Recover, Re-build and Re-start.: Training by Zachary Phillips in TrainHeroic

ReadyUp Athletic Development

Tactical, Tactical / Military, General Fitness, Combat Sports
Coach
Zachary Phillips

2 week meso-cycle geared towards military athletes returning from Basic Training, AIT, Ranger school, TDY, long field training, Airborne school etc looking to stay fit while on leave or ramp back up into more serious training. This program was originally written for a Soldier on Christmas Exodus from Ranger school and the goal was to get him moving properly again, re-build a little strength and send him back to training feeling 100% and then some. 

There is no running in this program. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Trap bar // landmine // weights // dumbbells // kettlebells // pull-up bar. Normal gym stuff // nothing crazy. 
sample week banner image
phoneMockup
Sample Week
Week 1 of 2-week program
Sunday
RRR A2

Warmup

A

Warmup A

Complete the following: Sled drag attached with belt w/45lbs added. 1x down and back walking forwards 1x down and back walking backwards 1x down and back walking laterally, heel to heel. May need to take some weight off for this one. 2x followed by: Groiner stretch Lying t spine stretch Kneeling t spine stretch Lying lumbar stretch Back Pedal (10 yds) Carioca (10 yds each way) Side Shuffle (10 yds each way) Punter kicks (10 yds) Power skip (10 yds) Falling start sprint (10 yds) 3 point start sprint (10 yds) 4 point start sprint (10 yds) Back pedal-turn L-sprint Back pedal-turn R- sprint

B1

Forearm Plank

3 x 45

B2

Single Arm Farmer Walk

3 x 20

C

Barbell, Clean Grip Shrug

5 x 3

D1

Landmine Goblet Squat

3 x 8

D2

2 Kettlebell Z Press

3 x 10

E1

Pendlay Row

3 x 10

E2

2 Dumbbell Lateral Lunge

3 x 8

Homework

F

Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch

Monday
RRR B1

A

Warmup B

B1

Med ball, alternating reach, dead bug

3 x 10

B2

Kettlebell, Single Arm Waiters Walk

3 x 20

C1

Dumbbell Floor Press

3 x 8

C2

Skater Squat

3 x 8

D1

Kettlebell, Single Arm Swing

3 x 8

D2

Chin-Up

6, 6, MAX

E1

Lying Hamstring Walkout

3 x 5

E2

Bench Neck Bridge

3 x 1 @ 0:20

Homework

F

Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch

Wednesday
RRR C1

Conditioning

A

Warmup A

Complete the following: Sled drag attached with belt w/45lbs added. 1x down and back walking forwards 1x down and back walking backwards 1x down and back walking laterally, heel to heel. May need to take some weight off for this one. 2x followed by: Groiner stretch Lying t spine stretch Kneeling t spine stretch Lying lumbar stretch Back Pedal (10 yds) Carioca (10 yds each way) Side Shuffle (10 yds each way) Punter kicks (10 yds) Power skip (10 yds) Falling start sprint (10 yds) 3 point start sprint (10 yds) 4 point start sprint (10 yds) Back pedal-turn L-sprint Back pedal-turn R- sprint

B1

Hanging Leg Raise

3 x 5

B2

Plate squat, front raise, and twist

3 x 5

C1

Trap Bar Deadlift

3 x 8

C2

2 Kettlebell, Tall Kneeling Press

3 x 8

D1

Goblet Step-Up

3 x 8

D2

Pull-Up

6, 6, MAX

E1

Face Pull

3 x 12

E2

Close Grip Push-Up

Homework

F

Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch

Thursday
RRR D1

A

Warmup B

B1

TRX Plank

3 x 45

B2

Band, Tall Kneeling Anti Rotation Press

3 x 8

C1

Landmine, Standing, Single-Arm Press

3 x 5

C2

2 Dumbbell, Suitcase, Split Squat

3 x 8

D1

2 Dumbbell Bench Press

3 x 10

D2

Goblet Lateral Step-Up

3 x 5

E1

Neck Harness Extension

3 x 10

E2

Dead Hang

3 x MAX

Homework

F

Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch

Recover, Re-build and Re-start.