ETF Performance Training
Tactical / Military, Combat Sports, Functional Fitness, First Responders, Power Sports , Strength & Conditioning, General Fitness, Law Enforcement, Functional TrainingThe Capability Program is an 8 week strength and conditioning program that balances aspects of strength, power, stamina and endurance. This is not a recommended program for beginners, those with risk of injury, or looking for an easy plan. This program will require discipline and strong effort to complete, but you will reap the rewards of a more athletic and capable body. If you already have a solid understanding of resistance training and are looking for a unique challenge to elevate your capabilities, then this one may be for you!
You will need an accurate 1 Rep Max to reference for the Squat, Bench, Deadlift, and Overhead Press.
This program is great for:
-Intermediate to Advanced athletes, tactical athletes, and fitness enthusiasts
-A peaking cycle after a strength plan
-A well equipped gym and athletic atmosphere
This program is not great for:
-Beginners
-Those with injuries or easy flare ups
-Home workouts with no equipment
-Those just finishing a very high intensity program
5 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
4 x 5 @ 75 %
A2
Box Jump
4 x 5 @ 7
B1
Bench Press
4 x 5 @ 75 %
B2
Clapping Push-Up
4 x 5 @ 7
C
Front Squat
4 x 10 @ 7
D
Romanian Deadlift
4 x 10 @ 7
E
Incline Bench Press
4 x 12 @ 7
F
Band Assisted Pull-Up
4 x 12 @ 7
G
DB Lateral Raise
3 x 15 @ 7
Conditioning
A
Circuit 1
4 Rounds for Time: -12 Push-Ups -12 Turkish Get-Ups using 20-30% of BW (6 ea. side) -12 Inverted Rows (Bar or TRX Bands) -12 Wall Balls @ 10-30 lbs -12 Med Ball Slams @ 10-30 lbs -12 V-Ups -12 Burpees
A
Cardio
1:00, 3:00 @ 8, 6
A1
Deadlift
4 x 5 @ 75 %
A2
Broad Jump
4 x 5 @ 7
B1
Overhead Press
4 x 5 @ 75 %
B2
Med Ball Vertical Throw
4 x 5 @ 7
C
Bench Press
4 x 10 @ 7
D
Bent Over Row
4 x 10 @ 7
E
Barbell Lunge
4 x 12 @ 7
F
Good Morning
4 x 12 @ 7
G
DB Reverse Fly
3 x 15 @ 7
Conditioning
A
Circuit 2
30 Minute AMRAP of: -20 Cal on Air Assault Bike or 200m Run -10 Strict Pull Ups -20 Push Ups -30 Air Squats -40 Crunches
A
Walk
1 x 20:00
