Atlas Training Solutions
Tactical / Military, Rucking, Endurance, Functional Fitness, Adventure Race , General Fitness, Strength & Conditioning, Tactical, First Responders, Law Enforcement, Functional Training, HuntingThis plan, created by Special Forces NCOs and Officers, is for athletes running 15-20 miles a week and have experience in a gym. This is a very challenging plan not for those without a solid training base.
This is an all inclusive plan, including running/conditioning, lifting, rucking, and work capacity.
We will prepare you to arrive at Camp Mackall, NC healthy and ready to exceed every physical standard and challenge presented.
We suggest aligning this program 18 weeks out from your SFAS report date. This will give you ample time to prepare physically, mentally, and personally. Understanding the challenges ahead allows you to utilize the plan to become the best form of yourself prior to a new career, when successful.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Pre-Running Prep Drills
Prior to running daily (and especially before workouts) it’s helpful to do drills for injury prevention, neuromuscular activation, and mental preparation. Below are the drills we suggest you do prior to running: 1) Toe walk 2) Heel walk 3) Walking lunges 4) A-skips 5) B-skips 6) High knees 7) Butt kicks 8) Side shuffle 9) Karaoke 10) Front toe touch kicks 11) (For workouts only) AFTER WARM UP MILAGE PRIOR TO WORKOUT: 1-3 50-100m strides
Workout 1
B
30 min Z2 run, 4 strides
Workout 2
C
Modified ACFT: 1) 2 minutes HRPU 2) Max Plank 3) 2 mile Run 4) Max Pull-ups
Prep
A
Pre-Running Prep Drills
Prior to running daily (and especially before workouts) it’s helpful to do drills for injury prevention, neuromuscular activation, and mental preparation. Below are the drills we suggest you do prior to running: 1) Toe walk 2) Heel walk 3) Walking lunges 4) A-skips 5) B-skips 6) High knees 7) Butt kicks 8) Side shuffle 9) Karaoke 10) Front toe touch kicks 11) (For workouts only) AFTER WARM UP MILAGE PRIOR TO WORKOUT: 1-3 50-100m strides
Workout 1
B
1 mile time trial: WU 10 min easy 4x100m progression spring (work to goal mile pace) 1 mile time trial CD 10 min easy
Prep
A
Pre-Running Prep Drills
Prior to running daily (and especially before workouts) it’s helpful to do drills for injury prevention, neuromuscular activation, and mental preparation. Below are the drills we suggest you do prior to running: 1) Toe walk 2) Heel walk 3) Walking lunges 4) A-skips 5) B-skips 6) High knees 7) Butt kicks 8) Side shuffle 9) Karaoke 10) Front toe touch kicks 11) (For workouts only) AFTER WARM UP MILAGE PRIOR TO WORKOUT: 1-3 50-100m strides
Workout 1
B
45 min Z2 run or bike
C1
Bench Press
1 x MAX
C2
Weighted Pull Ups
1 x MAX @ 25 lb
Prep
A
Pre-Running Prep Drills
Prior to running daily (and especially before workouts) it’s helpful to do drills for injury prevention, neuromuscular activation, and mental preparation. Below are the drills we suggest you do prior to running: 1) Toe walk 2) Heel walk 3) Walking lunges 4) A-skips 5) B-skips 6) High knees 7) Butt kicks 8) Side shuffle 9) Karaoke 10) Front toe touch kicks 11) (For workouts only) AFTER WARM UP MILAGE PRIOR TO WORKOUT: 1-3 50-100m strides
Workout 1
B
30 min Z2 run, 4-6 strides
Prep
A
Pre-Running Prep Drills
Prior to running daily (and especially before workouts) it’s helpful to do drills for injury prevention, neuromuscular activation, and mental preparation. Below are the drills we suggest you do prior to running: 1) Toe walk 2) Heel walk 3) Walking lunges 4) A-skips 5) B-skips 6) High knees 7) Butt kicks 8) Side shuffle 9) Karaoke 10) Front toe touch kicks 11) (For workouts only) AFTER WARM UP MILAGE PRIOR TO WORKOUT: 1-3 50-100m strides
Workout 1
B
5 mile time trial: 1 mile WU Easy 2x 1 minute strides: working to goal pace 5 mile time trial (bring someone to push you) 1 mile CD easy
C1
Deadlift
1 x MAX
C2
DB Snatch
1 x MAX @ 30 lb
Prep
A
Pre-Running Prep Drills
Prior to running daily (and especially before workouts) it’s helpful to do drills for injury prevention, neuromuscular activation, and mental preparation. Below are the drills we suggest you do prior to running: 1) Toe walk 2) Heel walk 3) Walking lunges 4) A-skips 5) B-skips 6) High knees 7) Butt kicks 8) Side shuffle 9) Karaoke 10) Front toe touch kicks 11) (For workouts only) AFTER WARM UP MILAGE PRIOR TO WORKOUT: 1-3 50-100m strides
Workout 1
B
Endurance Test: 15 rounds for time: 400m run 50 step-ups (20in)
