Pure Performance
First Responders, Functional Fitness, Functional Training, Law Enforcement, General Fitness, Strength & Conditioning, Plyometrics, Tactical, Tactical / MilitaryFor those who have completed the Hybrid Athlete level one programme, this is the next step towards becoming more explosive, strong, fit and capable. It is highly recommended that you complete level one first, or already have a good level of strength and fitness, and already train consistently 4-6 times per week for this programme.
If you are looking to get stronger, fitter and in incredible shape for your career or just everyday life, then this is the programme for you. with 3 gym based Strength & power sessions and 2-3 running or conditioning sessions per week (flexible to you), you will transform your fitness and be ready to push on confidently to the next level.
This is also perfect for those in careers that require high levels of functional fitness, such as first responders.
Written by elite level strength & conditioning coach to the current 1500m world champion, Andy Kay. Andy is also a serving Firefighter and former head of training for British Military fitness, with years of experience in taking beginners and turning them into high level performers.
Features6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Hybrid warm up
Carry out 5 minutes of self myofacial release using foam roller or other kit such as tennis or lacrosse ball, focusing on areas of tightness or issues for you (if you have none then targeting your upper back, shoulders and glutes is a good place to start) then the following mobility circuit: 30-60's of each exercise: *Deep squat *Walk out to overhead stretch and stand *Spiderman with thoracic rotation (each side) *Cat-camel *Thoracic extension on foam roller (move in and out of extension slowly while breathing out on extension, raise arms overhead to increase stretch) *Inchworm press ups then 3-5 Countermovement jumps
B1
Repeated countermovement jump
3 x 6
B2
Pogo hops
3 x 12
C
Trap Bar Deadlift
4 x 6
D1
Lateral landmine RDL
3 x 12
D2
Med Ball Vertical Throw
3 x 6
E1
DB Front Rack Walking Lunge
3 x 20
E2
Calf raise w/ ball squeeze between ankles
3 x 20
F1
Bird Dog
3 x 1:00
F2
DB side hold on 45 degree back extension
3 x 0:45
F3
Reverse Crunch
3 x 12
Conditioning
A
Warm up circuit
Foam roll/ soft tissue 5 mins Then: Walking overhead lunge x10 Spiderman W/ rotation x10 Sumo squat x10 Cat-Camel x10 Side lunge x10 Walking knee hugs x10 Hurdle walk overs x10 Single leg bridge x15 Counter-movement jump x3
B
Run
5:00, 5:00, 25:00, 5:00 @ 2, 4, 5, 2
C1
Kneeling Hip Flexor/Quad Stretch
1 x 1:00
C2
Quad Stretch
1 x 1:00
C3
Calf Stretch
1 x 1:00
C4
Pigeon Stretch
1 x 1:00
Conditioning
A
Hybrid warm up
Carry out 5 minutes of self myofacial release using foam roller or other kit such as tennis or lacrosse ball, focusing on areas of tightness or issues for you (if you have none then targeting your upper back, shoulders and glutes is a good place to start) then the following mobility circuit: 30-60's of each exercise: *Deep squat *Walk out to overhead stretch and stand *Spiderman with thoracic rotation (each side) *Cat-camel *Thoracic extension on foam roller (move in and out of extension slowly while breathing out on extension, raise arms overhead to increase stretch) *Inchworm press ups then 3-5 Countermovement jumps
B
Push Press
3 x 6
C1
DB Bench Press
3 x 8
C2
Chest-Supported DB Row
3 x 10
D1
Weighted Chin Ups
3 x 6
D2
Press up
3 x 20
D3
Band Face Pull
3 x 12
E1
Zottman Curls
3 x 12
E2
Bench Dips
3 x 15
Conditioning
A
Hybrid warm up
Carry out 5 minutes of self myofacial release using foam roller or other kit such as tennis or lacrosse ball, focusing on areas of tightness or issues for you (if you have none then targeting your upper back, shoulders and glutes is a good place to start) then the following mobility circuit: 30-60's of each exercise: *Deep squat *Walk out to overhead stretch and stand *Spiderman with thoracic rotation (each side) *Cat-camel *Thoracic extension on foam roller (move in and out of extension slowly while breathing out on extension, raise arms overhead to increase stretch) *Inchworm press ups then 3-5 Countermovement jumps
B1
Barbell countermovement jump
4 x 5 @ 88.18 kg
B2
Pogo hops
4 x 12
C
Front Squat
3 x 6
D1
KB swings
3 x 10
D2
Standing medball side throw
3 x 8
D3
Situp Medball Throw
3 x 12
Conditioning
A
Warm up circuit
Foam roll/ soft tissue 5 mins Then: Walking overhead lunge x10 Spiderman W/ rotation x10 Sumo squat x10 Cat-Camel x10 Side lunge x10 Walking knee hugs x10 Hurdle walk overs x10 Single leg bridge x15 Counter-movement jump x3
B
Run
5:00, 0:10, 0:30, 0:10, 0:30, 0:10, 0:30, 0:10, 0:30, 0:10 @ 5
C1
Kneeling Hip Flexor/Quad Stretch
1 x 1:00
C2
Quad Stretch
1 x 1:00
C3
Calf Stretch
1 x 1:00
C4
Pigeon Stretch
1 x 1:00
Conditioning
A
Warm up circuit
Foam roll/ soft tissue 5 mins Then: Walking overhead lunge x10 Spiderman W/ rotation x10 Sumo squat x10 Cat-Camel x10 Side lunge x10 Walking knee hugs x10 Hurdle walk overs x10 Single leg bridge x15 Counter-movement jump x3
B
Run
5:00, 5:00, 30:00, 5:00 @ 2, 4, 5, 2
C1
Kneeling Hip Flexor/Quad Stretch
1 x 1:00
C2
Quad Stretch
1 x 1:00
C3
Calf Stretch
1 x 1:00
C4
Pigeon Stretch
1 x 1:00
