Designed 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.
FeaturesA
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