Atlas Training Solutions
Tactical / Military, Endurance, Functional Fitness, General Fitness, First Responders, Weightlifting, Adventure Race , Tactical, Law Enforcement, Hunting, Functional Training, MiscellaneousThis plan is designed for the athlete with some cardiovascular and work capacity base and is designed to be used to build a well-rounded and bulletproof base of fitness, or for use 12 weeks out from a more detailed train-up for a selection or school. This can be easily modified by adding more base building weeks (beginning of the program), or taking out the first four weeks if you’re in a time crunch.
This plan is targeted at making you faster and stronger and able to move further, quicker under load. Due to the higher volume we will not be rucking during this program, but the gym portions will prepare you to begin a follow-up program with more movement under load.
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
Conditioning
B
25 min Z2 run, 4 strides
Prep
A
Pre-Lifting Prep Drills
Prior to gym work (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 the workout sessions: 1) Machine work (row, bike, walk on curve treadmill) (8-10 minutes) 2) Lunge with arms stretched over head (1 minute) 3) Elevated Push-up (30 sec) 4) Banded Face Pull (30 Sec) 5) Calf Raises (30 sec) 6) Air Squats (30 Sec) 7) Dead Hang from Bar (30 sec) 8) 1x 25m jog 9) Good Morning (30 sec) 10) Additional: any individual muscle groups identified by the SM
B
Bench Press
5 x 8
C
Barbell Back Squat
5 x 6
Capacity
D
5 Rounds: 5 Bench Press- 65% bodyweight 10 calorie row (as fast as possible) Rest 2 minutes between rounds Then 4 Rounds (2 minute on/ 1 minute off): 12 Goblet squat (Heavy) Max Calorie Assault bike remainder of 2 minutes
E1
Metronome Push Up
3 x 10
E2
Calf Raise
3 x 12
E3
DB Bench Press
3 x 8
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
Conditioning
B
30 min Z2 run or bike
Prep
A
Pre-Lifting Prep Drills
Prior to gym work (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 the workout sessions: 1) Machine work (row, bike, walk on curve treadmill) (8-10 minutes) 2) Lunge with arms stretched over head (1 minute) 3) Elevated Push-up (30 sec) 4) Banded Face Pull (30 Sec) 5) Calf Raises (30 sec) 6) Air Squats (30 Sec) 7) Dead Hang from Bar (30 sec) 8) 1x 25m jog 9) Good Morning (30 sec) 10) Additional: any individual muscle groups identified by the SM
ACFT Work
B
3 Sets: 1 minute HRPU 1 minute Plank Rest 1 minute
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
Conditioning
B
1 mi warm up 2x 800m @ 5 mi pace, 3 min rest 4x 400m @ 2 mi pace, 3 min rest 1 mi cool down
Prep
A
Pre-Lifting Prep Drills
Prior to gym work (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 the workout sessions: 1) Machine work (row, bike, walk on curve treadmill) (8-10 minutes) 2) Lunge with arms stretched over head (1 minute) 3) Elevated Push-up (30 sec) 4) Banded Face Pull (30 Sec) 5) Calf Raises (30 sec) 6) Air Squats (30 Sec) 7) Dead Hang from Bar (30 sec) 8) 1x 25m jog 9) Good Morning (30 sec) 10) Additional: any individual muscle groups identified by the SM
B
Deadlift
5 x 8
C
Overhead Press
5 x 8
Capacity
D
EMOM (10 minutes) 3 Deadlifts 225lbs 6 Broad jumps Rest 5 minutes For time: 50 Overhead Press for time (45-50% Bodyweight) Every rerack complete 200m on ski erg
E1
Romanian Deadlift (RDL)
3 x 8
E2
Single Arm Press
3 x 8
E3
Pull-Up
3 x 10
Prep
A
Pre-Lifting Prep Drills
Prior to gym work (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 the workout sessions: 1) Machine work (row, bike, walk on curve treadmill) (8-10 minutes) 2) Lunge with arms stretched over head (1 minute) 3) Elevated Push-up (30 sec) 4) Banded Face Pull (30 Sec) 5) Calf Raises (30 sec) 6) Air Squats (30 Sec) 7) Dead Hang from Bar (30 sec) 8) 1x 25m jog 9) Good Morning (30 sec) 10) Additional: any individual muscle groups identified by the SM
ACFT Work
B
3 Sets: 1 minute HRPU 1 minute Plank Rest 1 minute
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
Conditioning
B
45 min Z2 run or bike
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
Conditioning
B
30 min Z2 run
Prep
A
Pre-Lifting Prep Drills
Prior to gym work (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 the workout sessions: 1) Machine work (row, bike, walk on curve treadmill) (8-10 minutes) 2) Lunge with arms stretched over head (1 minute) 3) Elevated Push-up (30 sec) 4) Banded Face Pull (30 Sec) 5) Calf Raises (30 sec) 6) Air Squats (30 Sec) 7) Dead Hang from Bar (30 sec) 8) 1x 25m jog 9) Good Morning (30 sec) 10) Additional: any individual muscle groups identified by the SM
B
Front Squat
5 x 4
C
Bent Over Row
5 x 5
Capacity
D
3 Rounds for time: 10 Ground to Overhead 95# (Clean& Jerk or Snatch) 200m Sprint (50m increments)
E1
KB swings
3 x 12
E2
Bulgarian Split Squat
3 x 6
E3
KB Gorilla Row
3 x 8
E4
DB Bicep Curls
3 x 10
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
1hr Z2 run
