Train with a professional & experienced Strength & Conditioning Coach. As a US Army Infantry veteran and avid hunter I understand the demands needed to not only meet the standard, but exceed them. I know where you have been, and what it takes.
The Dark Horse Strength team is designed for anyone looking too improve their max strength, repeatable power output, and mid-line integrity. This program will focus on the tactical athlete and back country hunter, that being said this program is great for anyone looking to take their ability to the next level. Yes, this is a strength & power focused program. However, you will not sacrifice your conditioning, you will have one ruck, one run, and one sled conditioning day per week. In this program you will train 6 times per week, and each session will last 60-90 minutes. Each session has a structured warm up, cool down, accessory work, and recovery work to ensure your body and mind stays ready to meet the demands of the program.
Circuit
A
400m run -then- 10 sumo air squats 10 sumo stance good mornings 45/35 10 regular stance air squats 10 regular stance good mornings 10 feet together squats 10 feet together good mornings -then- 3 RNDS: 8 alt box step up 5 Broad jumps
B
Deadlift
10 x 1
C1
Bulgarian Split Squat
3 x 12
C2
Dual KB Swing
3 x 12
D1
Sled Push
4 x 10
D2
Side Plank
4 x 0:30
Circuit
E
-Couch stretch + Reach and rotation 2 minutes per leg -Supine Sciatic nerve floss 1 minute per leg -Squat + T-spin Rotation 2 minutes -Hip flow mobility x1-2
Circuit
A
500m row or 400m run -then- 3 RNDS: 10 Scapular pull-ups 8 Ring Rows 5 plyo push up -then- One time through: 200m jog 50m waiters walk, Right arm #moderate load 30 shoulder taps in push-up position 50m waiters walk, Left arm #moderate load 200m jog
B
Bench Press
10 x 1
C
Weighted Strict Pullup
1 x 1
D1
Lying Thumb down Reverse Fly
3 x 12
D2
Plyo Push-Up
3 x 5
E
Paloff Press
3 x 10
Circuit
F
-4 way band stretch 1 minute per position -thread the needle 1:30 per side -Wall Pec stretch 2 minutes per side
A
Run
1 x 5
B
Walk
1 x 10:00
C
Foam Roll
D
Box Breathing
1 x 5:00
Circuit
A
400m run -then- 5x front lunge, side lunge, reverse lunge R leg 10 superman raises 5x front lunge, side lunge, reverse lunge L leg 10 superman raises x2 -then- 3 RDS: 10 alternating step-ups 10 box jumps 10 box squat #45/35
B
Back Squat
10 x 1
C
Banded sumo deadlift
8 x 1 @ 40 %
D
Glute-Ham Raise
3 x 10
E
banded good morning
1 x 100
F
Banded half kneeling Ab Crunch
3 x 25
G
Sled Drag
1 x 400
Circuit
H
-Couch stretch + Reach and rotation 2 minutes per leg -Supine Sciatic nerve floss 1 minute per leg -Squat + T-spin Rotation 2 minutes -Hip flow mobility x1-2
Circuit
A
500m row or 400m run -then- 3 RNDS: 10 Scapular pull-ups 8 Ring Rows 5 plyo push up -then- One time through: 200m jog 50m waiters walk, Right arm #moderate load 30 shoulder taps in push-up position 50m waiters walk, Left arm #moderate load 200m jog
B
Banded Bench Press
9 x 3 @ 50 %
C1
DB Tate Press
3 x 12
C2
Banded Tricep Pushdown
3 x 30
D1
Supinated Grip Barbell Row
3 x 12
D2
Sandbag Get up
3 x 4
Circuit
E
-4 way band stretch 1 minute per position -thread the needle 1:30 per side -Wall Pec stretch 2 minutes per side
A
Ruck March
1 x 45:00
B
Box Breathing
1 x 5:00
C
Foam Roll
1 x 10:00
Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.
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