WF Concurrent
Warfighter Health & Performance
Tactical / Military, TacticalTRAIN SMARTER. Ditch the so-called "tactical" programs that rely on random, high-intensity circuits that aren't operationally relevant. WF Concurrent is based on SCIENCE and SPECIFICITY. You will lift, run, ruck, carry. You will train all 3 energy systems and move in multiple planes. Operators are athletes, so you will sprint, cut, jump, and rotate. And you will do it all at a recoverable volume and intensity, so you don't have to worry about overuse injuries or plateaus. Concurrent means you will train all these elements of fitness at once, so nothing goes by the wayside.
BONUS: We will explain the Why along the way, so you aren't just getting workouts, you are getting an education and the ability to take ownership of your training process.
_
Skill Level: Intermediate / Advanced
Session Duration: 60-75 mins per day
Schedule: 6 days a week. 12 weeks.
Squat Warm Up
A
10 Reverse Lunges 10 Lateral Lunges 10 Single Leg RDLs 10 Push Up into Down Dog 10 Light Goblet Squats on a Ramp or Heels elevated on Plates
B1
Rebound Squat Jumps
3 x 5
B2
Skater Hop / Stick Landing
3 x 10
C
Squat Variation
10, 8, 5, 2, 5
D1
Pull-Up
3 x MAX
D2
Goblet Front Foot Elevated Split Squat
3 x 20
E
Hooklying Breathing Level 1
2 x 4
Conditioning Warm Up
A
10 Sprinter Lunge w/ March 10 Lateral Lunges 10 Alternating Crossover Lunges 10 Slow Mountain Climbers
B1
Low Pogo Jumps
3 x 10
B2
High Pogo
3 x 10
B3
A Skip
3 x 10
C
HR Zone 2
D
Hooklying Breathing Level 1
2 x 4
Prep
A
Upper Body Warm Up
Low Bear Crawl Forward 10 yds Low Bear Crawl Backward 10 yds Lateral Bear Crawl x10 yds each way 10 Band Pull Aparts 10 Behind the Neck Band Pull Aparts 5 Plyo Push Up Off Box
B1
Med Ball Push Press Throw
3 x 3 @ 40 lb
B2
Med Ball Rotational Throw
3 x 10 @ 10 lb
C
Bench Press Variation
10, 8, 5, 2, 5
D
Weighted Pull Ups
5, 3, 2, 1, 1
E
DB Rear Foot Elevated Split Squat
10, 6, 10
F1
Banded Tricep Pushdown
2 x MAX
F2
Barbell Curl
2 x MAX
G
Hooklying Breathing Level 1
2 x 4
Prep
A
Conditioning Warm Up
5 mins warm up on modality of your choice: Run, Row, Bike - Finish w/ 3 x 5 sec sprints then 10 Sprinter Lunge w/ March 10 Lateral Lunges 10 Alternating Crossover Lunges 10 Alternating Down Dog Toe Touches
B1
KB Dead Bug
2 x 20
B2
Hamstring Bridge
2 x 1:00
B3
Slow Mountain Climber
2 x 20
C
3 Mile Timed Run
D
2000m Row
E
10 min Assault Bike
F
Hooklying Breathing Level 1
2 x 4
Speed / Agility Warm Up
A
20 yds of Walking Lunges 20 yds of Walking Lateral Lunges 20 yds of Walking Quad Stretch 20 yds of Walking Single Leg RDLs 20 yds of Backwards Low Bear Crawl 20 yds of Butt Kicks 20 Yds of High Knees 80% Speed: Shuffle 10 yds and back 90% Speed: Shuffle 10 yds and back 80% Speed: Sprint 10 yds and Backpedal Back 90% Speed: Sprint 10 yds and Backpedal Back
B
Build Up Sprint
1 x 6 @ 20
C
Deadlift Variation
10, 8, 5, 2, 5
D
Push-Up
1 x MAX
E
Single Arm Landmine Row
3 x 20
F
Hooklying Breathing Level 1
2 x 4
Prep
A
Conditioning Warm Up
5 mins easy pace Run, Assault Bike, or Row 10 Walking Lunge w/ Shoe Tap 10 Lateral Lunges 10 Alternating Crossover Lunges 10 Push Ups 20 yards of: High Knees Butt Kicks A Skips 3x Build Up Sprint at 75%, 85%, 90%
B
400 m Sprint
C
60s Assault Bike
D
HR Zone 2
1 x 30:00
E
Hooklying Breathing Level 1
2 x 4
Coach Casey
Masters of Science / Certified Strength and Conditioning Specialist / 10 years of SOF Coaching Experience / 7 years NCAA Division 1 Coaching Experience / Proud Dog Parent
