RCMP ERT Selection Prep Base Plan
Warfighter Health & Performance
Tactical, Law EnforcementThis program is for those who are ready to take the first step towards ERT selection. 8 weeks of specific and progressive training to set the foundation before the follow on program, RCMP ERT Selection Prep Advanced Plan, takes you the rest of the way.
Conditioning
A
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (go down and back - 20 yds) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
B
Push-Up
1 x MAX
C
1.5 Mile Run
D
Rockback Breathing
2 x 4
A
Why Stack?
B
Hooklying Breathing Level 1
2 x 4
Squat Warm Up
C
10 Reverse Lunges 10 Lateral Lunges 10 Single Leg RDLs 10 Push Up into Down Dog 10 Light Goblet Squats on a Ramp or Heels elevated on Plates
D1
Rebound Squat Jumps
2 x 5
D2
Skater Hop / Stick Landing
2 x 10
E
Squat Variation
10, 5, 2, 5, 5
F1
Half Kneeling Landmine Press
3 x 10
F2
Goblet Front Foot Elevated Split Squat
3 x 10
F3
Hamstring Bridge
3 x 0:30
G
Rockback Breathing
2 x 4
Conditioning
A
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (go down and back - 20 yds) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
B
A Skip
4 x 20
C
HR Zone 2 Run
1 x 4
D1
Cadence
D2
Heel Peek Technique
E
Rockback Breathing
2 x 4
Conditioning
A
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm High KNees Butt Kicks 2x30 yds Build Up Sprints
B
400 m Sprint
C
Pull-Up
1 x MAX
D
Bench Press
10, 5, MAX @ _ , _ , 135 lb
E
Sit-up
1 x MAX
F
1-Arm DB Row - Pronated to Supinated
2 x 20
G
Soft Tissue
1 x 0:05
Conditioning
A
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (go down and back - 20 yds) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
B
500m Swim
C
A Skip
4 x 20
D
Rockback Breathing
2 x 4
Conditioning
A
Dynamic Mobility
10 yards of each drill: Walking Knee to Elbow March Walking Lunge w/ Shoe Tap Walking Lateral Hip Shift (go down and back - 20 yds) SL Walking RDLs Low Bear Crawl Forward Retro Respiratory Inchworm
B
A Skip
4 x 20
C
LICT Push Up
D
LICT Sit Up
E
HR Zone 2 Ruck
1 x 4
F
Rockback Breathing
2 x 4
Coach Casey
18 years of experience coaching special operators and D1 athletes. I've spent 12 of those years honing the unique skill of prepping clients for Tier One selections. I look forward to sharing that knowledge with you. When I'm not coaching operators you'll find me hanging out with my yellow lab, Leto Atreides II and/or reading Red Rising.
