Response Ready
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
($30 once off payment)
A
Bench Press
12, 12, 12, _
B
Pull-Up
12, 12, 12, _
C
Overhead Press
4 x 12
D
Sit-up
3 x 30
Conditioning
E
Oseto Movements Upper
Osteo Movements (upper body) Arabesec + Load (lower body hip with kb) 3 x 3-5 each leg Neck Extension/flexion 3 x 10-15 superset Side Plank Bend 3 x 5-10 each side Internal rotation to external rotation from the floor 3 x 8-15 (2.5kg each hand) Kneeling Thoracic rotation with band 2-3 sets of 8-15 work on getting full rotation Prone traffic cop 2 x 8-15
Low Volume Heavy Week
A
Fat Grip Deadlift or Towel Bar End V Bar Deadlift - 5 sets x 3-5 reps Plate Pinch Deadlift 4 sets x 15-30 second hold Barbell Wrist Curl (palm up) Barbell Wrist Curl (palm down) 3 sets of superset 15-20 reps each Thumb up cable wrist rock 2 x 30 reps each arm Dead hang 3 x failure Each week add +2.5kg or 5-10s
A
HILLY TERRAIN RUN
4 x 2:00
A
Bent Knee Forward Fold
1 x 1:00
B
Active Cobraa
3 x 5 @ 0:05
C
Hamstring Extension (sl)
3 x 0:30
D
Worlds Greatest Stretch
2 x 1:00
E
Banded Spinal Rotation
1 x 1:00
F
Seated Good Mornings
3 x 6
G
Inner Thigh leg Lifts
3 x 3 @ 0:05
H
Banded Internal Rotation
3 x 3 @ 0:05
I
Big Twist
1 x 1:00
A
Step-Ups
12, 12, 12, _
B
Back Squat
12, 12, 12, _
C
Hex Bar Deadlift
8, 8, 8, _
D
Flutter Kick
3 x 40
E
Glute Bridge
6, 6, 6, _ @ 88.18, 176.37, 242.51, _ kg
Circuit
F
Osteo Movements (Lower Body) B-stance RDLS 3-4 x 6-8 reps DBS (15-25kg) Arabesec + Load (lower body hip with kb) 3 x 3-5 each leg Pengiun walk loaded 5kg each hand 2 x 10-15 seconds progressing to 60 seconds Calf raise iso 3 x 30kg 20-45 seconds single leg Jump off box stability single leg 3 x 4 each leg ( add load eventually )
A
Run
1000, 1000, 500, 500, 250, 250, 1000
A1
Push-Up
5, 4, 3, 2, 1, 0
A2
Plank
6 x 0:30
B1
Hanging Knee Raise
5 x 10
B2
LATERAL WALKING PUSH UPS
Circuit
C
3 Rounds Sit ups x 10 Lying Leg Raise x 10 Side Plank Raise x 10 Side Plank Raise x 10 Flutter Kicks x 20
A
Stretch
1 x 22:00
B
Pigeon Stretch
2 x 1:00
C
Stretch
1 x 15:00
Conditioning
A
Dynamic Warm Up
5 Minutes of low intensity aerobic activity (Jogging, Jump Rope, Rowing )with the aim to elevate your heart rate to 65% to 80% of maximum. 1) Knee squeeze x 10 seconds with 10 Glue Bridges using a foam roller or similar ( Think glute bridge with a foam roller between your legs, 10 bridges followed by 10 second squeeze as hard as possible at the top ) 2) Standing Full Body Twist x 12 3) Mountain Climber Stretch ( Feet to outside of body ) x 5 each side 4) Mountain Climber Stretch with a Thoracic Twist ( Think do the stretch then reach with one hand to the roof ) x 5 each side 5) Hip Flexor Wave x 6 each side 6) Squat to toe touch x 6 7) Cossack Squat x 5 each side 8) Band pull apart to dislocates ( Pull apart band, come back to middle and go from front side of body to rear ) x 8 Use your old friend Youtube for any further advice.
B
Bench Press
C
Deadlift
D
Pull-Up
@ 2:00
E
Run
F
Sit-up
@ 2:00
G
Swimming
1 x 300
Circuit
H
Smasher to finish the day 400m x 3 @4:30 Bear crawl x 100m Burpee Broad Jump x 100m 50 x BW Squats 50 x Push ups Plank for failure Overhead Pack hold for failure Flutter kicks for failure
Low Volume Heavy Week
A
Fat Grip Deadlift or Towel Bar End V Bar Deadlift (HOLD) - 4 sets x 20-40seconds Plate Pinch Deadlift (HOLD) 3 sets of 20-30seconds Behind the back wrist curl 3 sets of 12-15 reps DB Levering (side to side, db up) 3 sets of 8-10 reps Thumb up cable wrist rock 2 x 30 reps each arm Dead hang (underhand grip) 3 x failure Each week add +2.5kg or 5-10s
A
RUCK
1 x 10000 @ 55.12 kg
B
Cool Down
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.
Get Response Ready
