The-OmegaProject
Time to Invest in your future. This program is designed to build the foundation required to succeed in Special Operations Forces selections from RASP, Ranger School, PJ Training, CCT, SFAS, INDOC or something bigger. This program will get you where you need to be without injury or overtraining, ending with you peaking at the end of the program in time to attend which ever course you desire.
Note: This program is designed to be used in addition to pool competencies if required for your selection.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Couch Stretch (Hip Flexors)
A2
Elevated Pigeon Pose
A3
WORLD'S GREATEST STRETCH
B1
45 Degree Incline DB Row
3 x 10 @ 80 %
B2
Reverse Hyperextension
3 x 8
C1
Pull-Up
3 x 8
C2
GHD Sit-Up
3 x 15
D
Incline treadmill walk
2:00, 3:00 @ 90, 50 %
A1
Couch Stretch (Hip Flexors)
A2
Elevated Pigeon Pose
A3
WORLD'S GREATEST STRETCH
B
Barbell Deadlift
10, 5, 5, 5, 5 @ 55, 60, 65, 70, 75 %
C1
Single Arm KB Press
4 x 8 @ 60 %
C2
KB single leg RDL
4 x 8 @ 60 %
D1
Side Plank
3 x 0:40
D2
Banded Rotation Lift
3 x 8
D3
GHD Sit-Up
3 x 15
E
Hot Cold Contrast therapy
A1
Couch Stretch (Hip Flexors)
A2
Elevated Pigeon Pose
A3
WORLD'S GREATEST STRETCH
B
Hike
1 x 2
C
Sauna
1 x 20:00 @ 200
A1
Elevated Pigeon Pose
A2
Couch Stretch (Hip Flexors)
A3
Foam Roll Quads
B
Timed Sprints
8 x 0:20
C1
American KB Swing
4 x 10 @ 50 %
C2
Burpee
4 x 15
C3
TRX Row
3 x 10
C4
Flutter Kick
4 x 20
C5
Run
4 x 200
A1
Foam Roll
A2
T-Spine Reach
A3
Pass-Through
B1
DB Bench Press
10, 5, 5, 5, 5, 20 @ 55, 60, 65, 70, 75, 50 %
B2
KB Russian Twist
4 x 10
C1
Feet Elevated Push-Up
4 x 20
C2
Bulgarian Split Squat
4 x 8 @ 65 %
C3
Db Rolling Tricep
4 x 8 @ 70 %
D1
Assault Bike
10 x 10
D2
Hand Release Push-Up
10 x 10
A1
Elevated Pigeon Pose
A2
Couch Stretch (Hip Flexors)
A3
Foam Roll T-Spine
B1
Back Squat
10, 5, 5, 5, 5, 20 @ 55, 60, 70, 75, 80, 50 %
B2
Banded Pull Aparts
4 x 20
C1
DB Rear Foot Elevated Split Squat
3 x 15 @ 0 lb
C2
Nordic Hamstring Curl
4 x 5
D1
Hanging Knee Raise
2 x 15
D2
Band Rotations
2 x 15
D3
Lying Leg Raise On Bench
2 x 10
