Hybrid 100 miler: Jason Dudley's Personal Program

FIT for IT

Coach
Jason Dudley

Join me on my personal journey to honor God's temple (our bodies) Romans 12:1. My life long experiment with the best way to do this continues with a combination of lifting and endurance training. I love moving and having energy to do whatever God calls me to do. I deeply enjoying being active outdoors (hunting, hiking & exploring with my family as well as trail/ultra running). I want to do everything I can to honor the gifts God gave me and be as healthy as I can for my family.

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Honor God's Temple
"Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body." 1 Corinthians 6:19-20
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Energy for your family
"I have fought the good fight, I have finished the course, I have kept the faith" 2 Timothy 4:7
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Be an example for those around you
"Now we who are strong ought to bear the weaknesses of those without strength and not just please ourselves." Romans 15:1
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Sharpen & be sharpened by others
'Iron sharpens Iron, so one man sharpens another." Proverbs 27:17
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Live Abundantly and Joyfully
"The thief comes only to steal and kill and destroy; I cam that they may have life, and have it abundantly." John 10:10
Features
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Programming 6 days per week
A hybrid program of both strength and conditioning.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A group of like minded people looking to honor God's given gifts for their life
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Delivered through TrainHeroic
Delivered right to you phone
Equipment
Required
Barbell // Weights
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday

A

Hill Sprints

1 x 60:00

Sunday
Sync 2

Prep

A

We Warm-Up 1

Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5

B1

MCV Bench Press

20, 10, 5, 5, 5

B2

Goblet Carry

2 x 50

B3

Knee Over Toe Split Squat

2 x 15

C1

Heels Elevated Goblet Squat

2 x 10

C2

Single Arm Row: 1/2 Kneel closed side

2 x 15

D1

Single Leg Reverse Slide

2 x 15

D2

Single Arm Pulldown: 1/2 Kneel open

2 x 10

E1

Single Arm Arnold Press: 1/2 Kneel Open

2 x 15

E2

Single Arm Overhead Farmers Walk

2 x 50

E3

Ab Wheel Role Outs

2 x 10

F1

Hanging Single Leg Hip Flexion

2 x 15

F2

Seated Good Mornings

1 x 30

G1

Hip Flexor Stretch

2 x 1:00

G2

Couch Stretch

2 x 1:00

Monday
Week 2 Day 2

Strength/Power

A

5's & Dimes

Complete as many rounds as you can in 30 minutes 5 pull-ups 10 push ups

Monday

Prep

A

We Warm-Up 1

Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5

B

Aerobic Ruck (HR 180-Age)

1 x 150:00

Tuesday
Week 2 Day 3

Strength/Power

A

Row Your Boat

Complete as many rounds as you can in 30 minutes 10 overhead barbell press 10 inverted rows 30 seconds each: Planks (R side, L side, Front) 10 each side: Push/Pull 1/2 Kneel

Tuesday

Prep

A

We Warm-Up 1

Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5

B

Aerobic Work

1 x 150:00

Wednesday

A

Aerobic Work

1 x 90:00

Wednesday
Max Strength 2

Prep

A

We Warm-Up 1

Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5

B1

MCV Deadlift

20, 10, 5, 5, 5

B2

Close Grip Pull-Ups

3 x 5

B3

Alternating DB Bench Press

3 x 8

C1

Shoulders Elevated Bridge

2 x 10

C2

Hip Flexor Stretch

2 x 60

D1

3 Point Dumbbell Row

2 x 10

D2

Barbell RDL

2 x 15

D3

Couch Stretch (Hip Flexors)

2 x 60

Thursday

Prep

A

We Warm-Up 1

Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5

B

Aerobic Work

1 x 120:00

Thursday
Week 2 Day 5

Strength/Power

A

5's & Dimes

Complete as many rounds as you can in 60 minutes 5 pull-ups 10 push ups Plank marching (L side, R side, front) 10 each Chop/Lift from 1/2 Kneel: 10 each side

Friday

Prep

A

We Warm-Up 1

Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5

B

Family Aerobic Work

1 x 180:00

Coach
coach-avatar Jason Dudley

Disciple of Jesus Christ, Husband, Father, Owner & Head Strength Coach Experience: NFL: Colts Military: Special Forces (Green Berets) & Signapore Army Church Pastors D-1 Athletics: WSU, UCONN Law Enforcement: SWAT/T.E.U., Bomb Squad, Secret Service, FBI, International police departments Fire Fighters/Fire Responders D-2 Athletics: CWU Miss Washington Hunters, Ultra Runners Parents

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FAQs
Do you have to do everything in the program?
No, you can pick and choose what works best for you and your schedule
What if my schedule is different?
You can adjust the training times and days of the week to meet your schedule
The Proof
verified-athlete-avatar Jason Dudley

Participant & Head Strength Coach

Verified Athlete

"My great prayer it to be able to say "I have fought the good fight, I have finished the course, I have kept the faith" 2 Timothy 4:7"

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Hybrid 100 miler: Jason Dudley's Personal Program
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Hybrid 100 miler: Jason Dudley's Personal Program
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Hybrid 100 miler: Jason Dudley's Personal Program
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Hybrid 100 miler: Jason Dudley's Personal Program