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Marmon Muscle
Field Sports, Tactical / Military, Strength & Conditioning, Multi-sportTHIS IS OUR "FLAGSHIP" PERFORMANCE-BASED TRAINING PROGRAM FOR FIELD ATHLETES, COURT ATHLETES, OR TACTICAL ATHLETES. BALANCED PROGRAMMING WITH NO TRAINING BIAS.
MTRF: LINEAR/LATERAL SPEED, PLYOMETRICS, STRENGTH TRAINING, AND ANAEROBIC CONDITIONING W: AEROBIC CONDITIONING
A
Movement Prep
B
ACS Plus #1
C1
Sit-up
1 x 100
C2
GHD Hip Extension
1 x 30
C3
Band March Series
1 x 20
C4
Stars with Crossover Symmetry Bands
1 x 10
D
60 yard shuttle run
10 x 1
E
Box Jump
1 x 20
F
Hang Power Clean
1 x 20
G
Back Squat
1 x 20
H
Bench Press
1 x 20
I
Lat Pulldown
1 x 20
Circuit
J
Tabata Intervals (:20work/:10rest x 8) on the Assault Bike
Recovery
K
Cool down Stretch Circuit
Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch
A
Movement Prep
B
ACS Plus #2
C1
Ab Wheel
3 x 15
C2
Reverse Hyperextension
3 x 15
C3
Band March Series
3 x 15
D1
Sled Push
3 x 40
D2
Single Leg Jumprope
3 x 50
E
DB Reverse Lunge
1 x 20
F
DB Lateral Lunge
1 x 20
G
1-arm DB Shoulder Press
1 x 20
H
1-Arm DB Row
1 x 20
I1
Dip
3 x MAX
I2
Chin-Up
3 x MAX
J
DB Farmer's Walk
1 x MAX @ 70 lb
Recovery
K
Cool down Stretch Circuit
Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch
A
Movement Prep
B
Deadbug Series
5 x 1
C1
Physioball Leg Curl
3 x 10
C2
Band March Series
3 x 20
C3
Stars with Crossover Symmetry Bands
3 x 10
Circuit
D
4RFT: 25 cal run 25 cal bike 25 cal row 25 cal ski
Recovery
E
Cool down Stretch Circuit
Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch
A
Movement Prep
B
ACS Plus (MB)
C1
MB Rotational Wall Throws + Slams
3 x 10
C2
GHD Hip Extension
3 x 10
C3
Band March Series
3 x 10
D1
Falling Starts
3 x 5 @ 10
D2
Standing Broad Jump
3 x 10
E
Hex Bar Deadlift
1 x 20
F
DB Neutral Grip Bench Press
1 x 20
G
Seated Cable Row
1 x 20
H1
Push-Up
3 x MAX
H2
Pull-Up
3 x MAX
I
DB Farmer's Walk
1 x MAX @ 70 lb
Recovery
J
Cool down Stretch Circuit
Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch
A
Movement Prep
B
ACS Plus #3
C1
Toes to Bar
3 x 15
C2
Reverse Hyperextension
3 x 15
C3
Stars with Crossover Symmetry Bands
3 x 10
D
Front Squat
1 x 20
E1
Band March Series
3 x 20
E2
Dot Drill (BFS)
3 x 6
E3
Cone Reaction Drill
3 x 10
F
DB Step-ups
1 x 20
G
Push Press
1 x 20
H
Bent Over Row
1 x 20
I
Rowing
500, 400, 300, 200, 100
Recovery
J
Cool down Stretch Circuit
Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch
David Marmon MS, CSCS, SCCC
I have over 20 years of experience in the field of Strength & Conditioning, training a variety of Football athletes at the Professional, Collegiate, and Prep level. During that time, I have served as a Head Strength & Conditioning Coach for an FCS program, owned and operated my own private sports performance facility, and currently train and support members of the US Special Operations Forces.
When you join a team you’re getting more than programming, you’re joining an online community.
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