Human Action Strength Cycle 1
Human Action SC
Combat Sports, Functional Fitness, Functional Training, Custom Programming, General Fitness, First Responders, Law Enforcement, Hunting, Boxing, Jiu Jitsu, Martial Arts, Multi-sport, Obstacle Course Racing, Personal Training, Tactical / Military, Tactical, Strength & ConditioningWelcome to Human Action. This program is aimed at combat sport athletes looking to supplement their martial arts training, as well as hobbyists looking to get more out of their training sessions. We will engage the mind and body in a multitude of modalities, with focus on unilateral strength, proprioception, and application of power. This program is unique to this space due to the non-traditional recovery, or, Human Action built in to each session that will allow you to connect on a deeper level with your body and mind, as well as the earth and your community. We are building warriors in body and spirit. Physical culture, community, and grit.
Prep
A
Fixed Daily Warm Up 1
8 Inchworm+push up 8 Squat+pry 5L/5R Forward+reverse lunge 8 Overhead press 5L/5R Windmill (empty handed or a light weight) 8 Burpee
Variable Daily Warm Up
B
3x8 Bodyweight Jump squat Accumulate :90sec Handstand hold
C
Back Squat
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
D
Strict Press
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
Power work
E
13 minute clock, perform reps in quick succession, completing both exercises before taking :30sec rest. Repeat for the duration of the timer. Weighted squat jump x8 Kettlebell coiled split jerk x5L/5R
F
Dead Hang
5 x 1 @ 0:30
Human Action
G
Walk for 20min, outside, away from technology and responsibility. Have a friend or family member join you and have a human interaction free of distraction, if you’re able. Dress for the weather. *Though this doesn’t necessarily need to be completed directly after training, this is not an elective. It is essential to your progress in this program. Perform this action when it best suits your schedule, TODAY.
Prep
A
Fixed Daily Warm Up 1
8 Inchworm+push up 8 Squat+pry 5L/5R Forward+reverse lunge 8 Overhead press 5L/5R Windmill (empty handed or a light weight) 8 Burpee
Variable Daily Warm Up
B
Good Morning 3x8 2H Kettlebell swing 3x8 Bodyweight row 3x8
C
Deadlift
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
D
Bent Over Row
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
Power work
E
13 minute clock, perform reps in quick succession, completing both exercises before taking :30sec rest. Repeat for the duration of the timer. 2H Kettlebell swing x8 Kettlebell gorilla row x5L/5R
F
Kettlebell plank pass-under
5 x 8
Human Action
G
Go outside, look for inspiration in nature, and write a poem. You can use your favorite poem structure if you’d like, but no specific structure is necessary. Something brief and meaningful, or something long and thoughtful. Now find someone to read it to. A stranger or the love of your life, or anyone in between. And, for gods sake, use a pen and paper. Let’s eliminate screen time in any way that we can.
Prep
A
Fixed Daily Warm Up 1
8 Inchworm+push up 8 Squat+pry 5L/5R Forward+reverse lunge 8 Overhead press 5L/5R Windmill (empty handed or a light weight) 8 Burpee
Variable daily warm up
B
Alternating jumping lunge 3x8L/8R Push up 3x8
C
Bulgarian Split Squat
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
D
Bench Press
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
Power work
E
13 minute clock, perform exercises in quick succession, performing all reps/exercises before :30sec rest. Repeat for duration of timer. Weighted alternating jump lunge 5L/5R Push ups (scaled up or down as needed) 8
F
Farmers carry
5 x 0:30
Human Action
G
Take a trip out and find a few people to make eye contact with. Smile at them and show your warmth. Maybe you’ll give someone a bit of kindness that they truly need at that moment.
Prep
A
Fixed Daily Warm Up 1
8 Inchworm+push up 8 Squat+pry 5L/5R Forward+reverse lunge 8 Overhead press 5L/5R Windmill (empty handed or a light weight) 8 Burpee
Variable daily warm up
B
Good morning 3x8 Toe touches (Supine, alternating) 3x8L/8R Hip pull/water bird 3x8
C
Single Leg RDL
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
D
Pull-Up
8, 5, 3, 2, 1, 1 @ 50, 60, 70, 80, 80, 80 %
Power work
E
13 minute clock, perform exercises in quick succession, performing all reps/exercises before :30sec rest. Repeat for duration of timer. Slamball (medium wt, between 12 and 30 lbs) x8 Landmine split clean x5L/5R
F
Sloth sit-ups
1 x 5:00
Human Action
G
Prepare a meal for someone you love. Don’t make this harder than it is. There is something out there that you can cook/make/prepare for another human. Even the shittiest cooks can make a peanut butter sandwich. It doesn’t have to be a big deal. Show some love when you present it to them and let them know you care about them.
Prep
A
Fixed Daily Warm Up 1
8 Inchworm+push up 8 Squat+pry 5L/5R Forward+reverse lunge 8 Overhead press 5L/5R Windmill (empty handed or a light weight) 8 Burpee
Circuit
B
Cat/cow 5x8 90/90 5x8L/8R Walking pigeon+spiderman lunge 5x8L/8R KB windmill 5x8L/8R
Circuit
C
13 minute clock, perform exercises in quick succession, performing all reps/exercises before :30sec rest. Repeat for duration of timer. 8 Hindu push ups 13 Hindu squats 21 kettlebell swings
Human Action
D
Find some time in the remaining days of the week to focus your attention on touching your significant other. Put your hands on them. Massage them. Hug them and cuddle them. Be sure to put your skin on theirs and create some level of intimacy that may not have been a daily priority for you in the past. Humans need to be touched. It will make you both better.
Ryan Keyes
Ryan has more than a decade of experience lifting weights and helping others move away from unhealthy living and into a place where they are nourishing their bodies and minds. Ryan has trained with world-class athletes and is currently the head strength coach for Ambush Strength and Power, a division of Ambush Muay Thai in Austin, Texas.