This program does not concentrate on "Number of Miles ran each week" - this program holistically approaches the sport of endurance events with a measured application of Strength:Speed:Endurance work - Therefore we're not creating a one dimensional athlete, but a rounded athlete repeatedly capable of displaying great strength and great endurance.
This program has a balanced mix of Strength/Hypertrophy work to accompany the athletes endurance program.
The program doesn't create a skin and bone athlete which is typical of the endurance world, but an athletic, lean and well rounded athlete.
FeaturesA1
Back Squat
5 x 20
A2
Bench Press
5 x 20
A3
Pull-Up
5 x 15
A4
Deadlift
5 x 20
A
Sprint
8 x 1000
A1
Seated Chest Press
16, 12, 10, 8, 6, 4
A2
Pull-Up
12, 10, 8, 5, 4, 2
B1
Dip
20, 10, 8, 6
B2
Seated Cable Row
12, 10, 8, 6
C1
Shoulder Press Machine
12, 8, 8
C2
DB Lateral Raise
3 x 12
D1
Chest fly - machine
12, 10, 8
D2
Barbell Bicep Curl
12, 10, 8
D3
Push-Up
3 x 20
E
Single Arm Farmer Walk
1 x 20
Conditioning
F
6 Pack Promise
Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub ----------------------------------------------------- ***Alternatively*** Download the 'Six Pack Promise App' by AthleanX, it is excellent for 5-6min ab finishers
A
Run
1 x 10000
A1
Pull-Up
@ 10
A2
Bench Press
@ 16, 12, 10, 8, 6
B1
Seated Cable Row
@ 16, 12, 10, 8
B2
Dip
@ 16, 12, 10, 8
C1
1-Arm DB Row
@ 16, 12, 10, 8
C2
Chest fly - machine
@ 16, 12, 10, 8
D1
Push-Up
@ 12
D2
Barbell Upright Row
@ 12
D3
Strict Press
@ 12
E1
reverse curls
@ 16, 12, 10
E2
Barbell Bicep Curl
@ 16, 12, 10
F
Single Arm Farmer Walk
1 x 0:20
Conditioning
G
6 Pack Promise
Ab finisher with timer in link below; http://app.exercisetimer.net/LKayqBtkZub ----------------------------------------------------- ***Alternatively*** Download the 'Six Pack Promise App' by AthleanX, it is excellent for 5-6min ab finishers
A
Run
1 x 12000
Experienced in maintaining high levels of overall fitness in demanding, low predictability conditions. Over 13 years of military experience, including years in Special Ops. Define the ability to be called into action and to outperform when required.
The chance for change, failing to plan is planning to fail - don't go all in on a whim to something like an ultra. The 5 P's are all that need be said for the Ultra League - Prior Preparation Prevents Piss Poor Performance. See you out there.
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