Release Point Training
Functional Fitness, Strength & Conditioning, Functional TrainingRelease Point Training aims to empower you physically and mentally through intentional training. This training will help you build your fitness, strength, power, while also incorporating hypertrophy and mobility. Release Point Training is programmed by active duty military members with prior strength and conditioning coaching experience. We run a 5 day Training split with one bonus day and one rest day. Programming is dropped weekly, so you know what you are getting into for the upcoming week. We are currently working an Upper/Lower/Full/Upper/Lower split starting on Monday, along with metabolic conditioning. Wether you are a first responder, parent, athlete, or training up for a selection, Release Point Training will get you feeling fitter, stronger, more powerful, and more mobile.
Features5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
11.25.24 Movement Prep
3 rounds @ easy/moderate pace 10 cal ski :30 accumulated handstand hold or 2 DB overhead carry 8x plyo pushups :30e banded lat stretch
B
DB Bench Press
6, 6, 6, 10, 10 @ 8, 9, MAX, MAX, MAX
Conditioning
C
11.25.24 Conditioning
7 sets: :90 rest in between each set 21 cal ski 15 GHD’s 9 SHSPU Pace: sprint Effort: conditioning pump Scaling: sub burpees for ski if no ski erg. Sub abmat sit-ups for GHD’s if no GHD. Sub handstand push-ups for strict DB overhead press. If you do, use a challenging weight that you will have to start breaking up after the 3rd-4th ish set.
D1
Single Arm Lat Pulldown
4 x 12 @ 8, 8, 9, MAX
D2
Seated DB Shoulder Press
3 x 8 @ 7, 8, 9
D3
DB Wrist Curl
3 x 15
E1
Dip
3 x 15 @ 8, 9, 9
E2
EZ Bar Curl
3 x 12 @ MAX
A
DB Lateral Raise
5 x 15 @ 8, 8, 9, 9, MAX
B
Incline DB Bench Press
4 x 10 @ MAX
C
Dip
5, 5, 12, 12 @ 7, 9, 9, MAX
D
DB Fly
3 x 15 @ 9
E
DB Overhead Tricep Extension
4 x 12 @ 7, 8, 9, MAX
F
Push-Up
5 x 0:30
Conditioning
A
11.16.24 Movement Prep
AMRAP 7 1:00 echo bike (at :30, do a :10 sprint at a hard pace to prime the nervous system. Use the remainder of the minute to slow down) :30e couch stretch 8e x Cossack squat (body weight) 8x overhead squats w/ empty barbell (pause :02 at bottom)
WEIGHTLIFTING
B
11.25.24 Weightlifting
2x3 hip snatches @ RPE 8-9 3x 1 squat snatch + 3 OHS @ RPE 8-9 Rest as needed in between sets.
C1
Back Squat
5 x 3 @ 6, 7, 8, 9, MAX
C2
Box Jump
5 x 2 @ 8, 8, 8, 9, 9
Conditioning
D
11.26.24 Conditioning
EMOM 14 15 cal echo bike 15 cal row Pace: sprint Effort: pain I know there’s been some confusion in the past but this is an alternating emom. So complete the cals of the echo bike in one minute than switch to rower. Scaling options: pick a number of cals that will take You roughly :45 ish seconds. This should be a sprinting workout and it should hurt. You should be questioning if you can hold the pace that you are.
E
DB Rear Foot Elevated Split Squat
3 x 10 @ 9, 9, MAX
A
Pull-up
5, 5, 10, 10, 10 @ 9, 9, 8, 8, MAX
B
T-Bar Row
4 x 15 @ 8, 8, 9, 9
C
Single Arm Lat Pulldown
D
1-Arm DB Row
4 x 12 @ 8
E
Barbell Bicep Curl
4 x 12 @ 8, 9, 9, MAX
F
TRX Biceps Curl
3 x MAX
A1
Leg Extension
A2
Partner Nordic Hamstring Curl
B1
Single Leg Box Jump
3 x 3 @ 24
B2
Hatfield Squat
5 x 7 @ 7
C
Step Up
4 x 8 @ 8, 8, 9, 9
D
Iso Sissy Squat
3 x 15
Conditioning
A
10.27.24 Weightlifting
EMOM 5 3 power cleans @ 78-80% Rest 2:00 EMOM 5 2 power cleans @ 82-85% Rest 2:00 EMOM 5 1 power clean @ 90-92% Rest as needed 8x2 jerks, rest 2:00 in between sets. Start at 75% and add 5-10# each set.
A1
DB Lateral Raise
5 x 8 @ 7, 8, 9, MAX, MAX
A2
Seated Incline DB Curls
4 x 8 @ 7, 8, 9, MAX
B
Overhead Press
5 x 10 @ 8, 8, 9, 9, MAX
C1
DB Chest Fly
4 x 12 @ 9, 9, MAX, MAX
C2
Rear Delt Flyes
3 x 15 @ 9
C3
Barbell Bicep Curl
4 x 12 @ 8, 9, 9, MAX
Conditioning
D
11.28.24 Conditioning
EMOM 21 18 cal ski 16 GHD’s 14 dips Pace: sprint Effort: conditioning pump Scaling options: scale number of cals on ski if needed. Should be roughly :50 of work at a solid sprint. Scale GHD’s for abmat sit-ups if needed. Scale dips for pushups if needed.
A
Bench Press
7 x 5 @ 78 %
B
Dip
12, 12, 12, MAX @ 8, 9, MAX, _
C
Overhead Press
4 x 10 @ 7, 8, 9, 9
D1
Split Stance Overhead Tricep Extension
12, 12, 12, 15 @ 9, 9, MAX, MAX
D2
Barbell Upright Row
3 x 10 @ 8, 9, MAX
E
DB Lateral Raise
3 x 12 @ 8, 9, MAX
A
Deadlift
4 x 5 @ 84 %
CONDITIONING
B
11.29.24
3 rounds: 30 cal echo bike 20 T2B 10 DB ground to overhead (55/35) Pace: sustain Effort: aerobic Scale weights as needed. Do strict hanging leg raises or suitcase crunches if you cannot to T2B.
C1
Cossack Squat
4 x 10 @ 8, 8, 8, 9
C2
Partner Nordic Hamstring Curl
3 x 8
A
Deadlift
1, 6, 6, 6, 6 @ MAX, 8, 8, 8, 8
B
Deficit Deadlift
3 x 10 @ 7, 8, 9
C1
Lat Pulldown
5 x 8 @ 7, 8, 8, 9, MAX
C2
Straight Arm Pulldown
5 x 15 @ 8
D1
Chest-Supported DB Row
5 x 8 @ 7, 8, 8, 9, MAX
D2
Bent Over Rear Delt Fly
5 x 15 @ 8
E
Barbell Bicep Curl
5 x 12 @ 8, 8, 9, 9, MAX
Conditioning
A
11.30.24 Engine
10 sets: :90 on :90 rest 200m run In remaining time complete max calories on the echo bike Score is amount of calories you accumulate. Pace: sprint Effort: anaerobic You should be sprinting the 200m pretty fast. If you can complete in under :30 each set that’s pretty solid.
A1
Glute-Ham Raise
3 x 6
A2
Leg Extension
3 x 12 @ 7, 8, 8
B1
Back Squat
3, 3, 3, 10, 10 @ 8, 9, MAX, 8, 9
B2
Drop Box Jump
3 x 2 @ 9
C
DB Rear Foot Elevated Split Squat
5 x 10 @ 7, 8, 8, 9, MAX
D
Back Extension
4 x 15 @ 9
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Release Point Training
Release Point Training
Release Point Training
