Five Point Training
General FitnessThis is an 8 week dumbbell only general physical preparedness program. There are 7 weeks of progression followed by a de-load week. This program includes strength movements, calisthenics, running, and mobility training to give you a well rounded program to prepare your body for anything.
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Sprint warmup
Static stretch A skips x 30 yard A skips with force x 30 yard Acceleration bound x 30 yard Low pogo x 15 yard High pogo x 15 yard
B
Run
1 x 1
C
Push-Up
5 x 8
D
Sit-up
4 x 15
Conditioning
A
Upper warmup
15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20
B
Incline DB press
3 x 12
C
DB bent over row
4 x 8
D
Super rom raises
3 x 15
E1
DB curl
3 x 12
E2
DB skullcrusher
3 x 10
Conditioning
A
Sprint warmup
Static stretch A skips x 30 yard A skips with force x 30 yard Acceleration bound x 30 yard Low pogo x 15 yard High pogo x 15 yard
B
Run
1 x 3
Conditioning
A
lower warmup
15 minute walk Band walks x 12 C walks x 12 Tib raises 2 x 12 Stepdowns 2 x 10 Cossack to bench x 12
B
DB RDL
4 x 8
C
Tempo Goblet Squat
4 x 8
D
Walking Lunge
3 x 12
E
Standing DB Calf Raise
3 x 12
Conditioning
A
Maintenance lower circuit
Elephant walks x 30 per leg Couch stretch x 30 sec per leg FFE ATG split squat x 12 per side Banded pancake stretch x 15 Cossack stretch x 10 per side 90/90 x 10 per side
Conditioning
B
Upper maintenance circuit
Cat cow x 15 Kneeling thoracic rotation x 10 per side Scap pushup x 10 Band pull apart x 15 Shoulder ER x 12 per side
Conditioning
A
Upper warmup
15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20
B1
Pull-Up
2 x MAX
B2
Push Ups
2 x MAX
C
DB OHP
3 x 12
D
Chest-Supported DB Row
3 x 8
E1
Alternating DB Hammer Curl
3 x 12
E2
DB Overhead Tricep Extension
3 x 12
F
Side Plank
2 x 0:30
A
Walk
1 x 30:00
