Chop It Up Strength
Tactical / MilitaryStrength and Conditioning program to better prepare you for the physical demands of various selection courses.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
400 m repeats
6 x 400
A
Isometric Push-Up
2 x 30
B
Isometric Pull-Up Hold
2 x 20
C1
Plyo Push-Up
3 x 3
C2
MB Iron Man Throw
3 x 2
D
DB Snatch
3 x 3
E1
DB Bench Press
5 x 5 @ 75 %
E2
Hex Bar Deadlift
5 x 5 @ 75 %
F
Pendlay Row
3 x 8
G
Cable Face Pull
3 x 10
H
Suitcase Carry
3 x 25
I
Front-Leaning Rest (FLR)
3 x 0:30
J
Knees to Elbows
3 x 10
Sprint
A
Complete sprints either run, row, sled push, bike, assault/echo bike, or ski erg 6 x 0:30 sec Rest 4+ min b/w reps
Recovery
A
Foam Rolling: - lats - quads - IT band - calves Lat/T-Spine Stretch Pec Stretch Band Lat/Pec Stretch Thread the Needle Child's Pose Cobra Half Kneel Hip Flexor Downward Dog World's Greatest Hip 90/90 Pec Breathing on Foam Roll
A
Zone 2
1 x 45:00
A
Isometric Squat
3 x 1:00
B
Isometric Post Chain Hold
3 x 0:20
C
Alternating Pogo Hops
3 x 0:20
D
Broad Jump
3 x 2
E
MB Over the Shoulder Clean
3 x 8
F
Clean High Pull
3 x 3
G1
Front Squat
5 x 5 @ 75 %
G2
RDL
5 x 5 @ 75 %
H
Bulgarian Split Squat
3 x 10
I
SL Hip Bridge
3 x 8
J
Front Rack Carry
3 x 50
K
Cable Chops
3 x 8
L
Side Plank
3 x 0:30
A
Swimming
1 x 300
B
Swimming
8 x 25
A
Isometric Split Squat
2 x 30
B
Isometric Hamstring Hold
2 x 0:30
C1
Skater Hops
3 x 8
C2
MB Slams
3 x 8
D
Barbell Push Press
3 x 3
E1
DB Push Press
5 x 5 @ 75 %
E2
Weighted Pull Ups
5 x 5 @ 75 %
F
Reverse Hyperextension
3 x 10
G
Chin-Up
3 x 10
H
Knee Copenhagen Raise
3 x 8
I
MB Zercher Carry
3 x 50
J
DB Woodchoppers
3 x 8
K
Ab Rollout
3 x 10
A
Ruck March
1 x 8
Recovery
A
Foam Rolling: - lats - quads - IT band - calves Lat/T-Spine Stretch Pec Stretch Band Lat/Pec Stretch Thread the Needle Child's Pose Cobra Half Kneel Hip Flexor Downward Dog World's Greatest Hip 90/90 Pec Breathing on Foam Roll
