The Synergist Effect
Tactical / Military8 Weeks of PFT specific training, building foundational strength and conditioning practices that will transfer to testing.
Movement mechanics focus on building the knees, hips, and scapulas while increasing aerobic capacities. All running is specific to individual times and percentages, creating personal pacing mechanics to take into the 3 mile run.
Plank and pull ups are safely addressed and progressed with other foundational movements.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Movement Prep
Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10
C1
Hip Airplane
2 x 10
C2
Band Walks
2 x 10
D
Isometric Lunge Hold
1 x 30
E1
Split Squat
4 x 10
E2
Band Pull-Apart
3 x 15
F1
Z-Press
3 x 10
F2
Inverted Row
3 x 12
G1
Pull-Up
G2
Tibialis Raise
2 x 20
G3
FHL Calf Raise
2 x 20
Steady State
H
Non-impact steady state conditioning (bike, row, versa climber, ski erg, assault bike, swim, etc) 10 minutes minimum, 20 minutes is ideal 65-70% max heart rate (220-age to find a decent average)
Recovery
I
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Run Prep
Heel Walk 20yds Toe Walk 20yds Heel to Toe Walk 20yds A Skip 20yds B Skip 20yds High Knees 20yds
C
Build Ups
3 x 30
D
Run
1 x 3
Recovery
E
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Movement Prep 2
Knee Pulls x10yds Quad Pulls x10yds IYT x5 Scap Pulls x10 Groiners x10 Push Up w/ Rotation x10 Straight Leg Sit Up x10
C
Sit Out
2 x 30
D1
Bottom Up half kneeling KB press
3 x 8
D2
Half kneeling face pull
3 x 12
E1
Gorilla Row
3 x 10
E2
Banded leg lower
3 x 10
F
Quadruped T Spine Rotation
2 x 10
Conditioning
G
Aerobic Intervals: Working on oxygen delivery and turnover rates 45s of work, 60 seconds of rest = 1 round 3 rounds, then rest 2 minutes Repeat Find a pace you can sustain for each round. Push that pace, but dont burn out after 2 or 3 working sets. Style of conditioning is up to you, running is a last option as we have running specific days. Non-impact works well to keep knees and ankles strong.
Recovery
H
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Prep
A
Warmup
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Run Prep
Heel Walk 20yds Toe Walk 20yds Heel to Toe Walk 20yds A Skip 20yds B Skip 20yds High Knees 20yds
C
Build Ups
3 x 30
Intervals
D
2 minutes of "race pace" stride 1 minute of easy jog Repeat this pattern for 18 minutes Avoid walking between 2 minute bouts, if this is the case, slow your "race pace" up a bit.
E1
Heel Clicks
2 x 0:30
E2
90/90
2 x 0:30
F1
Couch Stretch (Hip Flexors)
2 x 0:20
F2
Figure 4 stretch
2 x 0:20
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Movement Prep 3
Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5
Prep
C
Plate Prep
Grab 2.5-5lb weight for all movements x10 each Lateral Raise Front Raise Arnold Press Curl to Press Bent Over Fly
D
Goblet Squat
3 x 15
E1
Push-Up
E2
Cross Under Lunge
3 x 10
E3
Hollow Hold
3 x 0:20
F1
Backward Sled Walk
3 x 3:00
F2
Farmers carry
3 x 1:00
Recovery
G
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Steady State
B
Light steady state series here. Get on a machine or in the water and cruise at an easy, light pace. 10-30 minutes as you feel comfortable.
Recovery
C
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
