ConcenTREted Strength
Tactical / Military, Tactical, Law Enforcement, First Responders, Adventure Race , Obstacle Course Racing, RuckingDesigned for individuals who are training for the unknown, to develop stable ankles, knees and hips. Conditioning aimed at going up and incline for an extended time with a good pace (Military, Fire, Law Enforcement, Mountaineering).
6 days per week for 9 weeks.
4 weeks / deload / 4 weeks
5 Conditioning Sessions, various modalities & Heart Rate training zones
3 Mobility sessions - focused on hips and shoulders
3 Lifting sessions - focused on lower body strength and single leg stability, grip, posterior chain.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Anaerobic Development
5 x 15
B
Anaerobic Development
5 x 15
A1
Single Arm Russian KB Swing
3 x 12
A2
Kneeling Thoracic Spine Rotation
3 x 8
B1
Trap Bar Deadlift
4 x 6
B2
Banded Anterior hip mobilization
3 x 10 @ 2
C1
Forward Step Down Lunge
3 x 12
C2
DB Row
3 x 12
C3
Good Morning
3 x 8
D1
Bench Press
4 x 10
D2
Farmers carry
3 x 30
D3
Mini Band Knee Drive
3 x 12
A
Paced Treadmill Incline
5, 8, 14, 3, 12, 15, 2, 11, 4, 15 @ 1:00, 1:50, 2:30, 3:00, 3:30, 4:10, 5:00, 5:40, 6:40, 7:40
B
Paced Treadmill Incline
5, 15, 2, 14, 4, 13, 6, 14, 8, 15 @ 1:00, 1:40, 2:20, 3:10, 4:00, 5:00, 5:30, 6:50, 7:30, 9:10
C
Paced Treadmill Incline
10, 15, 11, 15, 12, 15, 13, 15, 14, 15 @ 1:00, 2:00, 3:00, 4:00, 5:00, 6:00, 7:00, 8:00, 9:00, 10:00
A
7 Min Hip Mobility Session
1 x 1
B
10 Min Shoulder Mobility
1 x 1
A1
Box Jump
3 x 5
A2
Depth Drop
3 x 5
A3
Shoulder C.A.R.s
3 x 8
B1
Zercher Squat
4 x 8
B2
Hip Cars
3 x 8
C1
Stand on Box Pistol
3 x 12
C2
Towel Pull-Up
3 x 8
C3
RDL
3 x 8
D1
Incline Bench Press
3 x 10
D2
Plate Pinch Grip Hold
3 x 20
A
Weight Vest Treadmill
5 x .5
A
Aerobic Development
1 x 35:00
B
8 Min Hip Mobility
1 x 1
C
6 Min Shoulder Mobility
1 x 1
A1
Broad Jump
3 x 3
A2
Foam Roll Calves
3 x 60
B1
RFE Split Squat
3 x 12
B2
Overhead Press
3 x 10
B3
Lying Handcuffs
3 x 6
C1
Step-Ups
3 x 12
C2
Bent Over Row
3 x 10
Circuit
D
25 sec x Treadmill (7 incline/7 speed) 20yd x MB Zercher Carry 7 x Hand Release Push-Ups 20yd x MB Zercher Carry 14ea x Mountain Climbers 7 x Pull Ups 4 Rounds
A
Hike
1 x 4
B
25 Min Back Mobility
1 x 1
