Gilly Strength & Conditioning
Tactical / Military, Endurance, Swimming, Rucking, Strength & ConditioningThis is a 14 week train up for the USMC Basic Reconnaissance Course (BRC). The program reverse engineers the physical requirements for BRC. The program blends fundamentals of Strength & Conditioning with the required physical resiliency training for BRC. The BRC Program is a 12 week training progression with a 2 week taper, to allow for physical peaking going into BRC.
The program emphasizes: Speed Endurance, Aerobic Capacity, Strength Improvement/Maintenance, Calisthenics, Surface Swimming, Rucking, & Recovery.
Weekly Structure: 6x per week-
Monday: AM: Run & PM: Auxiliary Lift
Tuesday: AM: Swim & PM: Total Body Strength
Wednesday: AM: Run & PM: Auxiliary Lift
Thursday: AM: Swim & PM: Total Body Strength
Friday: MetCon & LSD Run
Saturday: Ruck
This program includes a 4 week Optional Water Confidence - Treading Water progression as well. If you desire a longer treading progression please reach out!
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
Conditioning
B
Extensive Run Prep
Extensive Run Prep: 1. Line Hops: Front to Back 2x15 each 2. Line Hops: Side to Side 2x15 each 3. Icky Shuffle 2x15 4. Ankle: A-Run + Jog 1x 10yds+10yds 5. Mid Shin: A-Run 1x 10yds+10yds 6. High Knee: A-Run 1x 10yds+10yds 7. Bleeding: A-Series 2x 5yds each (Ankle, Shin, Knee, Jog)
Conditioning
C
Intensive Run Prep:
Intensive Run Prep: 1. Skip for height 2x15yds 2. Skip for distance 2x15yds 3. Scissor Bound 2x15yds 4. 2pt/Split Stance Sprint 2x10yds each 5. Build Up Sprint 2x20yds (1 each side)
D
Light Jog
1 x 800 @ 3
E
1600 M Run
@ 9
F
Light Jog
1 x 400
Conditioning
G
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
A1
TRX Y-Raise
3 x 8
A2
TRX Body Saw
3 x 8
A3
Band Front Raise to Overhead Pullapart
3 x 8
B1
DB Bicep Curls
3 x 8
B2
DB Overhead Tricep Extension
3 x 8
C1
Single Leg DB Calf Raise
3 x 10
C2
Band TKE
3 x 10
Conditioning
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. Glute Bridge Iso x 1:00 9. 3 Way Plank x 0:20 each
B
Flutter Kicks
1 x 30
C
Breaststroke Glide Drill
4 x 50
D
Swimming
4 x 125 @ 2:15
E
Swimming
1 x 100
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
Conditioning
B
Low Box Hop Series
Low Box Hop Series: 1. Forward Box Hops x 10 2. Lateral Box Hops x 10ea 3. Alternating Box Hops x 10 ea
C1
Russian KB Swing
4 x 6
C2
Barbell Deadlift
6, 4, 2, 5, 5, 5, 5 @ 50, 55, 60, 65, 65, 65, 65 %
D1
Barbell Overhead Press
6, 4, 2, 5, 5, 5, 5 @ 50, 55, 60, 65, 65, 65, 65 %
D2
Pull-Up
3 x 8
E1
Barbell Lunge
3 x 6 @ 60 %
E2
Paloff Press
3 x 10
Conditioning
F
Full-Body Cooldown
Full body Cool-down: 1. Belly Breathing + Leg Draining x 2:00 2. Band Hamstring Stretch x 1:00 Each 3. Band Groin Stretch x 1:00 Each 4. Band Figure 4 Stretch x 1:00 Each 5. Band Iron Cross x 1:00 Each 6. Band Quad + Hip Flexor x 1:00 Each 7. Band Lat Stretch x 1:00 Each 8. Overhead Tricep Stretch x 1:00 Each 9. Band Post Shoulder Stretch x 1:00 Each 10. Pec Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
Conditioning
B
Extensive Run Prep
Extensive Run Prep: 1. Line Hops: Front to Back 2x15 each 2. Line Hops: Side to Side 2x15 each 3. Icky Shuffle 2x15 4. Ankle: A-Run + Jog 1x 10yds+10yds 5. Mid Shin: A-Run 1x 10yds+10yds 6. High Knee: A-Run 1x 10yds+10yds 7. Bleeding: A-Series 2x 5yds each (Ankle, Shin, Knee, Jog)
C
Light Jog
1 x 5:00 @ 3
D
Run
3 x 4:00 @ 7
A1
Rear Delt Flyes
3 x 8
A2
KB Windmill
3 x 5
A3
KB Halo
3 x 8
B1
Zottman Curls
3 x 8
B2
Skull Crushers
3 x 8
C1
Reverse Hyper - GHD
3 x 10
C2
Seated Calf Raise
3 x 10
Conditioning
D
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
Conditioning
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. Glute Bridge Iso x 1:00 9. 3 Way Plank x 0:20 each
B
Flutter Kicks
1 x 30
C
Swimming
2 x 50 @ 2:00
D
Swimming
5 x 50 @ 1:05
E
Swimming
1 x 100
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B
Line Hop Series
3 x 10
C1
Box Jump
3 x 5
C2
Back Squat
6, 4, 2, 5, 5, 5, 5 @ 50, 55, 60, 65, 65, 65, 65 %
D1
DB Bench Press
6, 4, 2, 5, 5, 5, 5 @ 50, 55, 60, 65, 65, 65, 65 %
D2
1-Arm DB Row
3 x 8
E1
Romanian Deadlift
3 x 6
E2
DB Bench Pull-over
3 x 8
E3
Barbell Roll Outs
3 x 8
Conditioning
F
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
Circuit
B
Cals Buy In: 1. Pull Ups x Max (2 min) 2. Sit Ups x Max (2 min) 3. Push Ups x Max (2 min)
C1
Sandbag Shouldering
1 x 3
C2
DB Farmer's Carry
@ 30
C3
Box Step Up
1 x 5
C4
Bear Crawl
1 x 30
C5
Sled Push
1 x 30
D
Run
1 x 30:00
Conditioning
E
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B
Ruck March
1 x 2 @ 35 lb
Conditioning
C
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
