The Synergist Effect
First State Military Academy advanced 16 week PT program.
This programming is made for the returning cadets ready to begin training again but with a foundational base to get them started. The focus of this program is to develop overall strength and conditioning for their future PT events. This program is to be offered in their functional fitness class or throughout PT courses (Raiders team, etc)
Full warm up, cool down, video breakdowns, data collection, and mobility will be addressed and accessible throughout program/app.
Features2 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!
Movement Prep
B
Movement Prep
High Knee Pull 20yds Quad Pull 20yds
C
Groiner
1 x 5
D
Build Ups
3 x 20
E1
Goblet Squat
2 x 10
E2
IYT
2 x 5
F1
Push-Up
3 x 10
F2
Reverse Lunges
3 x 10
F3
Plank
3 x 0:30
Anaerobic Training
G
Introducing some basic conditioning to transition into future runs. 30s of work, 60s of rest. This is one rep. Complete 3 reps, then rest 3 minutes. Repeat for another 3 reps (6 total) Steady movement is the goal (jogging, jump rope, biking, rowing, shuffling, etc) Do not go all out for the 30s of work, keep a pace you can continue to move through consistently.
Recovery
H
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Conditioning
A
Warmup
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Conditioning
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
Conditioning
C
Run Prep
Heel Walk 20yds Toe Walk 20yds Heel to Toe Walk 20yds A Skip 20yds
D
Build Ups
Cardiac Power Intervals
E
Speed/Stride is important today. Students are not exerting full effort/sprinting, but the movement should be fairly fast (think around 65-75%) 60s of work, 2 minutes of rest is one set. 5-7 sets total (based on the students abilities, if they are dying off at 5, pull back...overexerting and trash quality is never good) Running, biking, rowing are all acceptable for this style of conditioning
F1
Glute March
2 x 10
F2
Side Plank
2 x 0:20
F3
90/90
2 x 10
Recovery
G
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
