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Rockbound Foundations 1 - Deadlift

Rockbound High Performance

Tactical / Military, Strength & Conditioning, Functional Fitness
Coach
Team Rockbound

Purchase 1 year of access to Rockbound's foundational strength program and use this 8-week training program again and again. With a disciplined approach to tapering before test day, this training program is expertly tailored to the needs of tactical athletes looking to smash through their Army Combat Fitness Test (ACFT) plateaus.

Perfect for beginners and experienced lifters looking for a kickstart, the Foundation 1 program uses the deadlift as the cornerstone of strength without compromising endurance or flexibility.

Better yet, we've integrated mobility-focused warm-ups to save you time and help build the most durable, injury-resistant body possible.

The Foundations 1 program includes every type of training you need to take your ACFT performance to the next level -- Strength, Power, Muscular Endurance, Aerobic and Anaerobic Endurance, and Stability.

https://rockboundhp.org

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Eliminate the Guesswork
Every day, purpose-built to progress towards your ACFT goals. No need to wonder what's next -- it's all right here in the TrainHeroic App. Know when to add weight, progress exercises, and never step off the gain train.
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Stronger, Better, Smoother EVERY WEEK
Progress your strength and skill every workout. You friends won't believe the progress you've made in just 8 weeks.
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Less than $1 per day
Professional programming built just for you that won't break the bank. Reach your goals without gimmicks and workout fads -- all you need is this program and consistency.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instructions
Know exactly what you're doing and why you're doing it!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Train smarter, harder, and keep going longer, all through an app.
Equipment
Required
Kettlebells or Dumbbells // Barbells and Bumper Plates // Pull-Up Bar // Rings or TRX // Sled or other implement for dragging and pushing
Recommended
C2 Rower or Assault Bike
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

Prep Circuit 1

Jog, bike, or row for 5 minutes, then: Perform 3 rounds of: Hi-Knee Hug, Lunge, Twist - 10 yds 3 x hands-only inch-worm 5 x scap depressions

B1

Goblet Squat

3 x 12

B2

Close Grip Push-Up

3 x 30

Conditioning Circuit 1

C

Complete 5 rounds for time (as quickly as you can - only rest between rounds as prescribed): - 5 x Hanging Leg Raises or Leg Tucks (choose the variation that is difficult but doable) - 20 x Walking Lunges (20 steps on each leg) - 200 meter Run - Rest 2 minutes Leg Tucks are no longer tested, so why do we still do it? The ability to push and pull with the upper body, both vertically (like an overhead press and pull up) and horizontally (like a push up or bent over row) are fundamental movement patterns for ALL HUMANS. Integrating an upper-body pull like hanging leg raises or leg tucks also helps build the trunk (aka core) and grip strength! It's a 3-for-1!

D

Agile 8

Monday
Week 1 Day 2

Prep

A

Prep Circuit 2

Jump rope, climb stairs, or jacobs ladder for 5 minutes, then: Complete 3 rounds of the following at a very moderate pace - Spiderman Crawl with elbow drop - 10 yds - Deadbug Hold - 30 seconds - 25 x banded RDLs (substitute 10 x single leg glute bridges per leg if no band available)

B1

Kettle Bell Deadlift

3 x 12

B2

Pull-Up

C

Assault Bike

1 x 10:00

Tuesday
Week 1 Day 3

A

Heroic Warm-up

For Completion

B

Run

1 x 20:00

C

Agile 8

Wednesday
Week 1 Day 4

Prep

A

Prep Circuit 3

Jog, bike, or row for 5 minutes, then: Perform 3 rounds of - 5 x cossack squats each leg - 30 second pillar holds (aka planks) - 10 x glute bridges w/ 2 sec hold at the top (full extension of the hips!)

B

Primal Complex

3 x 5

Circuit

C

Continuously for 10 minutes on a 25 meter lane: - 25m dumbbell (or KB) farmers walk - run back to the start line, touch with 1 hand, and run back to the dumbbells - repeat the above (25m farmer carry, 50m shuttle run) Use a load you could carry 50 meters straight without dropping

D

Assault Bike

1 x 10:00

Thursday
Week 1 Day 5

Prep

A

Cindy

Complete 3 rounds to warm up. 5 Pull-ups (perform negatives if strict pullups are not possible yet) 10 Push-ups 15 Squats

B1

Bent Over Row

3 x 12

B2

Single Leg Glute Bridge

3 x 10

KB Swing + T-Push Ups

C

Start a new set every 90 seconds for 6 sets (start at 0:00, 1.5 min, 3 min .... last set starts at 7.5 min). - 10 Kettlebell Swings - 30 seconds of T-Push Ups Start stopwatch and perform both exercises. Rest until the clock says 1:30. Do another set and then rest until clock says 3min. Do another set. Continue this pattern until you complete the set that begins at 7.5 min. Record the total number of pushups you complete.

D

Agile 8

Friday
Week 1 Day 6

A

Heroic Warm-up

For Completion

B

Run

1 x 30:00

Coach
coach-avatar Team Rockbound

Rockbound High Performance is powered by current and former service members dedicated to helping others perform their best. Our team is comprised of Certified Strength and Conditioning Specialists (CSCS), Tactical Strength and Conditioning Facilitators (TSAC-F), professional educators, entrepreneurs, and business executives. Learn more about us at rockboundhp.org

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Rockbound HP is a Veteran-focused Non-Profit

Every dollar you spend on this program helps us enrich the lives of veterans and their communities. Learn more at rockboundhp.org

Get Rockbound Foundations 1 - Deadlift
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FAQs
Why charge for training if RBHP is a non-profit?
Assigning a small cost to our training programs helps us: 1) deliver awesome training on a best-in-class delivery platform; 2) secure a baseline commitment from trainees; and 3) help us fund incredible training opportunities that will enrich our veteran community.
Who is this for?
Great for those new to weight training and anyone training for the ACFT. Built in mobility and core training make this program great for intermediates too.
What if I miss a day?
No big deal, shift the missed day to an off-day. And here's the good news -- purchasing this program gets you access to the program for an entire year. Rinse and repeat this program as many times as you like.
Rockbound Foundations 1 - Deadlift