Strength & Stride
ElevateOne Training
Tactical, Tactical / Military, First RespondersAre you looking to build that chassis and "soup up" your motor?! S&S is a conjugate style program with a secondary focus on GPP and Cardiac Output. This is a great program for firefighters, first responders and anyone looking to become a machine!
A
Cardio
1 x 5:00
B
Box Jump
3 x 4
C
Box Squat
5, 3, 3 @ 9
D
Banded Good Morning
4 x 8 @ 8
E
Cossack Squat
3 x 10
F
Banded Seated Hamstring Curl
4 x 10 @ 8
G
Calf Raise
4 x 20
Prep
A
Warm Up
5 Min on cardio modality of choice. THEN 3 Rounds 10ea BW Lunge 10ea Hamstring Scoop 10ea Lunge w/ Rotation THEN 3 Rounds 10 Band Face Pull 10 Band Pull-A-Part 10 LIGHT DB Lateral Raise
Circuit
B
5 Rounds 60s of work at each movement, 60s rest b/w rounds. Airbike Kettlebell Swing Row Box Step Ups *Choose a KB you can maintain consistency on. *If no access to bike or rower, sub jump rope, treadmill, or burpee.
Prep
A
Warm Up
5 Min on cardio modality of choice. THEN 3 Rounds 10ea BW Lunge 10ea Hamstring Scoop 10ea Lunge w/ Rotation THEN 3 Rounds 10 Band Face Pull 10 Band Pull-A-Part 10 LIGHT DB Lateral Raise THEN 3x5 Medball Chest Pass (reset after each rep and be explosive)(Use band attached to a rack for sub)
B
Floor Press
5, 3, 3
C
Seated DB Press
10, 8, 8 @ 8
D
Pull-Up
3 x MAX
E
Bent Over Row
4 x 10
F
Push-Up
3 x 10
A
Run
B
Rowing
C
Ruck
D
Assault Bike
E
Alternating DB Hammer Curl
3 x 10 @ 8
F
Barbell Bicep Curl
3 x 10 @ 8
G
Tricep Pushdown
3 x 10 @ 8
H
Rolling Tricep extensions
3 x 10 @ 8
Prep
A
Warm Up
5 Min on cardio modality of choice. THEN 3 Rounds 10ea BW Lunge 10ea Hamstring Scoop 10ea Lunge w/ Rotation THEN 3 Rounds 10 Band Face Pull 10 Band Pull-A-Part 10 LIGHT DB Lateral Raise THEN 3x5 Empty Trap Bar Jumps (control the bar and be powerful!)
B
Box Jump
4 x 5
C
Box Squat
8 x 2 @ 6
D
Romanian Deadlift
4 x 8 @ 6
E
Bulgarian Split Squat
3 x 10 @ 6
Prep
A
Warm Up
5 Min on cardio modality of choice. THEN 3 Rounds 10ea BW Lunge 10ea Hamstring Scoop 10ea Lunge w/ Rotation THEN 3 Rounds 10 Band Face Pull 10 Band Pull-A-Part 10 LIGHT DB Lateral Raise THEN 3x5 Medball Slam (reset after each rep) (Poweful!)
B
Floor Press
8 x 3 @ 5
C
Incline DB Bench Press
4 x 10 @ 6
D
Ring Rows
4 x 10
E1
Tricep Rope Pulldowns
3 x 10 @ 8
E2
Hammer Curl
3 x 10 @ 8
