Endure
Noctis Strength and Conditioning
Tactical / MilitarySelection isn’t a fitness test. It’s a durability test!
Long days under a bergan. Moving at pace across rough ground. Minimal recovery. The ability to keep producing when your legs are cooked and your back is screaming. What breaks most isn’t one hard event, it’s the accumulation of stress.
ENDURE is about building the body that can survive that accumulation.
This program develops the strength, work capacity, and structural resilience required before you ever step onto the hills. The focus is simple: build a chassis that can handle weight, build an engine that doesn’t quit, and harden the connective tissue that keeps you moving when fatigue sets in.
Prep
A
RAMP warm up - Strength
Raise: 3- 5 min Full Body - Any CV Machine. Lower - Air Bike / Rower/ Bike-erg / Treadmill Upper- Air Bike / Ski-erg / Run Activate/Mobilise: 8 Reps Worlds Greatest Stretch 8 Reps 90 90s into hip push through 8 RepsFloor Angels 20 Seconds Cat Camels. Prepare: Using an ash pole or empty bar/ light weight mimic the movement patterns in the session you're about to do for 2 - 3 rounds 6 reps each move
B
Single Arm Row, Rotate and Press
3 x 6 @ 5
C1
Front Squat
3 x 6 @ 70 %
C2
Eccentric Focus Calf Lower
3 x 8
D1
Bench Press
3 x 10
D2
Chest-Supported DB Row
3 x 10
D3
Prone Machine Hamstring Curl
3 x 8
D4
Band Pull-Apart
3 x 8 @ 7
E1
Paloff Press with Rotation
3 x 10
E2
Single Arm Farmer Walk
3 x 20
Recovery
F
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
A1
Dead Bug
3 x 8
A2
Side Plank
1 x 0:30
A3
Back Extension
3 x 8
Prep
A
RAMP Warm up - Conditioning
Raise: Any CV Machine / Air Bike / Rower/ Bike-erg / Treadmill / Run Activate/Mobilise: 30 Second each leg Yielding Iso Split Squat 8 reps Inch Worm Walk-Out 30 second per leg Pigeon Stretch 8 reps per leg Single Leg RDL Prepare: A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips
B
Copenhagen Plank
3 x 20
C
Sled Push
1 x 30:00 @ 4
D
Stationary Bike
1 x 30:00 @ 4
Cool Down
E
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
Prep
A
RAMP Warm Up - Load Carry
Raise: 400m Run Activate/Mobilise: 30 Second each leg Yielding Iso Split Squat 8 reps Inch Worm Walk-Out 30 second per leg Pigeon Stretch 8 reps per leg Single Leg RDL 4 rounds IYT Prepare: 3-5 reps Negative Pull Ups A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips 2x 20m resisted sprints.
B
Load Carry
1 x 39.6828 @ 12874
Recovery
C
Post Load Carriage Routine
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Perform the circuit for 3-4 rounds 8 reps Banded Face Pulls 4x IYT (4 second hold at top of positions) 20 sec Psoas Stretch 8 reps Single leg RDL
A1
Dead Bug
3 x 8
A2
Side Plank
1 x 0:30
A3
Back Extension
3 x 8
Rob
Strength and Conditioning Coach who specialises in preparing tactical populations for demanding environments through evidence-based strength, conditioning, and recovery strategies. Holds a BSc in Strength & Conditioning and an MSc in Applied Sport Nutrition.
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Endure
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