Running for a Reason: Jason Dudley's Personal Program
FIT for IT
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.
A
Hill Sprints
1 x 60:00
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
Strength/Power
A
5's & Dimes
Complete as many rounds as you can in 30 minutes 5 pull-ups 10 push ups
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
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
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
A
Aerobic Work
1 x 90:00
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
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
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
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
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
Hold yourself and others accountable as we live out our God given callings
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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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Running for a Reason: Jason Dudley's Personal Program
Running for a Reason: Jason Dudley's Personal Program
Running for a Reason: Jason Dudley's Personal Program
