Grey Man Solutions Phase Two
Train608
Tactical / Military, First Responders, Law Enforcement, General FitnessThis 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.
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
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
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
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
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
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.
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
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."
