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 Rebound Plate Jumps
3 x 10
B2
Vertical Jump Repeats
3 x 10
C1
Loaded Depth Drop
3 x 5
C2
Drop Catch Inverted Row
3 x 5
Strength/Power
D
Escalating Density
EDT: One 10 minute block. We will alternate between two opposing movements (each at 85% 1RM) for the entire duration, moving back and forth between movements with minimal rest. The objective is to maintain a heart rate under 165 BPM. Adjust the the load here if need, focus on producing power and staying technical throughout movements. Sumo Deadlift: 3 Reps Floor Press: 3 Reps
E1
Non Alternating DB Reverse Lunge
4 x 15
E2
Split Stance Single Arm DB Row
4 x 15
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) w/ Ruck
1 x 45:00
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 Plate Hops
3 x 5
B2
Lateral Skater
3 x 5
C1
Loaded Box Jump
3 x 5
C2
Plyo Inverted Row
3 x 5
Strength/Power
D
Escalating Density
EDT: One 10 minute block. We will alternate between two opposing movements (each at 85% 1RM) for the entire duration, moving back and forth between movements with minimal rest. The objective is to maintain a heart rate under 165 BPM. Adjust the the load here if need, focus on producing power and staying technical throughout movements. Box Squat: 3 Reps Mixed Grip Strict Pullup: 3 Reps (alternate grip ea set)
E1
DB Step Ups
4 x 15
E2
Split Stance DB OH Press
4 x 15
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
HICT Circuit
3:00 block x 4 Cycle through all movements twice, to meet prescribed duration of time block. Each movement will be performed for 1:00, moving to the next movement without rest. Our goal here is to work near or above threshold (>165 BPM) for the duration, while increasing capacity/endurance of the fast twitch fibers while in an aerobic environment. After initial block is complete, repeat the block one more time. 1. Treadmill/Assault/Airdyne: :30 - Maximum sustainable pace 2. Double DB Snatch: :30 - 1 Snatch every 2-3 seconds 3. Med Ball TE Slams (18-24"): :30 - 1 Slam every 2-3 seconds (Cycle through x2) Active Recovery: 2:00 - Walking, utilizing diaphragmatic breathing (Inhale 3 seconds through the nose, exhale 3 seconds out through the mouth)
C
Cardiac Output (Constant)
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 30
D2
Arms Extended Sled Drag
3 x 30
D3
Lateral Sled Drags
3 x 30
E1
Bodyweight Alternating Lunge
3 x 1:30
E2
Hand Release Push-Up
3 x 1:30
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
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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