Nature's Weapon
American Performance Training
Strength & Conditioning, Tactical / Military, Powerlifting, Combat Sports, Multi-sport, Hunting, First RespondersNature's weapon is the ultimate program for sculpting nature's most effective weapon: your body. You will get improve your cardiovascular ability, you will get stronger, you will get more mobile.....you just need to put in the work. This program will challenge you and find your weak points so that you can improve them into your strengths. Challenge yourself to get better each day, push yourself to the limits and reap the rewards.
Prep
A
Total Body Warm Up #3
Two minutes on bike/assault bike/rower/treadmill before beginning exercises below. Perform each exercise for 10 reps
B1
MB Shuffle Shot Put
3 x 5
B2
Skater Hop
3 x 3
C
Landmine Cossack Squat
12, 8, 5, 3, 3
D1
Weighted Push Up
25, 10, 10, 10
D2
Lat Pulldowns
20, 10, 10, 10
E1
Chin Up
3 x 8
E2
Split Squat
3 x 8
E3
TRX Y's
3 x 6
F
Sandbag Over Shoulder Clean
1 x 30
Prep
A
Speed Prep Dynamic
Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps
B
100 m Sprint
C1
Straight Leg Sit Ups
4 x 12
C2
Russian Twist
4 x 20
C3
Alternating Supermans
4 x 12
C4
Oblique Side Crunch
4 x 12
C5
Plank
4 x 1:00
Prep
A
Total Body Warm Up #2
Two minutes on bike/assault bike/treadmill first. Then perform 10 reps of each exercise (30 seconds each side for Bretzel stretch) one time at a good pace with intent.
B1
MB Floor Chest Pass
3 x 10
B2
Split Squat Jump
3 x 4
C
Barbell Close Grip Bench Press
12, 10, 8, 5, 3
D1
Barbell RFE Split Squat
4 x 6
D2
Dumbbell Chest Supported Row
4 x 8
E1
Air Squat
3 x 25
E2
Dips
3 x 20
E3
Pull Up
3 x 15
F
Assault Bike
8 x 1
Prep
A
Recovery Flow
Start the circuit with 2 minutes on the bike/assault bike/rower then perform each exercise in video for 10 reps (Bretzel stretch and side planks for 30 seconds each side) Repeat this process for 2 rounds with no rest (should be done at an moderate pace the whole time)
B
Ruck
1 x 25:00
C1
Sprinter Sit-Ups
3 x 15
C2
Toe touches
3 x 20
C3
High Plank Drag
3 x 20
C4
KB Side Bends
3 x 10
C5
Side Plank
4 x 0:45
Prep
A
Total Body Warm Up #5
Two minutes on the bike/assault bike/treadmill/rower before starting anything else. Perform 10 reps of each exercise
B1
MB Side Slam
3 x 5
B2
Depth Drop to Broad Jump
3 x 3
C
TrapBar Deadlift
12, 8, 6, 3, 1, 1
D1
Dumbbell Alternating Incline Bench Press
10, 8, 6, 4, 2
D2
Dumbbell Row
10, 6, 6, 6, 6
E1
Band Pull-Apart
3 x 30
E2
Dumbbell Shrugs
3 x 15
E3
EZ Bar Curl
3 x 12
F
Backward Sled Drag
1 x 100
Active Warm Up
A
Speed Prep Dynamic
Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps
Competition Time
B
5km Run
Perform a 5k Run.....Run as fast as you can, beat the time each week
John Perry
Certified Strength and Conditioning Specialist who currently trains Military Special Operators. Also has extensive experience in Strength and Conditioning with pro baseball players and collegiate athletes. Before working with Military Special Operations Coach John Perry was the Rehab S&C Coach for the Texas Rangers. Has trained ACC caliber football players, pro basketball players and Olympians
Nature's Weapon will have you at your peak physical level. You'll be running, lifting, carrying and doing it all every day. Each day will be a new test and a new challenge to overcome
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Ryan Garcia
RHP, Texas Rangers Organization
Verified Athlete"I can't commend JP enough. I worked with him for 3+ years and he helped me get back into good health after multiple injuries. He genuinely cares about your goals, strikes the right balance between seriousness and friendly atmosphere and is a great fit for anyone on their strength journey."
Ricky Vanasco
RHP, Los Angeles Dodgers Organization
Verified Athlete"The training was intense! It's meant for you to push yourself beyond your limitations! JP was a great leader and motivator in that weight room. As well as always making sure safety and form were top priorities."
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Nature's Weapon
Nature's Weapon
Nature's Weapon
