12 WK SNIPER
Warfighter Health & Performance
This program is ideal for those prepping for sniper school or long range competitions. 12 weeks of breathing drills, rucking, running, and lifting to optimize breathing mechanics, increase aerobic capacity, and improve your ability to keep HR low without neglecting strength, speed, and agility.
Breathing Mechanics can be optimized by mobilizing stiff areas of the rib cage from the inside out which will improve the diaphragm's ability to move and the lung's ability to fully expand. This will help you keep your heart rate lower and have you breathing easier when working at high heart rates.
We will use low intensity (HR Zone 2) conditioning to bring your resting HR down and increase the interval between beats and high intensity intervals to improve run times.
This program will also teach you positional breathing techniques to help you drive HR down faster between bouts of activity. These techniques can be used in competition to help you get on the gun faster.
A
Why Stack?
B1
Hooklying Breathing Level 1
2 x 3
B2
Rockback Breathing
2 x 3
B3
Bent Knee Side Plank Breathing
2 x 6
Prep
C
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (take a step after each side-to-side rep) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
D1
Low Pogo + High Pogo
3 x 20
D2
Switching Split Squat Jumps
3 x 10
E
Squat Variation
10, 8, 6, 6, 6, 6
F1
Weighted Pull Ups
_ , 6, 4, 3, 2, 1 @ 0, _ , _ , _ , _ , _ lb
F2
Hamstring Bridge
G
Push Up
Cooldown
H
Choose 1-2 drills from warm up and repeat for 2-3 sets
A1
Hooklying Breathing Level 1
2 x 3
A2
Rockback Breathing
2 x 3
A3
Bent Knee Side Plank Breathing
2 x 6
Prep
B
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (take a step after each side-to-side rep) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
C
Figure 4 High Knees
4 x 20
D1
3 Mile Timed Run
D2
Max Heart Rate
D3
Heart Rate Recovery
@ 1:00, 2:00
Cooldown
E
Once Heart Rate is below 100 bpm, choose 1-2 drills from warm up and repeat for 2-3 sets
A1
Hooklying Breathing Level 1
2 x 3
A2
Rockback Breathing
2 x 3
A3
Bent Knee Side Plank Breathing
2 x 6
Prep
B
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (take a step after each side-to-side rep) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
C1
Med Ball Slam
3 x 20
C2
Alternating Med Ball Rotational Throw
3 x 20 @ 10 lb
D
Bench Press Variation
10, 8, 6, 6, 6, 6
E1
Dead Stop Gorilla Row
5 x 20
E2
Standing 1 DB Press
5 x 20
F1
Tricep Pushdown
3 x 12
F2
DB Bicep Curls
3 x 12
G1
Side Plank
G2
Active Bear Plank
Cooldown
H
Choose 1-2 drills from warm up and repeat for 2-3 sets
A1
Hooklying Breathing Level 1
2 x 3
A2
Rockback Breathing
2 x 3
A3
Bent Knee Side Plank Breathing
2 x 6
Prep
B
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (take a step after each side-to-side rep) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
C
Figure 4 High Knees
4 x 20
D
HR Zone 2 Run
E
Cadence
Cooldown
F
Choose 1-2 drills from warm up and repeat for 2-3 sets
A1
Hooklying Breathing Level 1
2 x 3
A2
Rockback Breathing
2 x 3
A3
Bent Knee Side Plank Breathing
2 x 6
Prep
B
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (take a step after each side-to-side rep) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
C
5-10-5 Pro Agility
2 x 6
D
Sprint
1 x 10 @ 6
E
Deadlift Variation
10, 8, 6, 6, 6, 6
F1
Goblet Front Foot Elevated Split Squat
5 x 20
F2
Pull-Up
5 x MAX
G1
KB Dead Bug
3 x 20
G2
Hamstring Bridge
Cooldown
H
Choose 1-2 drills from warm up and repeat for 2-3 sets
A1
Hooklying Breathing Level 1
2 x 3
A2
Rockback Breathing
2 x 3
A3
Bent Knee Side Plank Breathing
2 x 6
Prep
B
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (take a step after each side-to-side rep) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
C
Figure 4 High Knees
4 x 20
D
HR Zone 2 Run
Cooldown
E
Choose 1-2 drills from warm up and repeat for 2-3 sets
Casey
Masters of Science / Certified Strength and Conditioning Specialist / 10 years of SOF Coaching Experience / 7 years NCAA Division 1 Coaching Experience / Proud Dog Parent
