Sorry, for the delay today. I had some trouble with my internet connection, so please stop with the hate mail...jerks.
Also, we may be setting up a programming workshop for those athletes that have been doing our training for a while. This would be a great opportunity to learn the method to the madness. I have found that athletes train harder and are more strict with their diets/training when they have the knowledge of why they are doing what they are prescribed. Email me if you are interested at DMH@drivenstrong.com: Must have a working knowledge of our training.
Monday - Work Capacity
Warm Up: 3 Round
(use unloaded barbell)
10x RDLs
10x Hi Pulls (the upright row portion of the hang power clean)
10x Back Squat
10x Sit Ups (unloaded)
Instep Stretch
1) 10 Rounds of
Barbell Complex @95lbs (if over body weight is over 200 lb. use 105lb)
Rest 1 Minute
*** if Barbell work isn't an option, substitute in the Dumbbel Complex @ 30lb DB minus the sit ups
2) 6 Rounds of
4x Jeremy Specials (Ankles to Bar into a pull up)
8x DB RDLs with 25lb DBs (emphasize the stretch portion)
4x Kneeling Half Moons (40lb SB or 45lb Plate)
60 Sec Prone Plank Hold
- It'll be interesting to see how you all respond to the Barbell Complex for 10 rounds. Use good form and keep the usual pace on the complex...do not go slower because you want extra rest...a minute is long enough. Circuit number 2, our core circuit, is the one that will probably seem the toughest. As you know, we hammer the core with our programming, but the benefits are a more balanced and injury-free athlete because of it.
TUESDAY STAMINA
45 Minute Run, Ruck, Hike, or Stair Climb.
- It would be in your best interest to chose something mode specific to your profession. For my Military Athletes, I prefer rucking. For Firefighters, I prefer stair climbs or Weighted Step ups.
WEDNESDAY STRENGTH
Warm Up: 4 Rounds of
3x Snatch Grip Dead Lifts
3x Hang Power Snatches
3x Hang Squat Snatches
3x Full Squat Snatches
Prisoner Stretch
*** for loading use, 45, 55, 55, 65 lbs
1) Find Max Reps Strict Pull Ups - no kipping - dead hang to chin above the bar...cannot leave the bar once you mount it. Should not take long.
2) Find Front Squat 1 Rep Max
3) 6 Rounds of
2x Front Squat @ 85% of 1 RM
Pull Ups (use 25% of your Max reps for each round...if your max reps were 16 strict pull ups, you would use 25% of 16 for each round...4 reps each round)
4) 5 Rounds of
6x Standing Military Press - increase weight rapidly until 6 is hard but doable
6x Inverted Rows
10x Sit Ups - Unloaded
5) 5 Rounds of
10x Double KB Clean @ 24kgs immediately into
4x 24" Box jumps
3x Shoulder Sweeps 3/3
4x Pull Ups (strict)
- Tough Strength Session. You really have to push yourself to finish in 60 minutes. Keep track of your max pull ups for future comparison.
THURSDAY WORK CAPACITY
Warm Up: 2 Rounds of
Mobility Complex
1) 12 Rounds of
400m Run
10x KB Swings at 24 kgs
10x MB Slams
8x Ring Dips
- Seems short, but it won't be. The 400m runs take up a lot of time 12x400m is about 3 miles.
FRIDAY STRENGTH
Warm Up: 5 Min of SB Get Ups @ 80lbs
2 Rounds of
3x Squat to Stand
Instep Stretch
1) 8 Rounds of
3x Weighted Pull Ups - increase weight each round until 3 is hard but doable
1/2 HUG Mobility
2) 6 Rounds of
4x Hang Power Cleans - increase weight until 4 is hard but doable...if you have to set it down, it is to heavy for this session.
10x Weighted Sit Ups - 45lbs
3x Shoulder Sweeps
3) 6 Rounds of
8x Lateral DB Lunge 8/8 immediately into...
3x Jump Lunges 3/3
8x Back Extensions
- You can obviously tell we are working on our pull ups this week. Many people avoid doing them because they suck at this exercise. Every Rescue Athlete should have increasing their relative strength as a high priority, this means mastering your body weight through space.
TRAINING SESSIONS for 19-23 JULY
MONDAY - STRENGTH
Warm Up: 4 rounds of
8x Air Squats
8x 135lb Dead Lifts
8x Push Ups
4x Pull Ups
1/2 HUG Mobility
1) 8 rounds of
3x Dead Lift - increase weight each round until 3 is hard but doable
Prisoner's Stretch
2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
5x Pull Ups - weighted if possible
20x Seated Russian Twists @ 25lbs
3) 5 Rounds of
6x Hang Squat Cleans - increase weight until 6 is hard but doable
5x Jump Squats -- max height
10x Back Extensions
TUESDAY - STAMINA
1) For 50 Minutes:
400m Run
20x Step Ups (20 each leg, 40 total)
20x Air Squats
10x Walking Lunges - unloaded (10 each leg, 20 total)
30x Jumping jacks - single count
2) 2 Rounds of
10x Poor Man's Leg Curl (10 each leg, 20 total)
8x Ankles to Bar
HAM Mobility (Both legs each round)
WEDNESDAY - STRENGTH
Warm Up: 4 Rounds of
Barbell Complex @ 75lbs
Pigeon Stretch
1) Find Push Press 1 Rep Max
2) 6 Rounds of
2x Push Press @ 85% of 1 RM
5x Mobility Squat (Slow air squats designed to work on range of motion)
Instep Stretch
3) 5 Rounds of
4x Curtis P's - increase weigh until 4 is hard but doable
4 Burpee Broad Jumps
12x Sit Ups - unloaded
4) 5 Rounds of
10x DB RDLs - increase weight each round until 10 is hard but doable
5x Kneeling Sandbag Keg Lifts (5 each side, 10 total)
60 sec side plank holds (30 sec each side)
THURSDAY - WORK CAPACITY
Warm Up; 2 Rounds of
Mobility Complex
1) As many rounds as possible in 10 minutes of
10x KB Swings @ 24kgs
5x Jump Squats
200m Run
Rest 3 Minutes....
2) 50 Sandbag Getups
3) 4 Rounds of
10x 1-leg hip bridge (10 each leg, 20 total)
8x Slasher to HALOs @ 16kgs
3x Squat to Stand
FRIDAY - STRENGTH
Warm Up: 4 rounds of
10x RDLs (barbell unloaded)
10x High Pulls (barbell unloaded) - high pulls are like a power upright row
10x Overhead Squats(barbell unloaded)
Instep Stretch
1) 8 Rounds of
3x Hang Squat Snatch - increase weight until 3 is hard but doable
1/2 HUG Mobility
2) 6 Round of
5x DB Front Squat w/ 40lb dumbbells....immediately into
100m sprint
2x Hip Swivel Stretch
3) 6 Rounds of
8x KB Floor Press - increase weight until 8 is hard but doable
8x Pull Ups
60 Sec Ab Bridge Complex
I apologize for being a little inconsistent with the posting of training. From now on, I want to post the training for a week at a time. This should help everyone out.
- David
Monday: Work Capacity
Warm Up: 10 minutes of
SB Get Ups at 80lbs
1) 4 minutes to do one 800m run... immediately into
400m run in 3 minutes... immediately into
2 - 200m runs every 2 minutes -- the extra time you have for each run is your rest.
This should take 11 minutes total.
Rest 3 minutes
2) For 10 minutes perform the following:
5 Mr. Spectaculars @ 16kgs
4 Broad Jumps
5 Ball Slams
4 Pull Ups
3) 4 rounds of
5 Fire hydrant mobility (5 each way and each direction)
10 Back extensions
5 Ankles to Bar
Tuesday: Strength
Warm Up: 4 rounds of
10 RDL (Barbell unloaded)
10 Upright Rows (Barbell unloaded)
10 Front Squats (Barbell unloaded)
10 Push Press (Barbell unloaded)
10 Sit Ups
1) Find Squat Clean and Push Press 1 Rep Max
2) 5 Rounds of
2 Squat Clean and Push Press @ 85% of 1 Rep Max
3 Squat to Stand
3) 5 Rounds of
6 DB Lateral Lunges 6/6 - increase weight until 6 is hard but doable
3 Lunge Jumps 3/3
HUG Mobility
4) 5 Rounds of
10 KB/DB Floor Press - increase weight until 10 is hard but doable
8 Inverted Rows
10 Back Extensions
Wednesday:Work Capacity
Warm Up: 2 Rounds of
Mobility Complex
1) For Time: 7,6,5,4,3,2,1,,6,5,4,3,2,1 reps of
2x KB Swings @ 24kgs
Burpees
Dips
2x Weighted Sit Ups @ 45 lbs
2) 4 Rounds of
10 Poor Man's Leg Curl
60 Sec Ab bridge complex (20 sec side plank, 20 sec middle, 20 sec side plank)
1/2 HAM Mobility
Thursday: Stamina
60 Minute Run at a Moderate Pace
Friday: Work Capacity
Warm Up: 6 Rounds of
3 DOT Drill
3 Scottie Bobs @ 25lbs
5 1 leg Deadlift @ 24kgs 5R/5L
Instep Stretch
1) Perform the Following every 2 minutes for 10 minutes:
10 Deadlifts @ 185lbs
5 Jump Squats
6 Jungle Jangles
2) 6 Rounds of
30 Sec Plank Walk Ups
10 Seated Russian Twists @ 25lbs
8 GHD Sit Ups
In Step Stretch
STRENGTH
Warm Up: 4 Rounds of
Dumbbell Compex @ 25lbs
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 rounds of
2x Bench Press @ 85% of 1 RM
1/2 HUG Mobility
3) 5 rounds of
5x Hang Power Snatch - increase weight until 4 is hard but doable
5x Ankles to Bar
Frog Stretch
4) 5 Rounds of
10x DB RDL - increase weight until 10 is hard but doable
5x Overhead Plate Lunges - 25lbs 5L/5R
60 Sec Superman Holds
Warm Up: 4 Rounds of
Dumbbell Compex @ 25lbs
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 rounds of
2x Bench Press @ 85% of 1 RM
1/2 HUG Mobility
3) 5 rounds of
5x Hang Power Snatch - increase weight until 4 is hard but doable
5x Ankles to Bar
Frog Stretch
4) 5 Rounds of
10x DB RDL - increase weight until 10 is hard but doable
5x Overhead Plate Lunges - 25lbs 5L/5R
60 Sec Superman Holds
WORK CAPACITY
Warm Up: 2 rounds of
Mobility Complex
1) Perform the following every 2 minutes for 10 minutes:
6 Sand Bag Get ups @ 80lbs - 3L/3R
6 Burpees
Rest 3 minutes
2) As many rounds as possible in 10 minutes of
"Prison Complex"
10 Dips
5 Pull Ups
15 Push Ups
20 Sit Ups
3) 4 Rounds of
4 1-leg Hip Bridge 4L/4R
8 Slasher to HALOs @ 16kg 8L/8R
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
Comments: Substitute in Turkish Get Ups if you do not have Sand Bags. Watch out for the Prison Complex. It doesn't look like much, but humbles you fast.
Warm Up: 2 rounds of
Mobility Complex
1) Perform the following every 2 minutes for 10 minutes:
6 Sand Bag Get ups @ 80lbs - 3L/3R
6 Burpees
Rest 3 minutes
2) As many rounds as possible in 10 minutes of
"Prison Complex"
10 Dips
5 Pull Ups
15 Push Ups
20 Sit Ups
3) 4 Rounds of
4 1-leg Hip Bridge 4L/4R
8 Slasher to HALOs @ 16kg 8L/8R
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
Comments: Substitute in Turkish Get Ups if you do not have Sand Bags. Watch out for the Prison Complex. It doesn't look like much, but humbles you fast.
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