DARK HORSE HYBRID ENDURANCE
Dark Horse Athlete
Tactical / Military, Law Enforcement, Hunting, Strength & Conditioning, Functional Training, Functional Fitness, First RespondersThis is a 6-day a week team. The goal of this program is to build a solid Aerobic endurance and anaerobic endurance base. Who would benefits from this program? Simple, the tactical athlete or hunter who is stronger and faster than enduring. Every Human needs a solid conditioning base to perform many basic tasks in sport and in life. Don't fall behind in either because you neglected your engine. Having a very high level of strength is admirable, but in many cases it is meaningless if you don't have the conditioning to back it up.
On this team you will not only build your engine, you will also improve your strength. Two days per week you will focus on functional strength to ensure you remain in peak condition. You will also have three focused conditioning days that will ensure you have the conditioning to carry you through any scenario. Each week will also have a focused restoration/recovery day to ensure you stay fresh and ready to maximize your results. Each day will last 60-90 minutes. However, Saturday training session in some cases will be much longer. This team leaves no stone unturned, are you ready to improve your conditioning?
Circuit
A
400m run -into- 2-3 rounds 10 Scapular pull-ups 10 Ring Rows 10 prone scorpions -into- 400m run -into- 2-3 Rounds 10 sumo squats 45/35 10 banded good morning 10 regular stance squats 45/35 10 banded good mornings 10 feet together squats 45/35 (not full depth) 10 banded good morning
B
Back Squat
3 x 5
C
Single Arm DB Bench press
3 x 12
D
Strict Bodyweight Pull-Up
3 x MAX
E
Deadlift
3 x 5
F1
Walking Plank
3 x 0:40
F2
Copenhagen plank + Knee Drive
Circuit
G
-Hip flow mobility x2 -4 way band stretch x1 min per position -coach stretch + reach and rotate x2 min per leg
H
Assault Bike
1 x 12:00
Circuit
A
WARM UP: 400m easy jog -Into- 2 Rounds 20m butt kickers 20m walking knee to chest hip circles (30 seconds per direction) Power skip 20m Prone scorpion x20 (10 per side) Iron cross x20 (10 per side) -Into- 4 sets 20m build up sprint SET1: 70% effort SET2: 80% effort SET3: 85% effort SET4: 90% effort Rest until you feel fully recovered after each build up sprint *rest 3-5 minutes before you begin the test.
B
300 yard Shuttle Run
Circuit
C
*spend 60 seconds per area -Foam roll Feet -Foam roll glutes -Foam roll calves -Foam roll quads -into- down dog + cobra x20 reps squat -into- 5 minutes box breathing
Circuit
A
400m run -into- 2-3 rounds 5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups 10 single arm Russian KBS per arm (something light) 10 push press per arm with kettlebell -into- 400m run -into- 2-3 rounds 5x front lunge, side lunge, reverse lunge Right leg 10 superman raises 5x front lunge, side lunge, reverse lunge Left leg 10 superman raises 5 high box jump
B
Split Squat
5, MAX
C1
Incline DB Bench Press
3 x 12
C2
DB Incline seal row
3 x 12
C3
Single leg DB RDL
3 x 12
D
Band Rotations
3 x 10
Circuit
E
-hip flow mobility x2 -Couch stretch + reach and rotation x2 min per leg -4 way band stretch x1 min per position
F
Assault Bike
1 x 12:00
Circuit
A
EMOM 30 @65-75% effort (you should be able to maintain a conversation with someone during this) MIN1: 45 seconds mono structural machine of choice (row, bike, ski erg, assault bike, versa climber, very light jog) MIN2: 45 sec box step up "20 MIN3: 45 sec lateral bear crawl MIN4: 45 sec banded pull apart's (very light band) MIN5: 45 sec alternating beast kick through
Circuit
B
FOAM ROLL: Spend 30 minutes here -feet -calves -hamstrings -quads -Glutes -lats -traps -pecs
C
Box Breathing
1 x 5:00
Circuit
A
WARM UP: 4 Rounds -30 seconds arms only row -30 seconds legs only row -30 seconds arms and back only row -30 seconds full row -rest 90 seconds btw rounds- *increase in effort on final 30 seconds "full row" each round, final rounds should be around 90% effort *rest 5 minutes before you begin the 10K test.
B
Rowing
1 x 10000
Circuit
C
-Couch stretch + reach and rotation x2 minutes per side -hip flow mobility x1-2 -Down dog + cobra x20 -4 way band stretch 30 seconds per position -into- 5-7 minutes box breathing
Circuit
A
400m run -then- 3 Rounds 10 banded face pulls 5 dive bomber push-ups 8 scorpions 20 sec reverse plank -then- 1-2 Rounds 25 high knees in place 10 opposite toe touches 25 butt kickers in place 10 side lunges 10 inchworm with cobra stretch
Circuit
B
3/600/3 work Capacity Assessment *courtesy of Mountain Tactical Insititute (MTI) FOR TIME: 3 mile run *carrying 5 pound dumbbell 600 box step up "20 wearing #45 pound ruck (300 per leg) 3 mile ruck #45 pound ruck sack
Circuit
C
-hip flow mobility x2 -Couch stretch + Reach and rotation 2 min/side -thread the needle x20/side
Justin Biays MS, CSCS, TSAC-F
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.
Improve your engine while maintaining (or even building) your strength through professionally designed and scientifically proven methods. The only Question that remains, are you ready to put in the work?
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DARK HORSE HYBRID ENDURANCE
DARK HORSE HYBRID ENDURANCE
DARK HORSE HYBRID ENDURANCE
