The Synergist Effect

Tactical / Military
Coach
Catherine Paape

Train like an athlete while reaping the benefits of a lean, strong physique. This program offers overall strength, athletic based conditioning, and builds functionality while maintaining a dynamic pillar. Train to maximize your performance and aesthetics.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-7-4
Monday
Operative Athlete Phase 1:1M

Warm Up

A

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

B

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

Activation

C

T Spine Wall Rotations x5 each side

D

Build Ups

3 x 20

E

Skip to Sprint

2 x 30

F1

Back Squat

3 x 6 @ MAX, 83, 83 %

F2

Pass-Through

3 x 10

G

DB Reverse Lunge

3 x 12

H1

Prone Hamstring Curl

2 x 15

H2

Dead Bug

2 x 10

H3

Tibialis Raise

2 x 15

Conditioning

I

Steady State Cardio: Any type of cardio (bike, row, run, etc) but keep the targeted HR steady. Looking for 65-75% Max Heart Rate. 10 minutes minimum.

Cool Down

J

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Tuesday
Operative Athlete Phase 1:1T

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Tuesday Warm Up

Wall Slides Reverse lunge w/ twist Inch worm (without pushup) Scap Push Up

C

Bear Plank to wall support

2 x 0:30

D1

Bench Press

3 x 6 @ MAX, 83, 83 %

D2

Band Face Pull

3 x 15

E

Incline DB Bench Press

3 x 8

F1

Bent Over DB Row

3 x 8

F2

Quadruped T Spine Rotation

2 x 10

G1

Skull Crushers

2 x 12

G2

Front to Lateral Raise

2 x 10

Metabolic Conditioning

H

Interval work to build from. Your choice of equipment (assault bike, running, rower, ski erg, etc) If running, be mindful of intensity, as you will want to keep the same intensity throughout the circuit, aka don't send it the first sets and be dragging through the last portion. Do not send FULL intensity, but push yourself 30s hard, 60s rest 6 sets

Recovery

I

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Wednesday
Operative Athlete 1:1W

Prep

A

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Prep

B

Movement Prep

Glute Bridge w/ Reach x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Eccentric Squat (5 sec) x5 Rotational Push Up x10

Movement Flow

C

Complete each movement for 30s then rest 1 minute 2 rounds Fire Hydrant (15s each) Plank to Toe Touch (hand touches opposite foot, work on hinge/shoulder stability)

D

Sit Out

2 x 30

E

Walk

Recovery

F

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Thursday
Operational Athlete 1:1TH

Conditioning

A

Warmup

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

B

Glute March x10 Leg Swings x10 High Knee Pull 20yds Quad Pull 20yds Ankle to Stomach Pulls 20yds Scap Push Up x10

C

Hip Air Plane

2 x 5

D

Lateral Shuffle to Sprint

2 x 30

E

Broad Jump

3 x 3

F1

Romanian Deadlift (RDL)

2 x 10

F2

IYT

2 x 5

G

Barbell Deadlift

3 x 6 @ MAX, 83, 83 %

H1

Pull-Up

MAX, 50, 50

H2

DB Lateral Step-Up

3 x 10

I1

Back Extension

3 x 0:30

I2

Farmers carry

3 x 30

Conditioning

J

Steady State Cardio: Any type of cardio (bike, row, run, etc) but keep the targeted HR steady. Looking for 65-75% Max Heart Rate. 10 minutes minimum.

Recovery

K

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Friday
Operative Athlete 1:1F

Warm Up

A

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

B

Neck Circles x10 Shoulder/Arm Circles x10 Trunk Rotations x10 Hip Circles x10 Ankle Circles x10 Good Morning x10 Eccentric Squat (5sec) x5 Rev Lunge w/ Twist x10

Prep

C

Plate Prep

Grab 2.5-5lb weight for all movements x10 each Lateral Raise Front Raise Arnold Press Curl to Press Bent Over Fly

D

1/2 Turkish Get Up

2 x 3

E

DB Military Press

3 x 6

F1

Push-Up

MAX, 50, 50

F2

Leg lower

3 x 10

G1

DB Bicep Curls

3 x 10

G2

Bent Over Rear Delt Fly

3 x 15

H

Run

Recovery

I

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Coach
coach-avatar Catherine Paape

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