Errick Brooks Performance
Tactical / Military, General FitnessTake the thinking out of your program and Don't Overthink Stuff (D.O.T.S). This program follows simple principles while covering a majority of aspects of fitness for those who feel they are too busy to do so.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
A-Skip
1 x 20
A2
B-Skip
1 x 20
B
20 Yard Sprint
C1
Forward Pogo
3 x 10
C2
Single Leg Pogo
3 x 10
D
Hang High Pull
4 x 4
E
Push Press
5 x 5
F1
Pull-Up
5 x 5
F2
Dips
3 x 10
G
Decline Sit Up
3 x 10
A1
Depth Drop
3 x 4
A2
Single Leg Short Lateral Hop
3 x 15
A3
Deep Tier Pulses
3 x 10
B1
DB Vertical Jump
B2
Vertical Jump
B3
Approach Vertical Jump
C
Split Drop
3 x 5
D1
Split Stance Yield Iso
5 x 10
D2
Laying Hamstring Curl Iso
5 x 10
D3
Push Up Iso
5 x 15
E
Chest Supported Row
3 x 6
F
Bent Over Cable Rotation
3 x 8
A1
400 m repeats
@ 7
A2
Rowing
6 x 500
A3
Assault Bike
3 x 10 @ 10
A1
Curvilinear Sprint
4 x 20
A2
L Drill
2 x 2
B
Supine MB Catch
3 x 5
C
Upper Body Depth Drop
3 x 5
D
Barbell Bench Press
5 x 5 @ 70, 75, 75, 80, 83 %
E
Half Kneeling 1 Arm Lat Pulldown
4 x 8
F
Archer Pull
4 x 8
A1
Lateral to Forward SL Hop
2 x 5
A2
Double Lateral Bound
1 x 4
A3
Lateral Line Hop
2 x 10
A4
Lateral Drop w/ MB
2 x 5
B
Hang Clean Jump Shrug
3 x 3
C
3 Position Zercher Squat
5 x 3
D
Landmine Single Leg RDL
4 x 5
E
Back Extension
3 x 10
F
Bear Iso
3 x 45
