FIT for IT
Tactical / Military, Tactical
This won't be easy, but it will be worth it!
A 13 week train up to get you ready to go into SFAS with all the physical capabilities you need to complete SFAS with confidence.
Written by Head Coach Jason Dudley who has trained numerous operators for all levels of selections ranging from tier 1 selections to police and fire academy selections. A tried and true training program to get you in the best possible condition to enter selection with confidence and ensure you complete selection with confidence all while reducing your risk of injury during the train up and most importantly during selection. 20% of all proceeds donated to Intrepid Fallen Heroes Fund.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
B
Push-Up
1 x 2:00 @ MAX
C
Sit-up
1 x 2:00 @ MAX
D
Wide Grip Pull-ups
1 x MAX
E
2 Mile Run
1 x 2
Conditioning
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
5 Mile Run
1 x 5
Prep
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
B
Steady State Conditioning
1 x 20:00
Prep
A
SIP Dynamic 2
See video for demo (lost a bet to a friend=cowboy hat) Forward/Backward jog: 30 seconds Jumping jacks: 30 seconds Straight leg march: 10 each Quad walk: 10 each Hip rotations: 10 each Wall drill: 5 each leg In-line single leg groiner: 5 each
B
12 Mile Road March
1 x 12
Prep
A
SIP Activation 1
See video for demo (I lost a bet to a friend=cowboy hat) Hip rotations: 10 each Plank push-ups: 10 Glute Bridge: 10 Side lying leg lift: 10 each
Prep
B
SIP Activation 2
See video for demo (lost a bet to a friend=cowboy hat) Clam shells: 10 each Supine hip rotations: 10 each way Snow angels: 10 Straight leg sit-ups: 10 Single leg ankle rotations: 10 each Chop & lift from hurdle stance: 10 each 1/2 kneeling ankle mobility: 9 each
C
Steady State Conditioning
1 x 20:00
Prep
A
SIP Activation 1
See video for demo (I lost a bet to a friend=cowboy hat) Hip rotations: 10 each Plank push-ups: 10 Glute Bridge: 10 Side lying leg lift: 10 each
Prep
B
SIP Activation 2
See video for demo (lost a bet to a friend=cowboy hat) Clam shells: 10 each Supine hip rotations: 10 each way Snow angels: 10 Straight leg sit-ups: 10 Single leg ankle rotations: 10 each Chop & lift from hurdle stance: 10 each 1/2 kneeling ankle mobility: 9 each
C
Steady State Conditioning
1 x 20:00
