Return to Training
Warfighter Health & Performance
Tactical / Military12 weeks of gradually increasing volume, intensity, and technicality for those looking to get back into training after a lay off or those struggling to train consistently due to pain and injury.
Early in my tactical strength and conditioning career I noticed a theme: operator gets injured while lifting, takes a break from training and does physical therapy only, then returns to his old way of training only to re-aggravate the same injury. A high volume of poor movement quality and poor exercise selection is responsible for a lot of cyclical flare ups. Most of us never started from the ground up and missed out on some important movement pattern development, so we are squatting, pressing, and deadlifting in a way that shifts the force into our backs and hips. Rebuild your patterns from the ground up and increase resiliency with this 12 week program, meant to launch you into progressively more intense and varied training by teaching you how to properly brace and control your center of mass (Hint: it's not taking a giant breath then crunching your abs), use your obliques and hamstrings more, and train with less repetitive stress on the joints.
A
Why Stack?
B
Decline Rockback Breathing
2 x 4
C
Hooklying Breathing w/ ER Reach
2 x 4
D1
KB Dead Bug
3 x 20
D2
Hamstring Bridge
3 x 0:30
Full Body Warm Up
E
15 yds: 1. Walking Lunge with Shoe Tap 2. Backwards Inchworm 3. Walking Single Leg RDL 4. Backwards Low Bear Crawl 5. Walking Lateral Lunges (Switch direction you are facing halfway through)
F1
Ramp Goblet Squat
3 x 10
F2
Hollow Hold Pull Up w/ Box
3 x MAX
G1
Bear Push Up
3 x MAX
G2
Camporini Deadlift
3 x 10
A
Quadruped Left ZOA
2 x 4
B
Hooklying Breathing w/ Left Hip Shift
2 x 4
C1
Bicycle Sit-Ups
3 x 20
C2
Hamstring Bridge
2 x 0:30
Conditioning Options
D
Any Modality (Run*, Row, Echo Bike, Ski Erg, etc) *If returning to running, increase incline while walking until you feel abs engage. Run on this incline and gradually reduce incline over time if pain free ________________________________________________________________________________________________________________________ LOW INTENSITY OPTION 30-60 mins in HR Zone 2 (120-145 BPM) Nasal Breathing only. ________________________________________________________________________________________________________________________ HIGH INTENSITY OPTION 3-5 mins easy pace warm up, ending with 3 x :10 sprints then 10-14* Rounds of :30 Hard but not Sprinting/ :60 Easy *Choose a pace that allows you to to hit approximately the same calories/distance each rep. Workout is over if large drop off in calories/ distance. If you can hit 14 rounds, increase speed next week -If legs get smoked early, start slow and gradually increase pace throughout interval. -Rest in quadruped to improve breathing mechanics and get HR down faster
E
Hooklying Breathing Level 1
2 x 4
OPTION #1
A
Select High Intensity Conditioning options on Tuesday and Thursday and use today to perform 60 mins of low impact activity in HR Zone 2 (stay below 180 - your age), nasal breathing only. If easing back into running, do so in small increments, adding 5 mins per week. Cross Train the remainder of the 60 mins.
OPTION #2
B
Set a timer for 20-30 mins. Body weight or light weight. 10-20 reps of each exercise. Start with 20 reps and drop reps if needed to keep sets unbroken. Push Ups (can do with hands on a bench to get more reps) Squats Ring Rows/ TRX Rows/ Inverted Rows Any Lunge or Step Up Variation* (In place, Backwards, Walking, Lateral Step Up, Forward Facing Step Ups) *Sub for Band or DB/KB RDL or Single Leg RDLS (10 each leg)
A
Decline Rockback Breathing
2 x 4
B
Hooklying Breathing w/ ER Reach
2 x 4
C1
Bent Knee Side Plank
3 x 1:00
C2
Hamstring Bridge
3 x 0:30
Full Body Warm Up
D
15 yds: 1. Walking Lunge with Shoe Tap 2. Backwards Inchworm 3. Walking Single Leg RDL 4. Backwards Low Bear Crawl 5. Walking Lateral Lunges (Switch direction you are facing halfway through)
E1
KB Deadlift
3 x 10
E2
Supinated Ring Rows
3 x MAX
F1
Alternating DB Floor Press
3 x 20
F2
Goblet Front Foot Elevated Split Squat
3 x 20
A
Quadruped Left ZOA
2 x 4
B
Hooklying Breathing w/ Left Hip Shift
2 x 4
C1
Bicycle Sit-Ups
3 x 20
C2
Hamstring Bridge
2 x 0:30
Conditioning Options
D
Any Modality (Run*, Row, Echo Bike, Ski Erg, etc) *If returning to running, increase incline while walking until you feel abs engage. Run on this incline and gradually reduce incline over time if pain free ________________________________________________________________________________________________________________________ LOW INTENSITY OPTION 30-60 mins in HR Zone 2 (120-145 BPM) Nasal Breathing only. ________________________________________________________________________________________________________________________ HIGH INTENSITY OPTION 3-5 mins easy pace warm up, ending with 3x:10 sprints NASAL BREATHING ONLY THIS ENTIRE WORKOUT. This will cap your "hard" intensity. :60 Hard / :30 easy for 10-20 Rounds. Add 1-2 rounds each week this block. -Choose pace that allows you to to hit approximately same calories/distance each rep. Workout is over if large drop off in calories/ distance. -If legs get smoked early, start slow and gradually increase pace throughout each interval. -Rest in quadruped to improve breathing mechanics and get HR down faster
E
Hooklying Breathing Level 1
2 x 4
Casey Glass
10 years of SOF Coaching Experience / 7 years NCAA Division 1 Coaching Experience / Certified Strength & Conditioning Specialist / Masters of Science
