6 Week Out Selection - IN PRODUCTION
Response Fitness Australia
Law Enforcement, Tactical, Tactical / Military, Functional Fitness, Strength & ConditioningThe Response Ready Program is designed for athletes who are looking to improve their general strength, power, endurance and musclar endurance 'across the board' so they will be Response Ready all the time.
Combining the weightlifting principles of 'The Conjugate Method' which is used by world renowned athletes like Justin Medeiros with the additon of Functional Training and Metabolic Conditioning you will find each day is a new challenge to take your body and mind to another level.
The main difference between 'Response Ready' and the other training programs out there is the little things you will find inside. We have programmed sessions based purely around alleviating joint strain, aches & pains. We want to ensure you are future proofing your body while gaining that next level of fitness.
This program is also perfect for the Law Enforcement / Military Professional or even the Average Joe looking at attempting our "Selection Ready" Program Designed for Selection Course for Special Forces / Police Tactical Groups.
Join us today and become RESPONSE READY
($25 once off payment)
Conditioning
A
Dynamic Warm Up
WARM UP ( STRENGTH/ CIRCUIT BASED ) Conduct light aerobic exe rise for 3-5 minutes to raise the core temp, any niggles work into those areas. Do not skip this, skipping will increase chances of injury. Foam roll IT Band ( 10 – 15 pass each leg ) Foam roll Calf ( 10 – 15 pass each leg ) Foam roll abductors ( 10 – 15 pass each leg ) Foam Roll quad (10 – 15 pass each leg ) Squat Push Out – 20 reps ( lower to bottom of squat, hand on foot, hand on inside of same knee extend for 2-3 seconds ) Lunge and reach – 10 reps each side Bent knee cross body – 10 reps each side Rollovers into v sit ( 15 reps ) Hip airplanes 10 reps each side Copenhagen Plank 15 seconds each side Single leg glute bridge hold 10-20 seconds each side Cossack squat drop into heel ( 10 reps each side ) Banded pull apart – 20 reps
B
Bench Press
8, 5, 5, 3, _
C
Weighted Chin Ups
10, 15, 8, 6, 4, _
D
Barbell Back Squat
15, 10, 6, 6, 3
E
Rack Pull set up as IMTP
10, 6, 4, 4, 1
F
Seated DB Shoulder Press
15, 12, 8, 6, _
G1
Alternating DB Hammer Curl
3 x 12
G2
Tricep Pushdown
3 x 12
H
Sit-up
3 x 25
A
Swimming
@ 1000
A
HILL SPRINT
A
SLED PUSH OR BACKWARD WALK
B
BIG TOE STRETCH
2 x 0:30
C
Calf Stretch Single Leg
1 x 1:30
D
JEFFERSON CURL STRETCH
20, 15, 15
E
Tibialis Raise
3 x 15
F
Poliquin Stepup
2 x 15
G
ATG Split Squat
2 x 25
H
Back Extension
2 x 20
I
Incline Bench Pigeon Stretch
2 x 0:30
J
DB External Rotation
2 x 8
K
PRONE W
3 x 15
L
DOUBLE LEG CALF RAISE ISO
5 x 0:50 @ 132.28 kg
M
DOUBLE LEG HIP BRIDGE
3 x 0:15
Circuit
A
45MIN EMOM MIN 1: 10 X DEADBALL OVER SHOULDER (HEAVY) MIN 2: 2 X 20M DEAD BALL CARRY MIN 3: 12 CAL ASSUALT BIKE MIN 4: 10 X TORSION BAR SHOULDER PRESS + 10 X FRONT SQUAT MIN 5: 15 HAND RELESE PUSH UPS REST 3 MINUTES ON COMPLETION
Circuit
B
8 SETS OF 22 X PUSH UPS 4 X PULL UPS 15 SECONDS BREAK BETWEEN SETS
A
Neck Extension
3 x 10
B
Neck Flexion
3 x 15
C
GITTLESON SHRUG
3 x 8
D
Sit-up
20, 20, 20, 10, 10
E
Plank
F
SEATED BENCH HIP FLEXOR SIT UP
2 x 7
G
CABLE ROTATION
2 x 8
H
Flutter Kick
3 x 50
A
RUCK
A
SLED PUSH OR BACKWARD WALK
B
BIG TOE STRETCH
2 x 0:30
C
Calf Stretch Single Leg
1 x 1:30
D
JEFFERSON CURL STRETCH
20, 15, 15
E
Tibialis Raise
3 x 15
F
Poliquin Stepup
2 x 15
G
ATG Split Squat
2 x 25
H
Back Extension
2 x 20
I
Incline Bench Pigeon Stretch
2 x 0:30
J
DB External Rotation
2 x 8
K
PRONE W
3 x 15
L
DOUBLE LEG CALF RAISE ISO
5 x 0:50 @ 132.28 kg
M
DOUBLE LEG HIP BRIDGE
3 x 0:15
Circuit
A
1KM TREADMIL RUN ( AIM FOR UNDER 5:45 ) 70M FARMERS WALK ( 2 X 16KG / 24KG DBS OR KBS ) 1KM TREADMIL RUN ( AIM FOR UNDER 5:30 ) 70 KB GOBLET SQAUATS ( 14KG/20KG ) 1KM TREADMIL RUN ( AIM FOR UNDER 5:15 ) 70 PULL UPS 1KM TREADMIL RUN ( AIM FOR UNDER 4:40 ) 70 KB SWINGS ( 14KG/20KG) 1KM TREADMIL RUN (AIM FOR UNDER 4:30 ) 70 BURPEES 1KM TREADMIL RUN ( AIM FOR UNDER 4:20 OR FASTER IF YOU CAN ) 70 SIT UPS 1KM COOL DOWN RUN AT ABOVE 5:30 IF UNABLE TO ACHIEVE RUN TIME THEN ADJUST TO YOUR LEVEL
A
Run
1 x 12000
Response Fitness
Our team all has extensive experience in Personal Training and Fitness Instructing. Our goal is to get the Average Joe and current LEO's / Military Professionals to the best level of fitness achievable. We strive to keep our fitness knowledge and learning on different methods up to date and are always changing with the flow. Join us Today.
Stop fluffing around in the gym with no purpose. Get a goal and start holding yourself accountable. The application designed by Train Heroic paired with this Program gives you those tools. Use them and start building a better you.
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