Kevlar™
Derek Woodske
Law Enforcement, Tactical, Combat SportsKevlar is a high-strength synthetic fiber known for its remarkable toughness and resistance to impact.
Like the program's name, this system is designed to help bulletproof and protect first responders from the high pace and aggressive nature of their careers. The program was designed to help rehab existing injuries and pre-hab and prepare the tactical athletes for future program design, progressions, and strength and conditioning.
This system is the first tweleve weeks towards ensuring that the tactical / athlete can maximize human potential, resulting in a healthier and more reliable state of physical readiness.
The secondary benefit of the KEVLAR system is that it can be returned to any point in the year to reestablish a physical baseline and heal and strengthen the body, resulting in continued progression and performance before moving on to more demanding and advanced training systems.
Conditioning
A
Circuit Kevlar WU1
Warm-up. Options; Choose Only One! 10min Treadmill 10 Stair mill 5min Assault bike 5min Rower A. Walking Knee Hugs 10 yards or 10 reps B. Walking Quads Stretch 10 yards or 10 reps C. Air Squats 10 reps D. Walking Arm Circles 10 yards or 20sec E. Heel Elevated split squat 8 reps per leg (heel elevated 2") F. Push-ups 10 reps
B1
Single Leg RDL
4 x 8
B2
FFE Split Squat w/DB
4 x 8
C1
Step Up (Goblet)
4 x 8
C2
Wide stance GOOD MORNING!
4 x 8
D
BOSU Plank
2 x 0:30
Recovery
E
Kevlar Recovery
A. Straight Arm Hang 20 sec B. Cobra Stretch 20 sec C. Downward Dog 20 sec D. Supine Spine Twist 20 sec on each side E. Couch Stretch 20 sec on each leg F. frog stretch 20 sec Repeat as needed 2X minimum
Conditioning
A
Circuit Kevlar WU1
Warm-up. Options; Choose Only One! 10min Treadmill 10 Stair mill 5min Assualt bike 5min Rower A. Walking Knee Hugs 10 yards or 10 reps B. Walking Quads Stretch 10 yards or 10 reps C. Air Squats 10 reps D. Walking Arm Circles 10 yards or 20sec E. Heel Elevated split squat 8 reps per leg (heel elevated 2") F. Push-ups 10 reps
B
Sled Drag VMO Focus
10 x 10
C
Sled Push
10 x 10
D
Ruck Walk
1 x 30:00
Recovery
E
Kevlar Recovery
A. Straight Arm Hang 20 sec B. Cobra Stretch 20 sec C. Downward Dog 20 sec D. Supine Spine Twist 20 sec on each side E. Couch Stretch 20 sec on each leg F. frog stretch 20 sec Repeat as needed 2X minimum.
Conditioning
A
Circuit Kevlar WU1
Warm-up. Options; Choose Only One! 10min Treadmill 10 Stair mill 5min Assualt bike 5min Rower A. Walking Knee Hugs 10 yards or 10 reps B. Walking Quads Stretch 10 yards or 10 reps C. Air Squats 10 reps D. Walking Arm Circles 10 yards or 20sec E. Heel Elevated split squat 8 reps per leg (heel elevated 2") F. Push-ups 10 reps
B1
DB Floor Press
4 x 12
B2
45 Degree Incline DB Row
4 x 10
C1
8+12 curls
4 x 20
C2
Rolling Tricep extensions
4 x 12
D
Banded Pull Aparts
Recovery
E
Kevlar Recovery
A. Straight Arm Hang 20 sec B. Cobra Stretch 20 sec C. Downward Dog 20 sec D. Supine Spine Twist 20 sec on each side E. Couch Stretch 20 sec on each leg F. frog stretch 20 sec repeat as needed 2X minimium
Conditioning
A
Circuit Kevlar WU1
Warm-up. Options; Choose Only One! 10min Treadmill 10 Stair mill 5min Assualt bike 5min Rower A. Walking Knee Hugs 10 yards or 10 reps B. Walking Quads Stretch 10 yards or 10 reps C. Air Squats 10 reps D. Walking Arm Circles 10 yards or 20sec E. Heel Elevated split squat 8 reps per leg (heel elevated 2") F. Push-ups 10 reps
B
Sled Chest Press
5 x 10
C
Sled Rows
5 x 10
D
DB Overhead Carry
4 x 10
E
1-Arm Dumbbell Shrugs
4 x 12
Recovery
F
Kevlar Recovery
A. Straight Arm Hang 20 sec B. Cobra Stretch 20 sec C. Downward Dog 20 sec D. Supine Spine Twist 20 sec on each side E. Couch Stretch 20 sec on each leg F. frog stretch 20 sec repeat as needed 2X minimium
A
Assault Bike
0:25, 0:10, 0:25, 0:10, 0:25, 0:10, 0:25, 0:10, 0:25, 0:10
B1
Couch Stretch (Hip Flexors)
4 x 0:30
B2
Band Hip Flexor Stretch
4 x 0:30
B3
Deep Squat Stretch
4 x 0:30
A
Rest
A
Rest
DEREK WOODSKE
Derek Woodske is a renowned strength and conditioning coach, performance consultant, and motivational speaker. Derek Woodske's expertise is optimizing athletic performance and training athletes from various disciplines, including professional football, basketball, and Olympic sports. His training incorporates science-based principles and practical experience.
Kelly Dessington South Africa
Athlete
Verified Athlete""Derek's support and mentorship have not only given me the confidence to push the boundaries of what I thought I was capable of, but what I have learned about strength and conditioning and program design by working with him has been invaluable in my own development as both an athlete and a coach""
Dave Mazany USA
Firefighter / Athlete / Pro Fighter
Verified Athlete"As a Professional MMA fighter with wins against a South African Titleholder (EFC) and a middleweight title in Australia. I attribute much of my success to the principles and practices of strength and conditioning I learned through personal interaction with Derek""
Robert Jacobs USA
Athlete / Coach
Verified Athlete"In my first 4 weeks I went from 12% bf down to 6.7, then 6.7 to 6.3% Which I think equates to around 5.5% of body fat... Gone! Each phase progresses, testing me every rep! You can feel the method to the madness in the program design, from every rep of every set. In 16 weeks everything changed!"
