Warfighter Health & Performance
Tactical, Tactical / Military, Law Enforcement1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
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 Butt Kicks High Knees 2x30 yd build ups
B
1.5 Mile Run
C
Push-Up
1 x MAX
D
Sit-up
1 x MAX
E
Pull-Up
1 x MAX
F
Bench Press
1 x MAX @ 135 lb
G
Hooklying Breathing Level 2
1 x 4
A1
9090 Breathing
2 x 4
A2
Bear Mountain Climber
2 x 0:30
Squat Warm Up
B
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
C1
Standing Broad Jump
2 x 6
C2
Diagonal Skater Hop
2 x 6
D
Squat Variation
10, 5, 3, 3, 3, MAX
E1
Landmine Press
4 x 10
E2
DB Step Up
3 x 10
E3
Long Lever Hamstring Bridge Hold
3 x 0:30
F
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
Push Up Density
D
Sit Up Density
E
HR Zone 2 Run
1 x 6
F1
Cadence
F2
Heel Peek Technique
G
Hooklying Breathing Level 2
2 x 4
A
9090 Breathing
2 x 4
B1
KB Dead Bug
2 x 20
B2
Side Plank Hip Drops
2 x 20
Prep
C
Conditioning Warm Up
Jog 800m 10 Sprinter Lunge w/ March 10 Lateral Lunges 10 Alternating Crossover Lunges 10 Alternating Down Dog Toe Touches
D
A Skip
4 x 20
E
400 m Sprint
Conditioning
F
Threshold Pace 5 mins
1 mile warm up jog 4 x 5 mins at Threshold Pace w/ 1 min rest 1 mile cooldown ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Hit Lap before and after each rest period to collect your Threshold data. Record avg mile pace for the 5 min bouts. Can sub echo bike if you need to get off your feet
G
Rockback Breathing
2 x 4
A1
9090 Breathing
2 x 4
A2
1/2K Cable Lift
2 x 20
A3
Band 4 Way Neck
2 x 0:40
Conditioning
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 Butt Kicks High Knees Shuffle Left Shuffle RIght
C
5 Cone Zigzag Drill
1 x 8
D1
Plyo Push-Up
3 x 6
D2
Alternating Med Ball Rotational Throw
3 x 20 @ 10 lb
E1
Weighted Pull Ups
6 x 3 @ 0, _ , _ , _ , _ , _ lb
E2
Bench Press
10, 5, 3, 3, 3, MAX
F1
KB Deadlift
5 x 10
F2
Alternating Chest Supported Rows
5 x 12
G
Side Lying Breathing
2 x 4
A
Drown Proofing Warm Up
1 x 25
B
500m Swim
1 x 500
Conditioning
C
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
D
Push Up Density
E
Sit Up Density
F
Rockback Breathing
2 x 4
Casey
10 years Special Operations Human Performance coaching experience. 7 years coaching Div. 1 athletics. Masters in Health and Fitness. CSCS, SCCC, USAW1.
