Ruck/Run Prep Team - Modern Athlete Strength

Modern Athlete Strength

Tactical, Endurance
Coach
Ben Thebaud

This is focused on improving the following:

12 Mile Ruck March

2 Minutes Max Push-Ups

2 Minutes Max Sit-Ups

Max Pull-Ups

5 Mile Run

30' Rope Climb with 25lb Weight Vest

Note: If you are hard-slotted for a SOF selection then do not buy this. DM me first and I will make sure this training is delivered for free.

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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Instructional videos to guide your practice and make execution easy
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Coaches who will hold you accountable and provide the feedback you need to grow
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Equipment
Required
Barbell, Plates, DBs, Bands
Recommended
Normal Gym Set Up
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-9-11
Monday
Build W1D1

Conditioning

A

Mid Distance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

B

Run

1 x 20:00

C1

Romanian Deadlift

4 x 8

C2

Pull-Up

4 x MAX

D

Banded Pushup

3 x 1:00

E1

DB Lateral Step-Up

4 x 8

E2

1/2 Turkish Get-Up

4 x 3

E3

Band Pull-Apart

4 x 15

Conditioning

F

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Tuesday
Build W1D2

Conditioning

A

Mid Distance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

Zone 2 Run With Accelerations

B

30 Minute Run Zone 2 Include 4x 1 Minute Accelerations at 2 Mile Pace

KB Flow

C

10 Min AMRAP 5 Dual KB Power Clean 5 Dual KB Front Rack Squat 5 Dual KB Push Press 25m Dual KB Front Rack Walk

Conditioning

D

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Wednesday
Build W1D3

Conditioning

A

Movement Prep

Ankle Mobility 1x10 each side 90/90 Hips x5 Each Side World's Greatest Stretch - 10 each side Side Lying Rib Roll - 5 each side Band Pull Apart 1x15

B

Run

1 x 20:00

C

Slight Incline DB Bench Press

4 x 10

D1

Seated Arnold Press

3 x 8

D2

Chin-Up

3 x 8

E1

DB Walking Lunge

5 x 25

E2

Med Ball Slam

5 x 10

E3

Jump Rope

5 x 100

Conditioning

F

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Thursday
Build W1D4

Low Impact Conditioning

A

4 x 8 Minutes Rower Jacob's Ladder Stair Master Incline Treadmill Etc

Conditioning

B

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Friday
Build W1D5

Conditioning

A

Mid Distance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

B

Run

10 x 0:30 @ 0:30

C1

Plate Pinch Grip Hold

4 x MAX

C2

Zottman Curl

4 x 12

Conditioning

D

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Saturday
Build W1D6

A

Ruck

1 x 45:00

Coach
coach-avatar Ben Thebaud

Ben is a Certified Strength and Conditioning Specialist (CSCS), former Division 1 College Football Strength Coach, and currently working with tactical athletes in the US Armed Forces.

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Ruck/Run Prep Team - Modern Athlete Strength
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Ruck/Run Prep Team - Modern Athlete Strength
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Ruck/Run Prep Team - Modern Athlete Strength
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Ruck/Run Prep Team - Modern Athlete Strength