Iron Legion Strength Co.
Tactical, Tactical / Military, Obstacle Course Racing, Functional Fitness, First Responders, Law Enforcement, General Fitness, Strongman, Strength & Conditioning, Wrestling, RuckingBilly Goat Prep Phases 1&2
The prep phase of All Terrain Fitness consists of two 3 week blocks of training designed to get you up and moving 6-7 days per week and build a solid foundation of conditioning and strength.
Conditioning is the main focus of this program as we prepare to tackle events like GoRuck challenges, or big hikes. You'll be rucking 3 days per week to start; weight, speed, and duration will be mostly up to you.
You'll also be doing some PT/ metcon style conditioning workouts on your non-ruck days, after a short period of strength work.
Every workout day has a thorough warm-up included, and every ruck day has a prep/ mini workout listed before the ruck.
This program is listed as intermediate even though it's meant to be a prep phase, simply because of the frequency of workouts. If you feel like you need to take a lot of rest days, (more than programmed), you'll likely want to cycle through this twice.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Circuit Warm-Up
-Foam roll & lacrosse ball work as needed Complete all exercises in a circuit fashion (2 rounds) Cat/Cow x 5 Worlds Greatest x 5 e Gorilla Stretch x 5 Superman Pull-Downs x 5 Dowel Pass thru x 5 RB Pull Apart Under + Overhand x 5 e Air Squats x 5-10
B
Flexibility/Mobility Routine
Recovery
C
Conditioning
Light movement (walking, easy ruck, fun kayak, etc) 20-45 minutes. Should not exhaust you at all
Prep
A
Warm up 1
Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next few weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 Thoracic Spine rotations x 5/side Ankle Mobility w/ Tibial Rotation x 6-8 Downward Dog to toe touch x 3-5/side Walking Lunges x 3-5/side (Optional:Add light dumbbells)
B1
Goblet Squat
3 x 8
B2
Inverted Row Variations- Video 6:00
PT Circuit 1
C
6 rounds *Perform at own pace, record total time We will cycle through these circuits over time so you'll come back to this and have a chance to go harder, longer, and faster (ayo) x6-10 push-ups x6-10 sandbag row x12 flutter kicks per side
Prep
A
IPP 1
Injury Prevention Program 1 3 rounds x6 downward dog toe touches x15 bear hug good morning x15 band pull apart
Conditioning
B
Ruck
Send it. Record weight, distance, time, and pace
Prep
A
Warm Up 3
Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next few weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Dowel Pass Throughs x 5 Inchworms x 3 (pause in plank for 3-5 sec) Seated Pigeon x :30 Asst. (or unassisted) Cossack Squats x 5/side YTWs x 3 of each
B1
Shoulder Press
3 x 8
B2
1-Arm DB Row
3 x 8
PT Circuit 2
C
9 rounds x 4 exercises = 36 minutes Long form cardio today. This is an EMOM workout, so set a timer and every minute you'll start the exercise. These ones are not meant to be hard but you're supposed to work for a long time. Aim to work for about 30seconds of every minute, shortening the work time as you fatigue. -Air squat -Ruck overhead march in place -Bench crunch -Farmers carry (w/ sandbags or dumbbells)
Prep
A
IPP 2
Injury Prevention Program 2 3 rounds x6 gorilla stretch x10 Lilly shrug x15 calf raise
Conditioning
B
Ruck
Send it. Record weight, distance, time, and pace
Prep
A
Warm Up 2
Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next few weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 Side Lying Windmill x 5/side Gorilla Stretch x 5 1/2 Kneeling Adductor Rock x 3-5/side Split Squats x 5/side (Not elevated)
B1
Stiff Leg Deadlift
3 x 8
B2
Dead Hang
Conditioning
C
Metcon1
KB/DB Ladder- Write your time to complete in the notes section and how this feels! 10 KB swings 5 DB Thrusters *Rest-max 30 sec* 8 KB Swings 4 DB Thrusters *Rest-max 30 sec* 6KB Swings 3 DB Thrusters *Rest-max 30 sec* 4 KB Swings 2 DB Thrusters *Rest-max 30 sec* 2KB Swings 1 DB Thrusters *IF TOO EASY* Work back UP in reps
Conditioning
A
IPP 3
Injury Prevention Program 3 3 rounds x6 ea world's greatest stretch x10 Lu Raise x15 Hindu squat
Conditioning
B
Ruck
Send it. Record weight, distance, time, and pace
