Orange Diamond Athletics
Tactical, Tactical / Military, Functional Fitness, General FitnessProgramming developed by Casey Van Bastelaar. As of 2024 he has 16 years military experience ranging from special operations to National Guard. He has 8 years in the field as a certified personal trainer through NASM with schooling through NPTI. Lastly, he has enacted recovery protocols from numerous injuries which help develop plans for others.
Casey is the Battalion Master Fitness Trainer (MFT) for an infantry battalion. His focus is getting Soldier readiness to increase across the board. Tasks are:
1. Army Body Composition Program (ABCP) flag removals.
2. Post Partum Physical Training (P3T) Soldier assistance.
3. Line of Duty (LOD) and profile corrective exercise.
4. Army Combat Fitness Test (ACFT) prep.
5. Mission Essential Tasks List (METL) focused training.
These can be accomplished through:
1. Nutritional guidance, not directive (non-dietician).
2. Corrective exercises from Soldiers primary care or physical therapist, or guidance if no care sought (non-medical provider).
3. ACFT standards and regulations.
4. General physical preparedness to facilitate METL events.
DISCLAIMER: As a NASM CPT and Army MFT I am not liable for injuries from exercise programming. Use this at your own skill level. I am also not a dietician nor nutritionist. I have basic nutrition certifications through schooling.
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
OD General Warm Up
Complete for motor recruitment, mobility, and accuracy - not for time. 2 min cardio (run, bike, row, jump rope, etc.) 10ea: -Push Up to Downward Dog w/ 1-5s hold -Spiderman Stretch w/ Rotation (5ea side) -Prisoner Squats w/ 1-5s hold -SLRDL (5ea side) -2-Foot Line Hops Forward & Back -2-Foot Line Hops Left & Right -2-Foot Alternating Line Taps (10ea) -2-Foot Shuffle Line Taps (10ea)
B
ACFT Push-Up
1:00, 0:45, 0:30
C
Sled Drags
3 x 40
D1
Standing DB Press
3 x 15
D2
Tricep Rope Pulldowns
3 x 15
E1
Plank
1:00, 0:45, 0:30
E2
DB Lateral Raise
3 x 15
Circuit
F
2 Rounds w/ 5 min rest in between: *Recorded time is best of two* - 50m Run - 50m Farmer Carry - 50m Lateral Shuffle - 50m Run
G
Static Stretch
1 x 5:00
Prep
A
OD General Warm Up
Complete for motor recruitment, mobility, and accuracy - not for time. 2 min cardio (run, bike, row, jump rope, etc.) 10ea: -Push Up to Downward Dog w/ 1-5s hold -Spiderman Stretch w/ Rotation (5ea side) -Prisoner Squats w/ 1-5s hold -SLRDL (5ea side) -2-Foot Line Hops Forward & Back -2-Foot Line Hops Left & Right -2-Foot Alternating Line Taps (10ea) -2-Foot Shuffle Line Taps (10ea)
B
Trap Bar Deadlift
10, 8, 6, 5, 5, 5
C
Hang Snatch
3 x 15
D
Chin-Up
E
DB Reverse Fly
F
KB Russian Twist
3 x 20
G
Run
@ 9
H
Static Stretch
1 x 5:00
Prep
A
OD General Warm Up
Complete for motor recruitment, mobility, and accuracy - not for time. 2 min cardio (run, bike, row, jump rope, etc.) 10ea: -Push Up to Downward Dog w/ 1-5s hold -Spiderman Stretch w/ Rotation (5ea side) -Prisoner Squats w/ 1-5s hold -SLRDL (5ea side) -2-Foot Line Hops Forward & Back -2-Foot Line Hops Left & Right -2-Foot Alternating Line Taps (10ea) -2-Foot Shuffle Line Taps (10ea)
B
Bench Press
10, 9, 8, 7
C
Box Squat
15, 13, 11, 9
D
Standing DB Press
4 x 10
E
Tricep Rope Pulldowns
4 x 10
F
DB Lateral Raise
4 x 10
G
Plank
1:10, 0:50, 0:30
H
800 m repeats
I
Static Stretch
1 x 5:00
Prep
A
OD General Warm Up
Complete for motor recruitment, mobility, and accuracy - not for time. 2 min cardio (run, bike, row, jump rope, etc.) 10ea: -Push Up to Downward Dog w/ 1-5s hold -Spiderman Stretch w/ Rotation (5ea side) -Prisoner Squats w/ 1-5s hold -SLRDL (5ea side) -2-Foot Line Hops Forward & Back -2-Foot Line Hops Left & Right -2-Foot Alternating Line Taps (10ea) -2-Foot Shuffle Line Taps (10ea)
B
Trap Bar Deadlift
10, 8, 5, 3, 3, 3
C
Hang Snatch
3 x 15
D
Chin-Up
E
DB Reverse Fly
F
KB Russian Twist
3 x 20
G
2-mile Run
@ 6
H
Static Stretch
1 x 5:00
Casey Van Bastelaar
Former Army Ranger with 2/75 and current 1-186 IN sniper section leader.
When you join a team you’re getting more than programming, you’re joining an online community.
OD - Battalion Master Fitness Trainer Programming
OD - Battalion Master Fitness Trainer Programming
OD - Battalion Master Fitness Trainer Programming
