DL SPT HRPU SDC LT 2MR
Grip-Lats-Core-Quads Quads-Shoulders-Calves Pecs-Triceps-Teres CV: Quads, adductors Grip-Core-Hip Flexors CV
Week Intensity M T W TH F
1Weight: H to LINT: Moderate
LIFT A10, 7, 5, 3, 1
COREBody Weight
SR
LIFT (B)10, 7, 5, 3, 1
STTActive Recovery
(LDR, Sports, Ruck)
2Weight: HeavyINT: Low
LIFT A5 Sets OF 5
CORE(Weight)
MDR
LIFT (B)5 Sets of 5
STTActive Recovery
(LDR, Sports, Ruck)
3Weight: MediumINT: High
EVACore (BW)
LDRGrace STT
Active Recovery(LDR, Sports, Ruck)
4Weight: H to LINT: Moderate
DT
COREWeight
SR
CINDYSTT
Active Recovery(LDR, Sports, Ruck)
ACFT FOCUSED PRT TRAINING PROGRAM (Week to Week)
TRAINING PRINCIPLESPrecision: Quality of movementProgression: Systematic increase in the intensity, duration, volume, and difficultyIntegration: Balance multiple training activitiesAthlete: Train on your feet, with muscle chains working together for POWER.
LIFT https://www.bodybuilding.com/exercises
A Straight Arm Pushdown, HXB Deadlift, BB Pendlay Row, Bulgarian Split Squat (3x max reps), BB Hip Thrust (25, 10, 5, 5), AD/AB ductors (Bands or machine), calves (straight/bent leg)
B Dips, Knees to Chest (3x Max Reps), DB Bench (3x MR), Burpees (3x MR), Y’s & W’s (3x max)
ABS https://athleanx.comFunction: Spinal Flexion – Lateral Stability - Rotational Stability – Hip FlexionSequence: Bottom up, Bottom up rotation, Oblique, Mid-Range, Top Down Rotation, Top Down, Serratus
BodyWeight
Bottom Up: Reverse Crunch, Figure 8s, Seated Ab Circle, one down/two upMid: V Up, Knee Tuck, Twisting Pistons, drunk mntn climber, scissorsTop Down: Starfish Crunch, 90/90 Crunch, Russian V tuck twist Serratus: Plank Push
Weight
1 sided Farmer Carry, Overhead grape vine, side ball throw, Ab pull-down, medicine ball throw downs, Glut-Ham Developer (GHD) situps, Toe-to-Bar, Ab Roller, Ab/Dip Machine: Show your butt kick, hip up max x 3 Battle Ropes: Knees side to side, butt side to side max x 3 Bands: Step outs, jump outs, step out chops, plank punch outs
CARDIO FM 7-22
Speed Runs (SR) 30:60s, Shuttle Sprint, Ladders
Middle Distance (MDR) 60:120s, Fartlek, 3x 800m,
Long Distance (LDR) 2-3 Mile AGR, Release Run, 5 Mile jog
Swim Long: 8-10 laps continuous Mid: 3x Sets of 4 or 6 Short: Sets of 1 or 2
Gym Elliptical, treadmill, bike, rower
Sports Basketball, Frisbee football, soccer, combatives
• 2 weeks weight training, alternate with 2 weeks of functional fitness. • Cardio/Core breaks up weight training days.• Weight training (A) focuses on legs & back specifically for deadlift.• Weight training (B) focuses on chest/triceps specifically for HRPU. • ABS: Focused training 1x week alternating between body weight and weight. • Weight Training sequence: Bars, Bells, bands/cables • Rep range 10, 7, 5, 3, 1 builds strength and endurance. • Rep range 5 sets of 5 develops strength. (Or 5 sets of 3.)• Functional Fitness weeks train primarily for the SDC and 2MR. Every-other-day • Recovery: Cardio days designed short and lower intensity.
2 Week Model
Week Intensity M T W TH F Sat Sun
1 Weight Focused
3 Sets Max Push Ups3 Sets of 3 Deadlift
1 Set Max Flutter Kicks1/2 Mile Jog
3x Sets Max Flutter Kicks
1 Mile Run
½ Mile Jog3x Leg Tucks
3x Drags3x Farmer Carry
½ Mile Jog
Rest2x 1 Mile Run
5x Sets of 5: Deadlift5x Sets Sled Drag Core (weight)
2 Body Weight Focused Rest
5x Max Pushups5x Max Leg Tuck
5x Max Flutter Kicks3x 800m Run
½ Mile Jog3x Sets of 3 Deadlift
3x Farmer Carry½ Mile Jog
3-4 Mile Run Core (body weight)1x 75% Max Pushups
1x 75% Max Flutter Kicks1x Mile Jog
Rest / Stretch
ACFT Train-up 3 Week Model
Week Description M T W TH F Sat Sun
PrepBody Weight Focused
3 Sets MaxRegular Training Rest Rest
3 Sets Max Push Ups1 Set Max Flutter Kicks
1/2 Mile Jog
3x Sets Max Flutter Kicks1 Mile Run
1Weight Focused
Isolated ExercisesRest
LEG DAY- Straight Arm Pull Down: (5/5/10/25)- Deadlift: 3x Sets of 5 (Heavy)- Bulgarian Split Squat:3x Sets Max (Light Weight) 3x - Adductor / Abductor: 3x Sets of 15- Calves: Straight Leg and SeatedLifts, 3x Sets of 15 (Light Weight)
CHEST DAY
Flat Bench: (5,5,10,25)
DB Bench: 3x Sets of 15
Close Grip Bench: 3/15
Dips 3 Sets Max Reps
Rest
HIPS & GRIPS
½ Mile Jog3x Leg Tucks
3x Drags3x Farmer Carry
½ Mile Jog
Rest
Core (Weight)
RUN2x 1 Mile Run
2Body Weight FocusedCombined Exercises
5x Sets Max
5x Max PushupsLadders
Rest5x Sets of 5: Deadlift
5x Sets Sled Drag Rest
3x 800m Run5x Max Leg Tuck
5x Max Flutter Kicks3-4 Mile Run Core (body weight)
Off RampBody Weight Focused
Isolated Exercises
1x Max Pushups1x 50% Max Flutter
Kicks1x Mile Jog
Rest / Stretch ACFT
DL SPT HRPU SDC LT 2MR
Grip-Lats-Core-Quads Shoulders-Core-Quads Pecs-Triceps-Teres CV, Quads, Grip Grip-Core-Hip Flexors CV
CORE OPTIONS
BodyWeight
Bottom Up: Reverse Crunch, Figure 8s, Seated Ab Circle, one down/two upMid: V Up, Knee Tuck, Twisting Pistons, drunk mntn climber, scissorsTop Down: Starfish Crunch, 90/90 Crunch, Russian V tuck twist, Serratus: Plank Push, Plank Punch
Weight
1 sided Farmer Carry, Overhead grape vine, side ball throw, Ab pull-down, medicine ball throw downs, Glut-Ham Developer (GHD) situps, Toe-to-Bar, Ab Roller, Ab/Dip Machine: Show your butt kick, hip up max x 3 Battle Ropes: Knees side to side, butt side to side max x 3 Bands: Step outs, jump outs, step out chops, plank punch outs
FUNCTION
SPINAL FLEXION LATERAL STABILITYROTATIONAL
STABILITYHIP FLEXION
MUSCLE
Rectus Abdominis
Transverse Abdominis
Serratus
External Oblique
Internal ObliqueRectus
Abdominis
SEQUENCE
BOTTOMUP
BOTTOM UP
ROTATION
OBLIQUE
MID-RANGE
TOP DOWNROTATION
TOP DOWN
SERRATUS
DL SPT HRPU SDC LT
Grip-Lats-Core-Quads Quads-Shoulders-Calves Pecs -Triceps - Trapezius - Teres Major CV + Quads, back, AB/AD ductors Grip-Core-Hip Flexors
Straight Arm Pushdown Burpee Dumbbell Bench HELEN TOES TO BAR
Head neutral, hands in front of shoulders, butt out, knees slight bend
Cobra up (open), contract lats and hip flexors to snap up (closed), jump
Down Slow to stretch, touch at top 3x Rounds for Time
400m Run, 21 Kettle Bell Swings, 12 Pullups
DEADLIFT Kettle Bell Swings Close Grip Bench FIGHT GONE BAD LEG TUCK
Feet directly under hips, hands directly under shoulders, head up, butt out
Head neutral, back straight, Flex Glutes Hands just inside shoulders 3x Rounds for Time / 1 Min Each When fatigued, jump to top position,Slowly extend to start position
Wall Balls, Sumo Deadlift High-PullsBox Jumps, Push Press, Row, Rest
BarBell Pendlay Row Barbell Pendlay Row HRPU CRUSHERS / KILLERS PULL-UPS
Same as deadlift Same as deadlift Max Reps per set Slightly wider than shoulders grip
Contract lower body, Point toes
BULGARIAN SPLIT SQUAT Tuck Jump Trapezius Pull Back FARMER CARRY / DRAG EXAGGERATED FLUTTER KICKS
Head neutral, leg out far enough to make 90 degrees at full bend
Touch hands to knees Squeeze Shoulder Blades together Jog 50m sets (light), 25m (heavy)
Barbell Hip Thrust CALF RAISES Y’s & W’s ABDUCTORS / ADDUCTORS LEG RAISES / THROWDOWNS
Butt close to bench, bar over hips, knees 90, push heels, flex glutes
On exercise ball, toes on ground Press out / Press InLow Weight / Reps 15-25
LIFT OPTIONS
1
2
3
4
CARDIO OPTIONS
Speed Runs Middle Distance Long Distance Swim Gym
30:60s 60:120S 2-3 Mile AGR 6 Sets of 2 laps Elliptical
Run 90% intensity 30 secondsJog for 60 seconds
Run 90% intensity 60 secondsJog for 120 seconds
75-80% IntensityLooking for the “runners high”
3x Rounds for Time Great for rehabilitationSet a time 10, 15, or 20 minutes
Sets of 5 -7 Sets of 5 -7 400m Run, 21 Kettle Bell Swings, 12 Pullups
Crushers / KillersTo the freethrow line and back
To the half-line and backTo the opposite freethrow line/back
To the opposite end line/back
Fartlek"speed play" in Swedish, is continuous interval training.
Release Run 4 sets of 4 laps Bike
Terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.
75-80% IntensityLooking for the “runners high”
3x Rounds for Time / 1 Min Each Great for rehabilitationSet a time 10, 15, or 20 minutes
Basketball Court dimensionsFull Sprint, Sets of 3 or 5
5 sets: 50m sprint, 200m jog, 50m walk, 100m sprint
Wall Balls, Sumo Deadlift High-PullsBox Jumps, Push Press, Row, Rest
Ladders 3x 800s 5 Mile Jog 1 set of 8 or 10 laps Rower
4x 100m3x 200m2x 300m1x 400m
Either go up the ladder or up & downWalk 200m after each sprint
90% intensity, 5 min rest between setsGoal is to run same time or faster each time
60-75% IntensityLooking for the “runners high”
Great total body workout and warmup
Time: 5, 10 or 15 minutes-low resistanceDistance:250 or 500 warmup or 1000m workoutPower: for CAL, giant pulls, max resistance
DISTANCE SPRINTS Rower Rower 1 set of 16 laps Treadmill
5-7 Sets50s, 100s, 200s, 300s, 400s
90% Intensity, 1000m workout 75-80% intensity, 5000m workout
Jog 50m sets (light), 25m (heavy) Great for rehabilitationSeat a time 10, 15 or 20 minutes
Pick a distance, do the sets
PACER TEST(Progressive Aerobic Cardiovascular
Endurance Run)
Swim Swim OTHER Sports / Classes
Run 20m to a line before the beep.The beeps get faster and faster
Try to get the most laps before you don’t make the beep.
1 set of 8 or 10 laps 1 Set of 16 Laps Jump in and get out, 3x sets of 10Push off the side, glide for distanceSwim to the other side in 1 breath
Basketball, soccer, Frisbee footballFitness class, Spin class, Zumba
CrossFit Total• Back Squat• Shoulder Press• Deadlift