Grey Man Solutions Phase Two

Train608

Combat Sports, Tactical / Military, First Responders, Law Enforcement, General Fitness
Coach
David McKercher

This program was designed to help me prepare for GoRuck Selection. This program runs 4 stages and is designed to help develop and build the complete athlete by focusing on different adaptable traits in a sequential order. Addressing absolute strength and the ability for the client to develop and express high levels of strength. This becomes important the further we go as it is the foundation for us to stack all subsequent programming on. This program is designed to develop and high level of strength and set participants of for phase two, which begins to slowly shift the focus from strength to power with a slight up-tick in aerobic work.

This program is designed for experienced clients and athletes. It is designed to be modified and can be repeated as often as you like.

$150
Get Grey Man Solutions Phase Two
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Strength
We deliver a dedicated strength program designed to drive adaptation and build resilience. This program can be run as a stand alone 8-week strength developing program or it can be used as part of our tiered system. Strength>Strength Power>Power Capacity/Specificity
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Resiliency
In addition to generating significant strength progress this program will also build on resiliency. Isometrics, eccentrics, plyometrics and volume specificity all come together to begin the process of building longstanding resiliency.
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Capacity
Strength, resiliency, and work capacity. This program sets the foundation for what is to come. Your ability to not only complete, but withstand and show up the next day is specifically tied to your capacity for work, or stress. We target this through specific block layouts and undulating intensities and volumes.
Features
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Access to coaches through the Message board
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily training that build upon itself from day to day and week to week.
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Access to all videos and video substitutions
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
All training days come with specific expectations and instructions. Make sure you are reading carefully and askin questions.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
The premier app in strength and conditioning. Track, log, and prepare as you access you program through the TrainHeroic calendar
Equipment
Required
Barbell // Dumbbell // Medicine Balls // Pull up bar // Sandbags // Plyo boxes
Recommended
Area for Sprints // Assault or Echo Bike // Bands of various sizes and resitance
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 1

A1

Contralateral Deadbug

2 x 0:45

A2

Empty bar strict press

2 x 10

A3

Sandbag front squat

2 x 10

A4

Assault Bike

2 x 20

B1

Back Squat

4 x 3

B2

Sprint

4 x 30

B3

Depth landing to vertical Jump Fast

4 x 3

C1

Bulgarian Split squat

4 x 3 @ MAX lb

C2

Split jump

4 x 3

D1

Physioball Leg Curl

3 x 10

D2

Dumbbell RDL

3 x 10

Tuesday
Week 1 Day 3

A1

Scapula Depressions

2 x 10

A2

Strict Pull-Up

2 x 10

A3

Supine scapula retraction

2 x 10

A4

Supine ring row

2 x 10

B1

Strict Press

4 x 3 @ MAX lb

B2

Depth Push up to explosive rebound

4 x 3

B3

Banded Tricep Extension

4 x 30

C1

Slight incline DB bench press

4 x 3 @ 0:06

C2

Parallel bar dips

4 x 10

C3

incline DB row

4 x 10 @ MAX lb

D1

Banded hammer curl

3 x 0:20

D2

seated concentration curl

3 x 10

Thursday
Week 1 Day 5

A1

Reverse shrugs

2 x 10

A2

Push-Up

2 x 10

A3

Slow twisting IT band kick

2 x 3

A4

DB RDL to shrug

2 x 10

B1

Back Squat

5 x 1

B2

Lateral Med Ball Throw

5 x 10

C1

Barbell RDL

4 x 3 @ 0:06

C2

Pele touches

4 x 0:20

D1

Pull-Up

4 x 10

D2

MRDHPU

4 x 2

E1

Single leg active foot hold

3 x 0:20

E2

DB Calf Raise

3 x 20

Friday
Week 1 Day 6

A1

Assault Bike

2 x 25

A2

Alternating single leg calf raise

2 x 10

A3

Spiderman crawl to vertical rotation

2 x 10

A4

Walking Knee hug

2 x 10

B1

Close Grip Bench Press

5 x 3

B2

explosive push up

5 x 4

B3

Banded hammer curl

5 x 20

C1

Neutral Grip Dumbbell bench press

4 x 4 @ 0:06

C2

Chest elevated Push up

4 x 20

C3

Single Arm Dumbbell Row (Standing)

4 x 10 @ MAX lb

Saturday
Week 1 Day 7

A1

Forward/Backward Banded walks

3 x 10

A2

Lateral Banded Walks

3 x 10

A3

Charlestons

3 x 10

A4

Athletic burpee to broad jump

3 x 10

B1

Single leg active foot squat W/Dumbbells

5 x 5

B2

DB Squat Jump

3, 3, 2, 2, 2

B3

Gallops

5 x 4

Coach
More from Train608
coach-avatar David McKercher

IYCA Certified High School Strength and Conditioning Specialist | Power Athlete Block One Coach FSM Certified | Crossfit L1 Certified | IYCA Certified Speed Coach Over fifteen years of experience I am passionate about helping individuals unlock their full potential through tailored training programs and a holistic approach to health.

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Unlock your Future

This will be simple, but it will not be easy, as with most things there is a relationship between what you put in and what you get out. Dive head first and see who you can be.

Get Grey Man Solutions Phase Two
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The Proof
verified-athlete-avatar Charles Campbell

Active Fire/Medic / part time rugby guy.

Verified Athlete

"Balancing performance between disciplines with different physical requirements is tough, but programming and coaching through Train608 is top tier and makes this part easy. Whether it's playing my role as local superhero, or pretending to be a professional athlete, This program has me covered."

Grey Man Solutions Phase Two
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