OR1
Elite Adaptations (SPEAR)
Tactical / MilitaryHow we facilitate preparation is indicative of the level at which we operate.
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
B
Trap Bar Farmers Carry
3 x 20
C
Single Arm Farmer Carry
3 x 20
D1
Reverse Sled Drag
3 x 20
D2
Arms Extended Sled Drag
3 x 20
D3
Lateral Sled Drags
3 x 20
E1
Bodyweight Squat
2 x 1:00
E2
Hand Release Push-Up
2 x 1:00
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 60:00
C
Parasympathetic Breathing
1 x 5:00
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
B1
Drop Intervals
800, 700, 600, 500, 400
B2
Alternating Sand Bag to Shoulder
5 x 20
B3
Active Rest
5 x 2:00
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
Box Jump Repeats
3 x 10
B2
Plyo Inverted Row
3 x 10
C
Eccentric Box Squat
5 x 3
D
Eccentric Incline Bench Press
5 x 3
E
B Stance Barbell RDL
2 x 10
F
Mixed Grip Pull 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
B1
Cardiac Output (Constant) W/ Ruck
1 x 60:00
B2
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
Lateral Box Jump Repeats
3 x 10
B2
Plyo Push-Up
3 x 10
C
Snatch Grip Eccentric Deadlift
5 x 3
D
Eccentric Close Grip Bench Press
5 x 3
E
Barbell Split Squat
2 x 10
F
Single Arm Chest Supported Row
2 x 10
Christopher Apgar
Utilizing nearly a decade of military and operational experience, with a proven track record coaching professional athletes and SOF 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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