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Tactical / Military, First Responders, Obstacle Course Racing-This is the Second month of training for the second 2024 3 month cycle of the WGH Human Performance Program
-Our programming is designed to build off each phase and block...this is a long term plan to BUILD you.
-Our programing typically runs for 3 month cycles, which are further divided into 4 week blocks.
-This phase is meant to follow 2024, Cycle 2, Phase 1.
- This program is centered around total body training, however some sessions that have more of an "upper" and "lower" focus.
- This is to change up the stimulus from our previous training block.
- Conditioning will use various methods, and in this phase the training
goal is to build our aerobic capacity, as well as alactic power.
- Strength training will primarily be focused on beating rep/weight
totals in the "functional hypertrophy" zone. One day will be more
focused on upper body hypertrophy.
- This phase is designed to prepare your mind and body for the next training block.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Single Arm Band Pull a part with Hold
3 x 10
A2
Push Up to Scap Push Up + Shifts
3 x 10
A3
MB Slams, Base Position from Chest
3 x 5
B1
Horizontal Press- Choice
60, 65, 70, 75 @ 5
B2
Pull-Up Slow Eccentric
4 x 5
C1
Low Incline, DB Bench, Slow Eccentric to Neutral Grip
3 x 5
C2
Perpendicular Row with Rotation
3 x 12
C3
Push Up to Single Arm Post
3 x 5
A
Low Impact Zone 2
1 x 10:00
Conditioning
B
Alactic Capacity OPTION 1 (Landmine Focus)
Pick 5 movements from below. Do one movement for 7-10 reps (these should have some speed/power to them), rest for the prescribed amount below. Landmine Anti Rotation Catch- 7-10 reps Landmine Lateral Squat Shifts With Catch- 7-10 Reps Landmine Rebound Squat- 7-10 reps Landmine Reverse Lunge- 7-10 reps Landmine Rotational Clean and Press- 7-10 reps Landmine Single Leg RDL- 7-10 reps Landmine Split Jerk- 7-10 reps Week 1: 3 Rounds Rest Period Between Movements: 50 Seconds Week 2: 4 Rounds Rest Period: 40 Seconds Week 3: 5 Rounds Rest Period: 30 Seconds Week 4: 2 Rounds Rest Period: 45 Seconds Video below demonstrates each movement. IT DOES NOT SHOW REST PERIODS.
Conditioning
C
Alactic Capacity Option 2- Medball Focused
Complete each movement for 7-10 reps (these should have some speed/power to them), rest for the prescribed amount below. MB Rotational Slams- 7-10 total MB Lateral Hop to Slam- 7-10 total MB Split Jump Chest Slams- 7-10 reps each side MB MB Standing to Chest Slam- 7-10 total Bike, Sprint, Rower, Sled, Heavy Bag- 10-15 seconds Week 1: 3 Rounds Rest Period Between Movements: 50 Seconds Week 2: 4 Rounds Rest Period: 40 Seconds Week 3: 5 Rounds Rest Period: 30 Seconds Week 4: 2 Rounds Rest Period: 45 Seconds Video below demonstrates each movement. IT DOES NOT SHOW REST PERIODS.
D
Low Impact Zone 2
1 x 10:00
A1
Warm Up KB 90, ASLR, SL Glute Bridge Bottom Up Press
3 x 5
A2
Contrast Box Jump
3 x 5
B
Zercher Box Squat
60, 65, 70, 75 @ 5
C1
Band or Cable Reverse Lunge to Press
3 x 8
C2
Single Leg RDL Weight Shifts
3 x 5
C3
Half Kneeling KB LIft
3 x 8
A1
Kneeling Band Overhead Press Pull a Apart
3 x 10
A2
Split Jumps
3 x 5
B
Chaos Press or DB Press
3 x MAX
C1
Split Stance, Neutral Grip, LM Row with Rotation
3 x 10
C2
Scapular Plane Lateral Raise w Pull a part
3 x 12
C3
Bent Over Raise with Band Pull a Part
3 x 12
D1
Flex Alternating Bicep Curl
3 x 12
D2
Staggered Stance Band Close Grip Tricep Press
3 x 12
D3
Supine Leg Raise with Stabilization
3 x 8
