SPEAR
Elite Adaptations
Tactical / MilitaryHow we facilitate preparation is indicative of the level at which we operate.
S.P.E.A.R (OR1) is the training system designed to augment the development and execution of tactical professionals operating at their highest level.
In this space, a highly varied and unpredictable schedule calls for a constant state of preparedness.
We achieve this through potentiating phases of training, each setting the precedence for the subsequent. Placing an emphasis on establishing a foundation designed to streamline physiological adaptation and advancement, to constitute a perpetual state of readiness that is both maintainable and easily expanded upon. Allowing us to target and achieve universal proficiency in the required tasks that align with operational needs, consistently.
Prep
A
OR1 Dynamic
Perform each movement for 10 yd distance A1. Heel Walk A2. Toe Walk A3. Walking Lunge w/ rotation A4. Walking Lateral Lunge A5. Linear Inch Worm Perform each movement for a 10 repetitions (ea. side if applicable) B1. Heel/Toe Rocks B2. Shin Box Rotations B3. Cobra Pushup B4. Cat Camel B5. Side Lying T-Spine Rotations
B1
Single Leg Linear Pogo
3 x 10
B2
Linear Pogo
3 x 10
C1
Depth Drop
3 x 5
C2
Depth Drop Pushup
3 x 5
D
Conventional Deadlift
1 x 8:00
E
Barbell Bench Press
1 x 8:00
F
Reverse Lunge w/ Contralateral Band Row
5 x 12
Prep
A
OR1 Pre Run
Perform each movement for distance of 10 yds A1. A Skip A2. B Skip B1. Ankle Rockers B2. Adductor Rockback B3. Quadruped Hip Rotation B5. Spiderman T-Spine Rotation
B
Cardiac Output (Variable)
1 x 30:00
C
Parasympathetic Breathing
1 x 5:00
Prep
A
OR1 Dynamic
Perform each movement for 10 yd distance A1. Heel Walk A2. Toe Walk A3. Walking Lunge w/ rotation A4. Walking Lateral Lunge A5. Linear Inch Worm Perform each movement for a 10 repetitions (ea. side if applicable) B1. Heel/Toe Rocks B2. Shin Box Rotations B3. Cobra Pushup B4. Cat Camel B5. Side Lying T-Spine Rotations
B1
Single Leg Lateral Pogo's
2 x 10
B2
Lateral Pogo's
2 x 10
C1
Box Jump
3 x 5
C2
Plyo Pushup to Plates
3 x 5
D
Back Squat
1 x 8:00
E
Overhead Press
1 x 8:00
F
Step Up w/ Contralateral OH Press
5 x 12
Prep
A
OR1 Pre Run
Perform each movement for distance of 10 yds A1. A Skip A2. B Skip B1. Ankle Rockers B2. Adductor Rockback B3. Quadruped Hip Rotation B5. Spiderman T-Spine Rotation
Conditioning
B
Moderate Intensity Continuous Training
4:00 block x 4 Cycle through each movements 2x, to meet the prescribed duration of time block. Each movement will be performed for 1:00, moving on to the next movement without rest. Our goal here is to operate at or below threshold (>165 BPM) for the duration, while increasing capacity/endurance of the fast twitch fibers while in an aerobic environment. After block is complete, complete active recovery and repeat for prescribed number of blocks. 1. KB Dead Stop Swing: 1 swing every 3-4 seconds 2. Med Ball Slam w/ Triple Extension: 1 slam every 3-4 seconds Active Recovery: 2:00 - Walking, utilizing diaphragmatic breathing (Inhale 3 seconds through the nose, exhale 3 seconds out through the mouth) 5:00 passive rest period and move to block C
C
Loaded Walk (Ruck/Vest)
1 x 30:00
D
Parasympathetic Breathing
1 x 5:00
Prep
A
OR1 Dynamic
Perform each movement for 10 yd distance A1. Heel Walk A2. Toe Walk A3. Walking Lunge w/ rotation A4. Walking Lateral Lunge A5. Linear Inch Worm Perform each movement for a 10 repetitions (ea. side if applicable) B1. Heel/Toe Rocks B2. Shin Box Rotations B3. Cobra Pushup B4. Cat Camel B5. Side Lying T-Spine Rotations
B
Trap Bar Farmers Carry
4 x 30
C
Single Arm Farmer Carry
4 x 30
D1
Reverse Sled Drag
3 x 20
D2
Arms Extended Sled Drag
3 x 20
D3
Lateral Sled Drags
3 x 20
E1
Strict Bodyweight Pull-Up
2 x MAX
E2
Close Grip Push-Up
2 x MAX
Prep
A
OR1 Pre Run
Perform each movement for distance of 10 yds A1. A Skip A2. B Skip B1. Ankle Rockers B2. Adductor Rockback B3. Quadruped Hip Rotation B5. Spiderman T-Spine Rotation
B
Cardiac Output (Constant)
1 x 40:00
C
Parasympathetic Breathing
1 x 5:00
Christopher Apgar
Utilizing nearly a decade of military and operational experience, with a proven track record coaching professional athletes to provide an unappareled training experience. Influencing the highest standard of tactical fitness and physical capability through lifelong knowledge acquisition and execution.
When you join a team you’re getting more than programming, you’re joining an online community.
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