RESCUE STRENGTH 

Training at 

MILITARY ATHLETE in Colorado Springs

If you live in Colorado Springs and are interested in training at our facility contact dave@militaryathlete.com

May 10, 2010
STAMINA
No warm up
1) For 45 minutes perform the following
50 Step Ups (unloaded) (20 inch object to step on to....box, bench, stacked hose rolls, etc...)
1 Dumbbell Complex 25lbs

This training session can be manipulated in many ways.  You can increase the weight of the dumbbells, I used 40's, or you can do your step up with weight.  If you haven't done this session before, I recommend doing the step ups unloaded and 25lb dumbbells.  The step up will regulate your heart rate, but the complex with spike it.


May 9, 2010
Work Capacity
Warm Up: 2 rounds of
Mobility Complex
In step Stretch

1) For time:
10 SB Get Ups 80#
50 Pull Ups
10 SB Get Ups 80#
50 Sit Ups 25#
10 SB Get Ups 80#
50 Dips
10 SB Get Ups 80#
50 Ball Slams 25#
10 SB Get Ups 80#
50 DB Curl & Press 25#
10 SB Get Ups 80#
50 Air Squats

2) 4 Rounds of
20 Sec 1/2 Jane Fondas
30x Shoulder Hand Jobs w/ 2.5lb plate (30/30)

The Main Effort is a grind, but isn't as bad as it seems.  Most of our crew finished under 30min. The Pull Ups and Dips were the longest of the 50 effort exercises.



May 8, 2010
STRENGTH
Warm Up: 4 Rounds of
Dumbbell Complex
w/ 5 Ankles to Bar

1) Work Up to Push Press 1 Rep Max

2) Max Reps Dead Hang Pull Ups -- no swing, kipping...STRICT!

3) 6 Rounds of
2 Push Press @ 85% of 1 Rm
25% of Max Rep Pull Ups (ie. if you did 20 Pull ups, you will do 5 reps every set and always round up)
2 Y&L Shoulder Mobility

4) 5 Rounds of
8 KB Swing increase weight each round
12 Lunge Jumps (6/6)
12 MB Sit Ups 30lbs

5) 5 Rounds of
8 One arm KB/DB Dead Lifts (8/8) @ 24kgs
8 Jumps Squats
30 Sec 3-way plank Hold

May 5, 2010

Fire House Training

Warm up: 4 Rounds of 

Barbell Complex

w/ 1 HUG Mobility

1)Work Up to a Front Squat I Rep Max

2)6 Rounds of
2x Front Squats at 85% of 1 rep max

2x In step Lunge

3)5 Rounds of 
6x Bench Press (increase weight until 6 is hard but doable)

4x Clapping Push Ups

8x Inverted Rows

4)4 Rounds of 
10x Ankles to Bar

10x 1 arm snatches 5/5 @20kg

20x Russian Twists

10x Superman Ext

May 6, 2010

Off-Shift Training 

2 Mile Run

May 7, 2010

Off-Shift Training

Warm Up: 4 Rounds of 

DB Complex (increase weight each round)

4x Jump Squats

Pigeon Stretch

1)Perform the following every 2 minutes for 20 Minutes
8 KB Snatches @ 20kg (4/4)

5 Pull Ups

5 Ball Slams

5 Jump Squats

5 Push Ups

2)4 Rounds of 
8x KB Slasher to HALOs

15x Glute Leg Lifts (15/15)

15x Plate sit ups (weight extended overhead)

8x Side Plank Raises (8/8)

Sunday May 2, 2010

Fire House Training

Warm Up: 4 Rounds of 

DB Complex (increase weight each round)

1 HUG Mobility

1) 8 rounds of 

3x Curtis P's (increase weight each round until 3 is hard but doable)

20x Russian Twists 25# (10/10)

2x Hip Swivels

2) 4 rounds of 

6x DB Front Squat (increase weight until 6 is hard but doable)

6x DB RDL (try to use same DBs as Front Squat)

10x Weighted Sit Ups w/45lb Plate

Instep Stretch

3) 4 Rounds of 

12x DB Push Press 

8x Ball Slams

4x Clapping Push Ups

20 sec 3-way Plank Holds (side, prone, side)

Monday  May 3, 2010

Off-Shift Pt 1

60 Minute Hike w/ 40 lbs (I put my son on my back) at a moderate pace (can carry on a conversation)

Tuesday May 4 , 2010
Off-Shift PT 2

Warm Up: 3 Rounds of 

10 KB Swings 20kg

20 Jumping Jacks

10 KB Goblet Squats 20kg

5 Pull Ups

1) Countdown

12,11,10,9,8,7,6,5,4,3,2,1 reps of 

KB/DB Swings @ 32kg (70lbs)

Jump Squats

Pull Ups

Push Ups

2) 2 Rounds of 

20 Sec 1/2 Jane Fonda

10 Back Ext

10 Back Ext Sit Ups

FIRE HOUSE PT
Thursday April 29, 2010

Warm Up: 3 Rounds of

Mobility Complex

2x Instep Lunge Stretch

1) Find Approx Bench Press 1 Rep Max 

2) 6 Rounds of 

2x Bench Press @ 85% of 1 RM

5x Shoulder Dislocates

3) 4 Rounds of 

6 Dead Lifts (increase weight until 6 is hard but doable)

6 Jump Squats

1 HUG Mobility

4) 4 Rounds of 

12 DB Front Squat 

12 DB RDLs

20 Sec 3 way side plank (side, prone, side)

OFF-Shift PT

Friday April 30, 2010

50 Minutes -- Long Slow Distnce

50 Minute Hike or Stair Climb (unloaded) moderate pace - can carry on conversation

or 

Treadmill 3.0mph, 10% incline

Off-Shift Day 2

Wednesday 28 2010

Warm Up: 4 Rounds of

10 KB Swings @20kg

8 Goblet Squats @ 20kg

6 Clapping Push Ups

4 Ankles to bar

1)Max rounds in 20 min of 

200m Run

6 Pull Ups

5 Burpess

3 Scottie Bobs (25lb DBs)

2) 4 Rounds of 

8 Slasher to Halos 8/8

8 Back Extensions w/ 25lbs

8 Back Extension sit ups w/ 25lba

1/2 HAM Mobility

Monday
Warm Up: 3 Rounds of
Dumbbell Complex
w/ 2 Hip Swivels


1) Find Approx 1 Rep Max of 1-Arm Snatch


2) 6 Rounds of 
2  1-Arm Snatch @ 85% of 1RM (2L/2R)
1/2 Hug Mobility


Rest 3 Minutes


3) 5 Rounds for time of
6 SandBag Front Squats 80lbs
12 Push Ups
6 Jump Lunges (6L/6R)
12 Inverted Rows


TUESDAY
OFF-SHIFT Day 1:
50 Minute Long Slow Distance
Heart Rate Zone: 120-140
Comments: Your choice of Cardio (ie. stair climb, hike, treadmill walk @ incline, etc.)
This activity is selected for the day coming off shift because it is less intensive, but has tremendous benefit in the long run such as increase metabolism, fat burning, increase tolerance to heat and altitude, and works the small tendons, muscles and joints that just aren't affected during shorter sessions.


THURSDAY
4 Rounds of 
10 Squats
 8 Push Ups
 6 Lunge Jumps (3/3)
 4 Plyo Push Ups
 2 Squat Jumps
 1 HUG Mobility


1) Find Approx Front Squat 1 Rep Max


2) 6 Rounds of 
2 Front Squats @ 85%
2 Hip Swivels


Rest 3 Minutes


3) For 20 Minutes
Pace: Fast paced, but not a race
5 Bench Press @ 185
10 Ball Slams
5 Dips
5 Pull Ups
10 Russian Twists

FRIDAY

OFF-SHIFT Day 1:

50 Minutes Run or Stair Climb

Heart Rate Zone: 120-140

Comments: Your choice of Cardio (ie. stair climb, hike, treadmill walk @ incline, etc.)

This activity is selected for the day coming off shift because it is less intensive, but has tremendous benefit in the long run such as increase metabolism, fat burning, increase tolerance to heat and altitude, and works the small tendons, muscles and joints that just aren't affected during shorter sessions.

STAMINA EFFORT

Warm Up: 2 Rounds of
200m Jog
5 KB 1 Arm Rows (5/5)
10 Ball Slams
15 KB Swings
20 Mountain Climbers

1) For 50 Minutes (keep good pace...should be able to maintain a conversation):
400m  Run
10 KB Swings
20 Step Ups (10/10)
20 Air Squats
10 Side Plank Raises (10/10)

Work Capacity

Warm Up: 2 rounds of 20 second work and 20 seconds rest for each of the following:
PVC Overhead Squats
Jumping Jacks
Push Ups
KB Swings
MB Sit Up and reach
MB Thrusters
Inverted Rows

1) For 6 Rounds of 20 sec work and 20 sec rest
Mtn Climbers
KB Swings
Ball Slams
KB Slashers
Air Squats
Push Ups
Inverted Rows

2) 4 Rounds of
12 V-Ups
30 Sec SUperman Holds
12 Weighted Sit Ups (weight on chest)
30 Sec Side Plank Hold (one side each round)

Notes:  Go through each exercises for 20 seconds then rest for 20 seconds as you move to the next exercise. Go through this circuit for the prescribed number of rounds.

STRENGTH SESSION

Warm Up:  3 Rounds of
Barbell Complex (65,85, 95)
2 Hip Swivels

1) Find Front Squat Approx 1 Rep Max

2) 5 Rounds of
2 Front Squat at 85% of 1 RM
2 Pigeon Stretch

3) 5 rounds of
5 Push Press (increase weight each set until 5 is hard but doable)
10 Pull Ups
10 Dips
6 Band Pull Aparts

4) 4 Rounds of
12 Man Makers (20-30 DBs)
12 Med Ball Slams 30lbs
12 Slashers (6/6)
12 Russian Twists 25lbs (6/6)

Strength Session

Warm Up: 3 rounds of
Barbell Complex
w/ 1 HUG Mobility

1) Find Squat Clean approx 1 rep Max

2) 5 Rounds of
2 Squat Cleans @ 85% of 1 RM
2 Hip Swivels

3) 5 Round of
4 Rack Pull Dead lifts (hard but doable weight)
1 Sled Srint
20 Sit Ups

4) 4 Rounds of
10 Bench Press
10 Barbell Bent over Rows
6 Band Pull Parts

WORK CAPACITY

Warm Up: 3 Rounds of 

Dumbbell Complex

w/ 3 Hip Swivels

1) For 40 minutes, perform the following every 2 Minutes:

5 BB Thrusters 115#

5 Ring Pull Ups

5 Box Jumps

1 MB Push Up Complex = 1 regular push up, 1 push with right hand on med ball, 1 push with both hands on mb, 1 push with left hand on mb, 1 regular push ups, (back the other way) 1 push up with left hand on mb, 1 push up with both hands on mb, 1 push up with right hand on mb.

This density workout is a mental game because it lasts 40 minutes. Take it one round at a time and you will be all right.  

STAMINA EFFORT

Warm Up:
5 Min Foam Roller
then 4 rounds of
10 Deadlifts @ 75#
3 Scottie Bobs @ 25#
Instep Stretch

1) Perform the following for 40 minute:
400m Run
40 Step Ups (20L/20R)
40 Jumping Jacks
10 Jump Squats

This effort is performed at fast-paced without straining intensity.  Keep the pace steady throughout the 40 minutes.

ATTENTION FIREFIGHTERS

We are looking for a group of Firefighters that live in the Colorado Springs area for an 8 week Fire Fighter specific program.  We will be training 3-4 times a week. 

 The requirements are the following:

• Commit to 8 weeks of training for a total of 20-24 sessions. The sessions will be a combination of outdoor and gym-based training.
• Must be healthy enough for exercise: Running, Hiking, Strength Training, etc...
• **This is not a beginners program, so participants need to have a decent baseline of fitness.**
• Participant must be available to train between 0900-1200. We will narrow down the training time once we establish our group. Sessions will last 60-90min. We will work with shift schedules.

The group will be limited to 10 Participants.  Please email DMH@drivenstrong.com if you are interested.

Work Capacity

Warm Up: 3 rounds of
"mobility complex"

1) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lift @225
Burpees
Ball Slams
KB Swings @ 24kg

2) 4 Rounds of
8 Glute Ham Raises
8 Dip Ext Leg Raises
8 Side plank raises 8/8
1/2 HAM Mobility

Comments: The countdown training is not timed, however you should get through it quickly. I do not like to time training sessions with deadlifts because people tend to completely lose their form.  Get through this effort quickly as long as you keep proper form.

ATTENTION FIREFIGHTERS

We are looking for a group of Firefighters that live in the Colorado Springs area for an 8 week Fire Fighter specific program.  We will be training 3-4 times a week. 

 The requirements are the following:

• Commit to 8 weeks of training for a total of 20-24 sessions. The sessions will be a combination of outdoor and gym-based training.
• Must be healthy enough for exercise: Running, Hiking, Strength Training, etc...
• **This is not a beginners program, so participants need to have a decent baseline of fitness.**
• Participant must be available to train between 0900-1200. We will narrow down the training time once we establish our group. Sessions will last 60-90min. We will work with shift schedules.

The group will be limited to 10 Participants.  Please email DMH@drivenstrong.com if you are interested.

Strength Session

Warm Up: 3 Rounds of
Barbell Complex
w/ HUG Mobility

1) Find Push Press Approx 1 Rep Max

2) 5 Rounds of
2 Push Press @ 85% of 1 Rep Max
15 MB Sit Ups
2 Y&L Mobility

3) 4 Rounds of
6 Snatches
1 Rope Climb or 10 Inverted Rows
2 Hip Swivels

4) 4 Rounds of
10 DB Front Squats
10 DB RDLS (romanian dead lifts)
8 Slasher to HALOS
20 sec Plank Holds (right side bridge, prone planks hold, left side bridge)

WORK CAPACITY

Warm Up: 4 rounds of
Barbell Complex (2@75, 2@95)
w/ 6 sit ups

1) 10 rounds at each couplet 15 seconds work followed by 15 seconds rest

Kneeling ball slams (15#)
Thrusters @ 75lbs

KB Swings 24kg
Goblet Squats 24kg

MB Sit Ups
Push Up, walk out, Push up, walk back

Keep up the intensity for all 15 seconds.