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