Amphibious Prep Program

War Hog Barbell

Tactical / Military

Coach

Kyler Barracks

This program will prep you for military lifestyles and schools that require extreme confidence in the water. 100% scalable for your comfort but it will push you to new area of comfort in the water. A must have for anyone going to Marine Recon. Tested and vetted by mutiple Marines in both Recon and MCIWS MOS's. This program will have you stronger faster and more confident in your aquatic activities than ever before.

$30

Get Amphibious Prep Program

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Pool // Pool Bricks/Weights // Barbell and Standard Gym Equipment

Sample Week

Week 1 of 17-week program

Sunday

Active Recovery Day

Walk

1 x 1

Monday

Strength/Hypertrophy Lower

Goblet Squat

4 x 25

Russian KB Swing

4 x 25

Seated Leg Curl - Banded

@ 25

Front Squat

_ , _ , 4, 4, 4, 4, 4

Bulgarian Split Squat

3 x 8

Hip Thrust

8, MAX

Donkey Calf Raise

6, MAX

Walking Lunges

1 x 300

Tuesday

Strength/Hypertrophy Upper

Incline DB Bench Press

4 x 25

Chest-Supported DB Row

4 x 25

Skull Crushers - Deep

4 x 25

Seated Shoulder Press - Straight Bar

_ , _ , 4, 4, 4, 4, 4

DB Bench Press

3 x 10

Chest Supported Lateral Raise

3 x 8

Pull-Up

10, 10, MAX

Ammo Can Press

1 x 120

Wednesday

Water Confidence - Strokes

Prep

Swimming Warm Up - Military

Basic Swimmers - Slick Intermediate Swimmers - Cami Bottoms Advanced Swimmers - Full Camis 600 meters: (in any order) 200 Side Stroke (Do both sides in this) 200 Breast Stroke 200 Crawl Stroke

Combat Side Stroke

5 x 100

Brick Tow - Side Stroke

@ 10:00

Conditioning

Swim Circuit

Slick no matter what the level 3 rounds: (change the exercise at the end of the pool each round) Crawl Stroke - 50m 20 push ups/ 50 Flutter kicks feet in water/ 30 Air Squats Breast Stroke - 50 m 15 gutter ups/20 Pull ups if there is a bar available/ 30 supine leg lifts feet in the water

Thursday

Dynamic/ Hypertrophic Work

Banded Belt Squat - Wide Stance

3 x 25

Dimmel Deadlift

3 x 25

Lying Leg Curl - Banded

3 x 25

Sumo Deadlift - Deficit

8 x 4 @ 40 %

Box Jump Over

8 x 4

Hack Squat

2 x 12

Seated Good Morning

3 x 8

Friday

Water Confidence - Treading

Prep

Swimming Warm Up - Military

Basic Swimmers - Slick Intermediate Swimmers - Cami Bottoms Advanced Swimmers - Full Camis 600 meters: (in any order) 200 Side Stroke (Do both sides in this) 200 Breast Stroke 200 Crawl Stroke

Deep End Tread

6 x 2:00

Underwater Brick Walk

1 x 200

Deep End Tread

1 x 15:00

Saturday

Land Based Fitness

Ruck - Running

@ 4

Cable Row - Low to High

2 x 12