Marsh Coaching
Tactical / Military, First RespondersFeatures
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Run Prep
5-10 minutes static stretching focusing on your legs and lower back. 5 rounds- 10-20 total Knee Hugs 20-40 total Butt Kicks, feel free to do these in place 3 rounds- 20-30 total High Knees, feel free to do these in place 5-10 Vertical Jumps
B
Max Effort Broad Jump
3 x 3
C
Run
3 x 200
D
American KB Swing
3 x 5
Conditioning
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
B
Hand Release Push-Up
3 x 0:30
C
Inverted Row
3 x 10
D
DB Push Press
3 x 8
E
Side Plank
4 x 0:30
F
Run
1 x 15:00
Prep
A
Lower Body Prep
3 rounds: 30-60 seconds EA Side Banded Anterior Activation 30-60 seconds Each Side Banded Posterior Activation 5 rounds: 5-10 Band Good Mornings 5-10 Banded Squats (Over head or back squat is fine)
B
Deadlift
10, 8, 5, 5, 5
C
Goblet Squat
3 x 12
D
Plank
4 x 0:30
E
Cardio
1 x 20:00
Conditioning
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
B
Standing DB Press
3 x 8
C
1-Arm DB Row
3 x 20
D
Hand Release Push-Up
2 x 1:00
E
DB Farmer's Walk
3 x 0:45
F
DB Windmill
2 x 8
G
Plank
3 x 0:30
