Response Ready 10 Week Program

Response Fitness Australia

Law Enforcement, Tactical, Tactical / Military, Functional Fitness, Strength & Conditioning
Coach
Response Fitness

The 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)

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Chase The Strongest YOU
Utilising the Conjugate Method along with body proofing tools developed by Knees Over Toes 'Ben Patrick' you will experience PRs like never before while also feeling like you are 10 years younger.
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Rekindle The Love For Training
Pure strength training and conditioning is boring. With Response Ready we chase that perfect blend of the two. We aim to have you more motivated to train than you've been in years - no questions asked.
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Conditioning: Done Right
The amount of programs seen over the years where conditioning is butchered, is just a normal aspect of fitness. When done properly it can maximise strength gains. Response Ready utilises an assortment of WOD's to keep it interesting and keep you in the hurt locker. Chase that always Ready feeling.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through an app.
Equipment
Required
Barbell // Dumbbells + Kettlebells // Cardio Equipment // Squat Rack // Deadlift Area
Recommended
Conventional Gym or Crossfit Gym // Cable Machine // Pulling Sled // GHD
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Sample Week
Week 1 of 10-week program
Sunday
Full Body Testing

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

Rowing

1 x 2000

C

Bench Press

1 x 1

D

Deadlift

1 x 1

E

Push-Up

@ 2:00

F

Medicine Ball Ground to Shoulder

G

Pull-Up

@ 2:00

H

KB Snatch

I

Tabata Air Squats

J

Sit-up

@ 2:00

K

Burpee

L

Run

1 x 1600

Monday
Accessory Training Final

A

Neck Extension

20, 15, 15

B

Neck Flexion

20, 15, 15

C

Lying Incline Bench Shrug

3 x 12

D

Wrist Roller

3 x 4

E

Alternating DB Hammer Curl

3 x 10

F

Sit-up

3 x 25

Monday
Light Run

A

Run

1 x 30:00

Tuesday
Max Effort Squat/DL

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

Box Squat

12, 10, 8, 6, 3

C

Straight Leg Deadlift

4 x 8

D

Sit-up

4 x 15

Wednesday
Max Effort Bench

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

Close Grip Bench Press

12, 10, 8, 6, 3

C

T-Bar Row

4 x 8

D

Lying DB Triceps Extension

4 x 12

Wednesday
Future Proofing The Body

A1

Sled Push

4 x 5

A2

Backward Sled Drag

4 x 5

B

Calf Stretch Single Leg

2 x 1:00

C

Tibialis Raise

3 x 15

D

Poliquin Stepup

2 x 20

E

ATG Split Squat

2 x 25

F

Back Extension

2 x 20

G

Incline Bench Pigeon Stretch

2 x 0:30

Thursday
Speed Squat

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

Box Squat

8 x 2 @ 45 %

C

Deadlift

6 x 1 @ 65 %

D

Straight Leg Deadlift

4 x 8

E

Sit-up

4 x 15

Saturday
Speed Bench

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

9 x 3 @ 45 %

C

Bent Over DB Row

4 x 8

D

Lying DB Triceps Extension

4 x 12

Coach
coach-avatar 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.

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Become better, Become Response Ready

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 10 Week Program
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FAQs
Who is this program designed for?
This is an Intermediate Program designed for athletes with a good base. The athlete looking for the next challenge and to advance their training.
How long are the workouts?
Each session is designed to be completed in about 60 minutes. ( unless stated otherwise on some of the brutal days)
Are there demo videos on each exercise?
Yes! Each exercise is provided a relevant Youtube video for perfect form and execution.
How much does the program cost?
Once off $25 payment for a full years access. You can use the program multiple times throughout that time.
Response Ready 10 Week Program