STRENGTH

Warm Up: 4 Rounds of 

Barbell Complex

6 Sit Ups

2 Hip Swivels

1) 8 Rounds of 
3 Barbell Thrusters - Increase weight until 3 is hard but doable

Instep Stretch

2) 5 Rounds of 
5 Dead Lift - Increase weight until 5 is hard but doable...Keep Good FORM!

15 Glute Leg Lifts (15/15)

10 Weighted Sit ups @ 45lbs

3) 5 Rounds of 

10 Bench Press - increase weight each round

4 Clapping Push Ups

1 Rope Climb

10 Seated Russian Twists @ 25lbs (10/10)

WORK CAPACITY

Warm Up: 4 Rounds of
20 Jumping Jacks
5 1 Leg Dead Lift @ 20kg (5/5)
3 1 Arm Snatch @ 20kg (3/3)
Instep Stretch

1) 12 Rounds for time of
8 KB Swings @ 20kg
8 Goblet Squats @ 20kg
6 STRICT Push Ups (chest to ground and full extension up...if you do shitty ones, it'll be too easy)
3 Air Squats immediately followed by...
3 Jump Squats immediately followed by ...
3 Burpees

2) 3 Rounds of
30 Fast-paced Step Ups (15/15) holding 25lb DBs
12 Dip Ext Leg Raises
10 Ball Slams
8 Slasher to Halos (4/4)
2x Toe Touch Complex

The circuit for time is pretty intense if you push yourself.  I did not take a break and was able to push through the squats, jump squats, and burpees without too much of a pause, even though I wanted to take a break.  As I mentioned, there is a HUGE difference in the way athlete's do "regular" push up and making them do "strict" Push Ups. When I add push ups to my programming, our athlete's were trying to make them harder by elevating their feet, adding a weight vest, etc..., but after we started enforcing full range of motion Push Ups, they weren't so eager to make them harder.  I'm positive they will adapt and in a few weeks be progressing them, but as with our foundational lifts, we establish proper range of motion before we progress the external resistance.  The last circuit is a grind and hammers the core.  We added the Toe Touch Complex from Mountain Athlete to work on our flexibility in a different way.  For our firefighters, if you have access to a ladder in the hose tower, substitute the step ups for one hose tower climb or stair climb.

As always, I appreciate your comments, pics, and feedback.

Dave - dmh@drivenstrong.com

STAMINA

For 60 Minutes:

40 Jumping Jacks
20 Squats
10 Push Ups
800m Run

Moderate and Steady Intensity...this is NOT max round for time training. We are recovering from the last few sessions and collecting the benefits of training for 60 minutes in this HR Zone.

Comments and questions: dmh@drivenstrong.com

STRENGTH

Warm Up: 4 rounds of
Barbell Complex (increase weight each round)
Hip Swivel

1) Find Approx Push Press 1 Rep max

2) 6 rounds of
2x Push Press @ 85% of 1 RM
1x Rope Climb or 5 Pull Ups
5x Shoulder Dislocates

3) 5 Rounds of
5x KB Snatches (5/5) increase weight each round
5x Box Jumps
10 Seated Russian Twists (10/10)

4) 5 Rounds of
10 DB Front Squat increase weight each round
10 DB RDLs
10 Poor Man's Leg Curl (10/10)
1/2 HAM

WORK CAPACITY

Warm Up:

5 minutes foam roller

2 rounds of:

12 BB RDLs

12 BB High Pulls

12 Push Press

12 Good Mornings

12 Situps

1) With a running clock perform the following every two minutes for 20 minutes

10 KB Snatch (5L/5R)

 2 KB Turkish Get Ups (1L/1R)

 6 1 Arm KB Sit Ups (3L/3R)

2) 4 rounds of 

30 sec 3 way plank holds (side, middle, side)

10 Russian Twists w/ 25 lbs (10/10)

Hug Mobility

STRENGTH

Warm Up: 3 Rounds
Barbell Complex
6 Sit Ups
1/2 HUG Mobility

1) Find Front Squat Approx 1 RM

2) 6 rounds of
2 Front Squat @ 85% of 1 RM
2 Hip Swivel Mobility

3) 5 Rounds of
6 Weighted Pull Ups (add weight if possible)
4 Scottie Bobs (increase weight each round)
2 Y&L Mobility

4) 5 Rounds of
10 SB Cleans over the shoulder (5/5)
5 Burpees
6 SB Get Ups @ 80lbs
10 Dip Ext Straight Leg Raises

WORK CAPACITY

Warm Up:

3 rounds of

5 Burpees

10 Squats

10 Push Ups

10 Sit ups

4 Pull Ups

1) For Time:

14,13,12,11,10....1 reps of

Medicine Ball (MB) Squats

MB Slams

MB 1-arm Push Ups (alternating)(see picture below)

MB Sit Ups

2 Pull ups (only two each round...does not change)

  

STRENGTH

Warm Up:
3 Rounds of
Barbell Complex
6 Sit Ups
Prisoners Stretch

1) 8 Rounds of
3 Overhead Squats - Increase weight each round until 3 is hard but doable
1 Hip Swivel each side

2) 5 Rounds of
6 Front Squat - Increase weight until 6 is hard but doable
6 Box Jumps
4 KB Slashers (4/4)
In Step Stretch

3) 5 Rounds of
10 DB/KB Floor Press - Increase weight until 10 is hard but doable
10 1 Arm Rows (10/10)
10 Back Ext Sit Ups

Work Capacity
Warm Up: 3 rounds
Mobility Complex

1) Perform the following every minute for 10 minutes:
6 Burpees
3 Lunge Jumps (3/3)
3 Clapping Push Ups
8 Kneeling DB Curl and Press 25lbs

rest 3 min...

2) Max rounds in 10 minutes of
3 Hang Power Cleans @ 95lbs
3 Front Squats @ 95lbs
3 Back Squats @ 95lbs
12 Toe Touches (feet in the air, doing a crunch reaching for your toes)

3) 4 Rounds of
20sec 3-way plank holds (one minute running clock 20 sec each direction side, middle, other side)
10 Superman Extensions
8 1-arm KB Sit ups w/ 20kg (8/8)

STAMINA --Don't pass these training sessions by!!

50 Min Stair Climb or Ruck march with 40 lbs on back
Pace: Moderate, conversational

** This is not a max rounds effort.  Keep a steady pace.

Again, we use this type of workout to separate various timed intense sessions (prevent mental and physical burn out) and for active rest after a strength session.

As always our Stamina Goals are

1) Recovery

2) Active Rest from intense and demanding training

3) Metabolism Boost

4) Fat-Burning Work

5) Long Slow Distance Training for those tendons, ligaments, and stabilizing muscle that are hard to hit in a gym environment.

STRENGTHWarm Up: 4 rounds of
5 Walking Barbell Lunges 75lbs (5/5)
8 KB Swings 20kg
10 Push Ups
Instep Stretch

1) Find Approx Bench Press 1 Rep Max

2) 6 rounds of
2 Bench press @ 85% of 1RM
4 KB Slasher to HALOs 12kg (4/4)

3)5 rounds of
5 One Arm Snatch -- Increase weight until 5 is hard but doable (5/5)
8 Ball Slams 30lbs
5 Jeremy Specials (ankles to bar + pull up)

4)5 Rounds of
5 Dumbbell Front Squats...immediately into
5 Jumps Squat
10 Back Extension
2 Hip Swivels

Work Capacity
Warm Up: 4 rounds of 
Dumbbell Complex (increase weight each round)
1/2 HUG Mobility


1) 8 rounds for time of 
6 DB Squat Clean and Press - use 30 lb DBs
200m Run
6 Box Jumps
6 Inverted Rows


2) 4 Rounds of 
6 Ball Slams
10 Poor Man's Leg Lift (10/10)
20 sec Walk Ups
Instep Step Stretch




Dave,
I noticed the training is back to the old format and I welcome it even though it continues to kick my butt. Why the change back...just wondering?  Thanks again for the training and exercise resources.
Regards, 
A


A,
After the transition with Military Athletes, I experimented with changing up the training. I had people contact me asking for more basic, beginner style training, so I tried making it more general for those who follow the site.  I still received feedback  from people saying the workouts were too hard and asking if I could develop easier ones.  This was even after the new transition of training, so it got me thinking that those types of people, more than likely, will not follow anything you put in front of them regardless of what it is.  I figure if someone is dedicated and committed they will do what they can and modify what they need to.  I don't want to "dumb down" the training for people that realistically won't even follow it consistently.  I'd rather provide the training that I perform myself and that I know is followed by many people.  This training is not for everyone.  It is intense and requires hard work and consistency, but the results are awesome.  There are plenty of other sites out there that provide more basic stuff.   Whatever your level is, find a program you like and stick with it. Consistency and hard work have no substitution. 

Thanks for the feedback...it is always welcome.

Dave

Warm Up: 3 Rounds of
Barbell Complex
2 Hip Swivels

1) 8 Rounds of
3 DeadLifts (increase weight each set until 3 is hard but doable)
2 Scorpions

2) 5 Rounds of
6 Pull Ups (weighted if possible)
7 KB/DB Floor Press (7/7)
20 Seated Russian Twists 25lbs

3) 5 Rounds of
8 Overhead Squats
3 Jingle Jangles
8 Back Extensions

Here is an email I recieved with a question I get frequently:
Sir,
   I am currently in the Navy.  I weigh 230lbs I am trying to trim down to 200 lean I have increased my cardio but the weight is not coming off, I have been doing two workouts a day for a little over a month.  My workouts consist of Mon, Weds, Fri I do command PT which is about 45 mins and consists of 2 miles broken up into two lap intervals with push ups, flutter kicks, and crunches.  On Tues, Thurs I swim in the morning, I am up to 1200 meters.  I take the weekends off.  For lunch I do another two miles of interval training with 3 min rounds in between.  I maintain a vegetarian diet, which does consist of a lot of soy.  I do eat some junk don't get me wrong we have to treat oursleves, but I don't eat fast food.  I don't eat breakfast, for lunch I eat light and then a good dinner.

Thank your for your time
Very Respectfully,
D


D,

I rarely deal with athletes that have weight loss as their main training objective. I am not a nutritionist or dietitian, but would recommend you do some research on affective weight loss strategies. When you do such research, you will find that there are some common requirements:

• NEVER skip breakfast!
• Eat smaller meals every 2.5-3.0 hours
• Ensure every meal has a quality protein source (nothing fried)
• Ensure at least every other meal has vegetables
• Cut out all Flour and sugar ( no bread, pasta, candy, soda, juice, etc...)
• Do not drink anything with calories (no beer, soda, juice, sports drinks, etc...)

 Here is the except from Military Athlete about nutrition:

WHAT ABOUT NUTRITION?

We have a somewhat contrarian view of proper nutrition. First, we find the goal of proper nutrition can and is used as an excuse not to train hard. There are many people with great diets who are severely deconditioned. Likewise, there are many people who have terrible diets, but are very fit. 

 

We do believe that a bad diet will limit and hinder your fitness. Eat well, train hard, get plenty of sleep, and you'll make great gains.

 

Second, proper nutrition is intuitive, it isn't rocket science. You know when you're eating junk. 

 

Third, we believe strict, onerous diets are not sustainable over the long run. And we're in it for the long run. 

 

Finally, "event" nutrition is different from daily nutrition. If you have a long run, big climb, or tactical mission ahead, carbo load or you'll likely bonk.

 

Here's our Nutritional Guideline: 

6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don't eat carbs (bread, spuds, rice) or sugar. 

1 Day a Week: Cheat like a mother! Beer, pizza, ice cream - you name it! 

 

Is it easy?? Not at first, but it does work.  As for training, I would recommend our training sessions.  You may have to modify them a bit at first, but do what you can and continue to push yourself.  If you are trying to truly lose weight, you have to be VERY serious with your diet (not just here and there) and keep up your training...not only just cardio.  However, when you are doing cardio,  adding long slow distance training is very affective when it comes to weight loss. Long slow distance for 45-60 minutes generally jump starts your metabolism and burns fat. This is part of the reason we include it in our training.  

These are just simple guidelines that may point you in the right direction knowing very little about you and your situation.  

David    

WORK CAPACITY

WARM UP: 3 Rounds of
Mobility Complex
Instep Stretch

1) 10,9,8,7,6,5,4,3,2,1 reps of
Pull Ups
KB/DB Swings 32kg
1,2,3,4,5,6,7,8,9,10 reps of
Burpess
Sit Ups w/ 45lb plate extended overhead

2) 4 Rounds of
10x Slasher to Halo
30sec Supreman holds
10x Side Plank extentions (10/10)


So... the first set should look like 10 pullups, 10 KB Swings, 1 Burpee, 1 Sit Up...the second round should be 9 Pull Ups, 9 Kb Swings, 2 Burpees, 2 Sit ups, etc... The first two exercises are going down and the last two are going up.

May 11, 2010
STRENGTH

Warm Up: 4 Rounds of
10 DB Thrusters 25#
6 Lunge Jumps 3/3
6 Clapping Push Ups
Instep Stretch

1) 8 Rounds of
3 Barbell Thrusters (increase weight each round until 3 is hard but doable)
1/2 Hug Mobility (do one leg and the other leg the following round)

2) 4 Rounds of
6 DB Front Squats... immediately followed by
20m Sled Sprint (if not sled or tire to pull, do 4x20m sprints...2 round trips)
Prisoner Stretch (both legs)

3) 4 Round of
10 Bench Press
10 1-arm Bent over rows (10/10)
20 sec 3 way plank holds (right side, prone, left side)....use a running clock so it should take 1 minute