11 Week Out Selection
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)
A
Stretch
1 x 22:00
B
Pigeon Stretch
2 x 1:00
C
Stretch
1 x 15:00
A1
Sled Push
4 x 10
A2
Backward Sled Drag / BACKWARD WALK TREADDY
4 x 10
B
BIG TOE STRETCH
0:30, 0:30, 0:15
C
Calf Stretch Single Leg
1 x 1:30
D
ATG Split Squat
3 x 6
E
Tibialis Raise
3 x 15
F
Seated Good Morning
3 x 12
G
Poliquin Stepup
2 x 15
H
Incline Bench Pigeon Stretch
2 x 0:30
I
DB External Rotation
2 x 12
J
Powell raise
2 x 10
A
Back Squat
6, 6, 6, _ @ 70 %
B
Bench Press
6, 6, 6, _ @ 70 %
C
Pull-Up
6, 6, 6, _ @ 70 %
D
Overhead Press
6, 6, 6, _ @ 70 %
A
HILL SPRINT
Circuit
A
Farmers Walk 25kg each hand x 20 Metres KB Swing 24kg x 10 reps Hanging Toes to Bar x 10 reps Bicep Curl to Press x 10 reps ( 70% of 1RM ) 15 ROUNDS 60 second rest between round
A
Swimming
B
Swimming
C
Swimming
A
Run
5 x 1200
Round 1
A
30 seconds on 30 seconds off for 6 rounds Jabs Hooks Jabs and Cross
Round 2
B
3 x rounds Hooks light for 30 seconds Plank for 30 seconds Hooks heavy for 30 seconds One minute of active recovery in boxer bounce
Round 3
C
Endurance rounds x 5 1 minute all out on the bag 30 second active recovery
Pre Bed Fun
A
100 x push ups 100 x air squats 100 x sit ups or plank for max time
Circuit
A
500M ROW ( AIM FOR SUB 2:10 EVERY ROW ) 40M WALKING LUNGES ( 10KG/20KG DBS ) 500M ROW 40M SLED PULL OR SIMILAR EX ( GO HEAVY ) 500M ROW 40M BURPEE BROAD JUMPS 500M ROW 40 X MAN MAKERS ( 5KG/10KG X 2 DBS ) 500M ROW 40 X SIT UPS WITH PLATE ( 5KG/10KG ) 500M ROW COOL DOWN
A
Stretch
1 x 22:00
B
Pigeon Stretch
2 x 1:00
C
Stretch
1 x 15:00
Pre Bed Fun
A
100 x push ups 100 x air squats 100 x sit ups or plank for max time
A
RUCK
1 x 10 @ 44.09 kg
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 11 Week Out Selection
