bench Press and Journal. Maintain perfect form and use a spotter!! 4 x 100 Meter Sprints GO HARD
Day 3: Deadlift
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch. Find your 5 RM (Rep Max) Deadlift and Journal. Maintain perfect form! 100 4 Count Mtn Climbers.
Day 4: Recovery Day
LSD Run on Track or Road 3 Miles.
Day 5: Weighted Pull Up
Warm Up only for 3 Sets of Max Reps of Dead Hangs. Stretch.
Find your 1 RM (Rep Max)Weighted Pull Up. Maintain perfect form!
100 Alt Walking Lunges Carrying a 45# Plate (Scale Weight As Needed)
Day 6:
Warm Up with 2 x 200m at 60% and Stretch
Complete the Following:
800M Run, 50 4 Count Jumping Jacks, 50 Push Ups, 50 4 Count Mtn Climbers, 5 Min Plank Hold, 400m Run
Day 7: Rest!
No Activity. Stretch and Foam Roll if Needed.
Week 2:
Determine Your 1 RM Based off of your 5 RM
Day 1: Front Squat
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 65% of 1 RM (Rep Max) Complete 5 Sets of 7 Reps of Front Squat and Journal. Maintain perfect form!
Ruck for 1 Hour with 30#
Day 2: Bench Press
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 65% of 1 RM (Rep Max) Complete 3 Sets of 10 Reps of Bench Press and Journal. Maintain perfect form and use a spotter!!
4 x 200 Meter Sprints GO HARD AS F@CK!
Day 3: Deadlift
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 65% of 1 RM (Rep Max) Complete 3 Sets of 10 Reps Deadlift and Journal. Maintain perfect form!
4 Sets of 10 Dead Hang Pull Ups. No Kipping!
Day 4: Recovery Day
LSD Run on Track or Road 3 Miles Day 5: Weighted Dead Hang Pull Up
Day 5: Weighted Pull Up
Warm Up with 3 Sets of Max Reps Dead Hang Pull Ups Stretch
Find your 65% of 1 RM (Rep Max) Complete 3 Sets of Max Reps and Journal. Maintain perfect form!
Pinch Grip Farmer Carry 100m with 45# Bumper Plates
Day 6: Complete the Following
Warm Up: 100 4 Count Jumping Jacks Stretch
30 Minute Time: Every Minute on the Minute: 1 Burpee, 2 Squats, 3 Pull Ups, 4 Sit Ups, 5 Arm Haulers Rest
Day 7: Rest Day
No Activity: Stretch and Foam Roll as Needed
Week 3:
Day 1: Front Squat
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 70% of 1 RM (Rep Max) Complete 5 Sets of 6 Reps of Front Squat and Journal. Maintain perfect form!
Ruck for 1 Hour with 30#
Day 2: Bench Press
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 70% of 1 RM (Rep Max) Complete 5 Sets of 6 Reps of Bench Press and Journal. Maintain perfect form and use a spotter!!
4 x 400 Meter Sprints GO HARD AS F@CK!
Day 3: Deadlift
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 70% of 1 RM (Rep Max) Complete 5 Sets of 6 Reps Deadlift and Journal. Maintain perfect form!
4 Sets of 10 Dead Hang Pull Ups. No Kipping!
Day 4: Recovery Day
LSD Run on Track or Road 3 Miles Day 5: Weighted Dead Hang Pull Up
Day 5: Weighted Pull Ups
Warm Up with the Barbell only for 3 Sets of 10 – 15 Reps. Stretch.
Find your 70% of 1 RM (Rep Max) Complete 3 Sets of Max Rep Weighted Pull Up and Journal. Maintain perfect form!
Pinch Grip Farmer Carry 100m with 45# Bumper Plates
Day 6: Complete the Following
10 Min Clock, Throw a Towel over the Pull Up Bar, Hang from the Bar, Every time you fall off the bar, 10 Burpees. Repeat Until Clock Stops.
Day 7: Rest Day
No Activity: Stretch and Foam Roll as Needed