Rockbound 3x5 Island
Rockbound High Performance
Tactical / Military, Strength & Conditioning, Functional FitnessThe perfect follow-up to Rockbound Foundations 1, or for experienced athletes interested in maximizing strength without compromising endurance or flexibility.
If you were stranded on a deserted island, and the only way to make it back to civilization was to get as strong as possible, this is the training program you'd follow.
We've integrated mobility-focused warm-ups to save you time and help build the most durable, injury-resistant body possible. No gimmicks, no secret-squirrel programming, just the tried and true linear weight progression that every strength athlete should seek to maximize before using more complex means.
The Foundations 2 program is guaranteed to take your athletic performance to the next level -- with a bias towards Strength, use this program to jump-start your off-season training gains.
PREP
A
Primal Warmup Circuit
2 rounds: - 4-way Bear Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - 4-way Elephant Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - Quadruped Step Throughs (4 each leg) - Bear Position to Table Top (4 each leg) - Side Monkey Crawl (10 meters left, 10 meters right) - Single Arm Downward Dog and Plank Reach (4 each arm)
B
Dead Bug Hold
3 x 45
C
Back Squat
3 x 5
D
Overhead Press
3 x 5
E1
Glute Bridge
3 x 30
E2
Front Plate Raise
3 x 10
F
Sled Drag
1 x 10:00
G
Cool Down Breathe and Stretch
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)
B
Deadlift
1 x 5
C
Pull-Up
1 x 25
D
Run
1 x 20:00
E
Agile 8
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
Back Squat
3 x 5 LWP +5lb
C
Single Arm KB Walking Lunge
4 x 6
D
Bench Press
3 x 5
E
Hand Release Push-Up
4 x 30 @ MAX
F1
Foam Roll
1 x 5:00
F2
Static Stretch
1 x 5:00
Conditioning
A
Prep Circuit 4
3 x 10yd Hi-knee hug, lunge twist 10yd spiderman crawl w/ elbow drop 10yd deep side-lunge aka. cossack squat (rotate sides after ea. lunge)
B
Partner Nordic Hamstring Curl
3 x 5
C
Trap Bar Jumps
5 x 3
D
Run
4 x 400
E
Flexibility/Mobility Routine
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
Every dollar of profit from this program helps us enrich the lives of veterans and their communities. Learn more at rockboundhp.org
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