Sept 20, 2011


TUESDAY 
WORK CAPACITY

Warm Up: 4 Rounds of
100m Run
8x KB Swings @ 20kg
8x Goblet Squat @ 20kg
8x Back Extensions
Foam Roller

1)Perform the Following for time:
10,9,8,7,6,5,4,3,2,1 reps of Front Squat @ 135lbs
1,2,3,4,5,6,7,8,9,10 reps of Box Jumps @ 24 in
10,9,8,7,6,5,4,3,2,1 reps of KB Swings @ 32kg
1,2,3,4,5,6,7,8,9,10 reps of Ball Slams @ 50lbs
***The first rounds should look like:
10 Front Squats, 1 Box Jump, 10 KB Swings, 1 Ball Slam...
9 Front Squats, 2 Box Jumps, 9 KB Swings, 2 Ball Slams...

Rest 5 Minutes (no more, no less)

2) Perform the Following for time: 

1,2,3,4,5,6,7,8,9,10 reps of Front Squat @ 135lbs 

10,9,8,7,6,5,4,3,2,1 reps of Box Jumps @ 24 in

1,2,3,4,5,6,7,8,9,10 reps of KB Swings @ 32kg

10,9,8,7,6,5,4,3,2,1 reps of Ball Slams @ 50lbs (if no heavy slam balls...substitute 2 KB Clean and Press @ 12kg)

***The first rounds should look like:

1 Front Squats, 10 Box Jump, 1 KB Swings, 10 Ball Slam...

2 Front Squats, 9 Box Jumps, 2 KB Swings, 9 Ball Slams...

3) 2 Rounds of
50x Glute Leg Lifts 50/50
30x Shoulder Hand Jobs 30/30 @2.5lbs

Challenging session today.  The countdown effort keeps you going, but it's a mental game as well.  In the back of your mind, you know you have to repeat the session (only backwards). I was proud of my group who showed a warrior-like attitude with no bitching or complaining.  For some, the 135lbs front squats were limiting, but it's a great place to practice our Military Athlete Mental Fitness Goals:
1. No Rest in Transition - don't take a break when going from one exercise to the next...start right away, even if it's just one rep
2. Limit your rest to 5 breaths - When you need to take a break, limit your break to 5 breaths and continue on. You can spend a ton of time trying to catch your breath, so be disciplined and tkae your 5 breaths and continue on.
3. Don't go to failure.  Always take a break with one or two reps in reverse.  If you go to failure, you're done and it's hard to dig out of that hole.
4. No Short Cuts. Do not short reps, range of motion or rounds. No one cares about your time, but cheating shows weakness and only gets easier.  


Note the time difference on the two efforts.  I was able to do the first one in 14:23, but the second effort took me 16:09.  A noticeable difference. Good Luck.

NEW TO RESCUE STRENGTH?  Start Here.

Sept 19, 2011


Monday
Hybrid Strength Session


Warm Up: 3 Rounds of
DB Complex @ 25lbs
Foam Roller

1) One Round every 60 sec for 20 minutes
5x Burpees
60 meter Ladder Suicide Sprint (5 yards and back, 10 yards and back, 15 yards and back)

2) 5 Rounds of
6x Bench Press @ bodyweight
6x Dips
3x Clapping Push Ups
10x Sit Ups

3) 5 Rounds of
10x T Bar Rows
5x Strict Pull Ups
5x Ball Slams @ 50lbs
2x Floor Angels 2/2

A pretty good session with both the work capacity effort and some strength.  The burpees into suicide sprints are a great combo. Some of the athletes I had do 6 burpees and others I dropped to 4.  5 is a good number for most.  The strength portion of the session is at a grind pace.  Try to use bodyweight on the bench for all rounds, but the dips and clapping push ups will catch up to you.  The last circuit doesn't seem like much, but the various back exercises will get you, especially the biceps.  We used a 50lb slam ball, if you do not have a slam ball, 7x jumping pull ups can substitute.
NEW TO RESCUE STRENGTH?  Start Here.

Sept 16, 2011


FRIDAY
WORK CAPACITY

Warm Up: 3 Rounds of
10x BB RDL
10x BB Hang Hi Pulls
10x BB Back Squat
10x BB Good Mornings
5x Jingle Jangles
Foam Roller




1) 10 Rounds of
4x Mr. Spectaculars @ 12kg
4x Double KB Front Squat
4x Jumps Squats
100m Run


2) 4 Rounds of
8x GHD Raises
10x TRX PIKES
8x Slasher to Halos @ 16 KG
90 Sec Front Plank Hold

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 15, 2011


THURSDAY
STRENGTH

Warm Up: 3 Rounds of
Bench Press - 10x,6x, 4x - increase weight for 1 rep max prep
10x Goblet Squats @ 16kg
3x Squat Jumps
10x Russian Twists @ 25lbs 10/10
3x Shoulder Scarecrow


1) Find Bench Press 1 Rep Max

2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
Frog Stretch

3) 5 Rounds of
6x Power Clean - increase weight
3x Burpees - explosive jumps
Foam Roller

4) 5 Rounds of
10x DB RDL - increase weight
3x Lunge Jumps 3/3
3x Floor Angels

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 14, 2011


STAMINA
WEDNESDAY

1) 2 Mile Run - Moderate Pace (comfortable, but not easy)

2) 300 Step Ups 150/150 - Threshold Pace (fast pace without straining)

3) 2 Mile Run - Moderate Pace (comfortable, but not easy)

NEW TO RESCUE STRENGTH?  Start Here.

Sept 13, 2011


WORK CAPACITY
TUESDAY

Warm Up: 3 rounds of
DB Complex @ 25lbs
In Step Stretch

1) Max Rounds in 20 minutes of
10x KB Swings @ 20kg
10x Ball Slams @ 15lbs
10x SB Back Squats @ 80lbs
100m SB Run

2) 4 Rounds of
10x Dip Extension Straight Leg Raises
5x Fire Hydrants (5x each way, both sides)
10x Kneeling Slasher to HALOs @ 16kg 10/10
5x Elevated Plank Walk Ups 5/5

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 12, 2011


MONDAY 
STRENGTH

Warm Up: 3 Rounds with Bar only
8x Snatch Grip RDL
8x Hang Power Snatch
8x Overhead Squat
8x Push Ups
8x Sit Ups
Instep Stretch

1) 8 Rounds of
3x Overhead Squat - increase weight
2x Floor Angels

2) 5 Rounds of
6x DB/KB Front Squat - increase weight
3x Box Jumps - increase height
3x Mantis

3) 5 Rounds of
10x KB Floor Press
10x T-Bar Row
3x Ride it Down Squat

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 9, 2011


WORK CAPACITY
FRIDAY

Warm Up: 3 Rounds
8x KB Swings @ 16kg
8x Push Ups
8x Sit Ups
50m Run
In Step Stretch

1) 12 Rounds of
100m Run
8x Elevated Ring Rows
8x 24" Box Jumps
2x SB Get Ups @ 80lbs 2/2


2) 4 Rounds of
10x GHD Situps
10x Back Extensions
60 sec side plank hold 30/30

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 8, 2011


Thursday
STRENGTH

Warm Up: 3 rounds of
Back Squats (10 reps. 6 reps, 4 reps - increase weight each round)
6x Ankles to Bar
6x Push ups
3x Shoulder Sweeps 3/3

1) 8 Rounds of
3x Back Squats - increase weight until 3 is hard but doable
In Step Stretch
Frog Stretch

2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Dips
4x Clapping Push Ups
Instep Stretch

3) 5 Rounds of
6x SB Shoulder Power Clean @ 80lbs 6/6
3x Jump Squat
Pigeon Stretch

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 7, 2011


WEDNESDAY
STAMINA

Perform the following for 50 minutes at a Grind Pace (moderate):
400m Run
50x Jump Rope Singels
10x Walking Lunges 10/10
5x Burpees
10x Sit Ups

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 6, 2011


TUESDAY
WORK CAPACITY

Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
Frog Stretch

1) 6 Rounds for time of
10x KB Swings @ 20kg
10x Box Jumps @ 24"
5x KB 1- Arm Snatch @ 20kg  5/5
5x KB 1- Arm Sit Up @ 20kg 5/5

Rest 3-5 Minutes

2) 10,9,8,7,6,5,4,3,2,1 reps of 

Dead Lifts @ bodyweight

Dips

2x Renagade Rows @ 25lbs (20,18,16...2) 

3) 4 Rounds of 

5x Standing Ab Wheels

10x Standing Russian Twists @ 25 10/10

10x Hamstring Hell 

80 Sec Side Plank Hold (40/40)

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 5, 2011


MONDAY
STRENGTH

Warm Up: 3 Rounds of
5x Snatch Grip RDL
5x Hang Power Snatch
5x Overhead Squat
Pigeon Stretch

1) 8 Rounds of
3x Military Press - increase weight each round until 3 is hard but doable
6x Ring Rows
In Step Stretch

2) 6 Rounds of
4x The Exercise - increase weight until 4 is hard but doable
immediately into...
60 yard Shuttle Run
3-3-3 Toe Touch Complex

3) 6 Rounds of
8x DB Split Squat - increase weight until 8 is hard but doable 8/8
3x Jump Squats
Frog Stretch

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 2, 2011


WORK CAPACITY
FRIDAY

Warm Up: 4 Rounds of
4x Mr. Spectacular's @ 12kg
4x Jingle Jangles
8x Sit ups

1) Max rounds in 40 minutes of
5x Step Ups carrying 80lb Sandbag 5/5
5x Sandbag Back Squat @ 80lbs
150m Run

2) 4 Rounds of
5 Reps each exercises of The Swing

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 1, 2011


THURSDAY
STRENGTH

Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
2x Floor Angels 2/2

1) Find Squat Clean and Push Press 1 Rep Max

2) 5 Rounds of
2x Squat Clean and Push Press @ 85% of 1 Rep Max
In Step Stretch

3) 5 Rounds of
6x DB RDL - increase weight until 6 is hard bit doable
3x Box Jumps - increase height
Foam Roller - low back

4) 5 Rounds of
10x Bench Press - increase weight until 10 is hard but doable
immediately into...
2x Clapping Push Ups
8x Inverted Rows
Frog Stretch

NEW TO RESCUE STRENGTH?  Start Here.

AUG 31, 2011


STAMINA
WEDNESDAY

90 min ruck with 25# at moderate pace.

AUG 30, 2011


TUESDAY
WORK CAPACITY

Warm Up: 3 Rounds of
100m Run
10x Air Squats
10x Mountain Climbers 10/10
10x Sit Ups
5x Dislocates

1) 10,9,8,7,6,5,4,3,2,1 reps for time of:
2x KB Swings @ 20kg
Burpees
50m Sprint

Rest 5 minutes

2) Perform the following ever minute for 10 minutes:
5x DB Squat Cleans @ 40lb DBs
60 yd ladder suicide Sprint (5 yards and back, 10 yards and back, 15 yards and back)

3) 4 Rounds of
10x Suspended Front to Backs
10x Seated Russian Twists @ 25lbs
5x Bird Dogs 5/5
60 Sec side plank holds 30/30

NEW TO RESCUE STRENGTH?  Start Here.

Aug 29, 2011


MONDAY
STRENGTH

Warm Up: 3 Rounds of
Barbell Complex (75,85, 95)
2x Floor Angels 2/2

1) 8 Rounds of
3x Front Squat
1/2 HUG Mobility

2) 5 Rounds of
6x Military Press - increase weight until 6 is hard but doable
3x Clapping Push Ups
Foam Roller - Low back

3) 5 Rounds of
6x Clean Pulls - increase weight until 6 is hard but doable...right into...
3x Jump Squats
Frog Stretch

NEW TO RESCUE STRENGTH?  Start Here.

AUG 26, 2011


FRIDAY
Work Capacity

Warm Up: 1 Mile Train Run

1) 15 rounds of
Hill Sprint - Jog back down
60 seconds rest once at starting point

Simple, yet ass kicking sessions today.  Hill sprints are incredible for building power and utilizing every muscle in your lower body.  Sprints on a flat surface are great, but combine that with a hill and you'll quickly realize the "suck" it brings.  In this session, we emphasized the sprint portion.  It's not designed to be a grind work capacity with 2 good sprints and 13 shitty ones.  That is why we provided 60 seconds of rest once you reach the bottom start position.  That being said, don't hang out on top of the hill, turn around once you make it to the top.  Our hill was about 88 yards and took us about a minute up and down.  We were really feeling the hamstrings from yesterdays strength session.

NEW TO RESCUE STRENGTH?  Start Here.

AUG 25, 2011


THURSDAY
STRENGTH

Warm Up: 3 Rounds of
5x Snatch Grip RDL's
3x Hang Power Snatch
5x Over Head Squat
3x Y&L Shoulder Mobility
Foam Roller

1) 8 Rounds of
3x Overhead Squat - increase weight until 3 is hard but doable
Hip Swivel Stretch

2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable (a good goal is bodyweight or beyond)
right into...
2x Plyo Depth Push Up - increase height
Prisoner's Stretch

3) 5 Rounds of
10x DB RDLs - increase weight
2x Lunge Jumps 2/2
10x Poor Man's Leg Curl 10/10
In Step Stretch

The legs should feel a little better after the run yesterday, but the remaining soreness will be worked out today.
The Over Head Squat is a great total body exercise, but it takes some getting used to.  The first time I did an Over Head Squat, I could back squat a house, but could only do the bar unloaded for a few squats over head.  Don't get frustrated and concentrate on your form.  If you have any flaws in your squat form, the over head squat will magnify them.  Stay back on your heals, lock out your arms, push your hips back, and only increase the weight when your form allows it.

Again, we publish these sessions roughly a week early so you can get an idea of what to expect.  Don't try to do them as I publish them because we modify and adjust them depending on how our lab rats respond.  




NEW TO RESCUE STRENGTH?  Start Here.

WEDNESDAY
STAMINA

45 Min Run at a moderate pace.  Note the distance traveled.

NEW TO RESCUE STRENGTH?  Start Here.

AUG 23, 2011


TUESDAY
WORK CAPACITY

Warm Up: 3 Rounds
Mini Leg Blaster
10x Ring Row
Instep Stretch

1. 4 Rounds for time of
25x Curtis P's @ 75lbs
1x Rope Climb

2. 4 Rounds of
5x 1-leg KB Dead Lift @ 24kg 5/5
5x Standing Ab Roller
10x Kneeling Slashers w/ 35lb plate 10/10
60 Sec Ab Bridge Complex 20/20/20

This one gets pretty tough, especially after Monday's strength day.  It is a mental fight to get through the 100 Curtis P's.  I started at two sets of 10, then I had to start breaking them up in 5's.  The grip will go and your shoulders will burn.  75lbs is relatively light, but if you drop below 5 Curtis P's in a row, I recommend you drop to just the bar.
You will be sore tomorrow, if not already.

NEW TO RESCUE STRENGTH?  Start Here.

AUG 22, 2011


MONDAY 
STRENGTH

Warm Up: 3 rounds of
Barbell Complex (75, 85, 95)
6x Sit Ups
6x Back Extensions
Instep Stretch

1) 8 Rounds of
3x Push Press - increase weight each rd until 3 is hard but doable
6x T Bar Row
2x Floor Angels

2) 5 Rounds of
3x Snatch Pulls (see video) - increase weight each rd until 3 is hard but doable
right into...
4x Medicine Ball Pulls  (see video) @ 50lbs (or use kettlebell)
4x Hip Swivels 4/4

3) 5 Rounds of
10x Front Squats - increase weight each round until 10 is hard but doable
10x GHD Raises
3x Y&L Shoulder Mobility

NEW TO RESCUE STRENGTH?  Start Here.

AUG 19, 2011


FRIDAY
WORK CAPACITY

Warm Up: 4 Rounds of
10x DB RDLs @ 25lbs
10x Air Squats
4x Jump Squats
10x TRX Pikes

1) As many rounds as possible in 40 minutes of the following:
10x DB Thursters @ 25lbs
5x Ankles to Bar
10x Renegade Rows 10/10 @ 25 lbs
800m Run

2) 4 Rounds of
10x GDH Raises
10x Standing Russian Twists 10/10
10x Dip Extension Striaght Leg Raises
60 side Plank Hold (right side 1st round, left side 2nd round, etc...)

NEW TO RESCUE STRENGTH?  Start Here.

AUG 18, 2011


THURSDAY
STRENGTH

Warm Up: 3 rounds of
Barbell Complex @ 75, 85, 95lbs
50m Run
Hip Swivel Stretch

1) 8 Rounds of
4x Barbell Front Squat - increase weight
Plyo Jump Lap (4 jump boxes set up in a line)
Prisoner's Stretch

2) 6 Rounds of
5x Strict weighted pull ups right into...
3x Heavy Ball Slams right into...
4x Clapping Push Ups
3x Floor Angels 3/3

3) 6 Rounds of
4x Tire Flips (or deadlift if not tire) immediately into
30 yard suicide sprint
3-3-3 toe touch complex

NEW TO RESCUE STRENGTH?  Start Here.

AUG 17, 2011


WEDNESDAY
STAMINA

60 Min Ruck, Hike, Stair Climb @ 45 lbs at a moderate pace.  Note the distance traveled.

NEW TO RESCUE STRENGTH?  Start Here.

AUG 16, 2011



TUESDAY 
WORK CAPACITY

Warm Up: 3 Rounds of
10x KB Swings @ 16
10x Goblet Squats
10x Push Ups
50m Sprint
3x Floor Angels 3/3


1) 10 Rounds for time of
5x KB 1 - Arm Snatches 5L/5R @ 24kg
5x Burpees

Rest 5 Minutes (no more no less)

2) 5 Rounds for time of
10x Sand Bag Front Squats @ 80
200m Run with Sandbag @ 80lbs

3) 4 Rounds of
6x Standing Sandbag Keg Lift @ 80lbs 6/6
6x Weighted GHD Raises
6x Standing Ab Wheel Roll Out
40 Sec Side Bridge Hold (40/40)

NEW TO RESCUE STRENGTH?  Start Here.

Congrats to Kim! Four days after winning 2 medals in the Police and Fire Games, she competed in her first Triathlon.  She placed 61st out of 2411 participants...750m swim, 11 mile bike, and 3.1 mile run. Great Work!


AUG 15, 2011


MONDAY
STRENGTH

Warm Up: 3 Rounds of
5x SG (Snatch Grip) RDL
5x SG Hi Pulls
5x Overhead Squat
5x Full Squat Snatch
Foam Roller

1) 6 Rounds of
3x Squat Snatch - increase weight until 3 is hard bit doable with good form
2x Hip Swivels 2/2

2) 5 Rounds of
6x DB Front Squat - increase weight until 6 is hard but doable immediately into...
3 Jump Squats
Prisoner's Stretch

3) 5 Rounds of
10x Bench Press - increase weight until 10 is hard but doable
8x Elevated Ring Rows
3x Ride it Down Squats



NEW TO RESCUE STRENGTH?  Start Here.

AUG 12, 2011


Friday
Work Capacity

Warm Up: 3 Rounds of
50m Run
2x Right Arm KB Snatch @ 12kg
2x Right Side Turkish Get Ups @ 12kg

2x Left Arm KB Snatch @ 12kg

2x Left Side Turkish Get Ups @ 12kg

4x 1 Leg Dead Lift @ 12kg 4/4 

In Step Stretch

1) 10 Rounds of

400m Run

Barbell Complex @ 75lbs

2) 2 Rounds of 

90 Sec Ab Bridge Complex (30sec side, 30 sec middle, 30 sec other side)

10x KB Slashers @ 16 kg 10/10

Congrats to our Athletes who competed in Colorado Police and Fire Games - Toughest Competitor Alive Competition. David and Troy won Gold in their divisions and was the top overall team.  Kim grabbed a bronze for the woman's individual. Kim and Christine came in second for best overall women's team.

The Toughest Competitor Alive Event consists of the following events:

• 2 Mile Run
• Weighted Throw
• 100m sprint
• 100m swim
• 20 ft rope climb for time (all arms only for men)
• Bench Press - max reps at your bodyweight
• Max Reps of Dead Hang Strict Pull Ups
• Obstacle Course carrying a Sandbag

AUG 11, 2011


THURSDAY
STRENGTH

Warm Up: 3 Rounds of
4x Curtis P's (barbell unloaded)
8x Push Ups
4 Pull Ups
8x Seated Russian Twists (unloaded) 8/8
Frog Stretch

1) 8 Rounds of
3x Military Press (strict...not push press)
1/2 HUG Mobility

2) 6 Rounds of
4x Hang Power Clean - increase weight until 4 is hard but doable....immediately into...
3x Jump Squats immediately into...
2x Broad Jumps

3) 6 Rounds of
8x DB Bulgarian Split Squats 8/8
2x Lunge Jumps 2/2
3x Shoulder Sweeps

NEW TO RESCUE STRENGTH?  Start Here.

AUG 10, 2011


WEDNESDAY
STAMINA

1 Mile Run Unloaded

500 Step Ups @ 45 lbs pack

1 Mile Run Unloaded

NEW TO RESCUE STRENGTH? Click HERE.

AUG 9, 2011


TUESDAY
WORK CAPACITY

Warm Up: 4 Rounds of
100m run
4x Burpees
4x Pull Ups
4x Jingle Jangles (5m shuttle sprint)
10x Air Squats

1) 12 Rounds for time of
1x Sandbag Get Ups @ 80lbs 1/1
4x Burpee Borad Jumps

2) 4 Rounds of
100m Sprint
Rest 1 Minute

3) 6 Rounds of
50m Sprint
Rest 1 Minute

4) 8 Rounds of
25m Sprint
Rest 30 seconds

5) 12,11,10,9,8,7,6,5,4,3,2,1 reps of
Dips
Sit Ups
Push ups
2x AIr Squats


NEW TO RESCUE STRENGTH? Click Here.

AUG 8, 2011


MONDAY
STRENGTH

Warm Up: 4 rounds of
6x Deadlifts @135lbs
6x walking lunges (unloaded) 5/5
6x box jumps @ 20"
hip swivel stretch

1) 8 Rounds of
3x Dead Lifts - increase weight until 3 is hard but doable
2x Floor Angels 2/2

2) 6 Rounds of
5x Bench Press - increase weight until 5 is hard but doable
5x Strict Pull Ups - add weight if possible
Foam Roller

3) 6 Rounds of
8x Dumbbell Thrusters - increase weight until 8 is hard but doable
3x Box Jumps for max height
Instep Stretch

NEW TO RESCUE STRENGTH? Click Here.

AUG 5, 2011


FRIDAY 
WORK CAPACITY

Warm Up: 3 Rounds of
10x BB RDL
10x BB Hang Hi Pulls
10x BB Back Squat
10x BB Good Mornings
5x Jingle Jangles
Foam Roller


1) 10 Rounds of
4x Mr. Spectaculars @ 12kg
4x Double KB Front Squat
2 Burpees
100m Run

2) 4 Rounds of
8x GHD Raises
10x TRX PIKES
8x Slasher to Halos @ 16 KG
90 Sec Front Plank Hold

NEW TO RESCUE STRENGTH? Click HERE.

AUG 4, 2011


THURSDAY
STRENGTH

Warm Up: 3 Rounds of
8x KB Swings @ 16
8x KB Goblet Squats @ 16
4x 1-arm KB Situps @ 16 8/8
Foam Roller

1) 8 Rounds of
2x 1 Arm DB Snatch 2/2 - increase weight
Hip Swivel Stretch

2) 5 Rounds of
6x Front Squat - increase weight - immediately into
3x Broad Jumps
Instep Stretch

3) 5 Rounds of
10x Push Press - increase weight - immediately into
3x Ball Slams @ 50lbs
3x Floor Angel 3/3

NEW TO RESCUE STRENGTH? START HERE

WEDNESDAY
STAMINA - LOAD BEARING

60 Minute Hike/Ruck with 45lb pack.  The pace should be a fast walk.

Isn't a long run the same or even better?  No. The reason we alternate between runs and hikes is because they each serve a different purpose.  A long run is used to build/maintain an aerobic base with little to no resistance.  You can move fast and cover relatively long distances with these types of efforts.  A ruck or hike is designed to be a load bearing effort, where you are moving with external weight on your body  You obviously cannot move as fast, but there are other factors that come into play.  The way you move is different, your stride length and stride frequency changes, and you feel the use of different stabilizing muscles to support your load.  There is also a different feel to a ruck/hike...your shoulders feel the straps of your pack pulling against them, your lower back has to work harder to maintain forward progress, and you are generally getting more comfortable with the discomfort of carrying things on your back.  Is is very mode specific.  Firefighters carry SCBA's and Soldiers carry rucks. You can be awesome at running, but if you don't train in the mode that is required of you, you will not be as effective.

TUESDAY
WORK CAPACITY

Warm Up: 3 Rounds of
Dumbbell Complex @ 25
50m Sprint
InStep Stretch

1) Perform the following every 2 minutes for 40 minutes
8x Air Squats
8x Sand Bag Over the shoulder Cleans 4/4 @60lbs
4x Burpees
50m Sprint (25m, turn around, 25m back)

2) 4 Rounds of
5x Standing AB Wheel
8x GHD Raises
8x Standing Russian Twists 8/8
60 Sec side plank holds (30/30)

MONDAY 
STRENGTH

Warm Up: 3 Rounds
8x Snatch Grip RDL
8x Hang Snatch High Pulls
8x Overhead Squats
5x Squat Snatch
***all with 45lb bar unloaded
8x Push Ups
Frog Stretch

1) Find Bench Press 1 Rep Max

2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
3x Floor Angels 3/3

3) 6 Rounds of
4x Hang Power Snatch - increase weight each round as technique allows
2x Box Jumps - increase height
1/2 HUG Mobility

4) 6 Rounds of
8x DB Front Squat - Increase weight  as technique and range of motion allow
8x Strict Pull Ups
In Step Stretch

FRIDAY
WORK CAPACITY
*** If you "like" us on facebook, you will get training sessions as soon as they are posted each day***
Warm Up: 3 Rounds of
100m Run
10x Push Up and Renegade Row Complex 5/5 @ 25lbs
10x Back Extensions
Frog Stretch

1) 10,9,8,7,6,5,4,3,2,1 reps for time of
2x KB Swings @ 24kg
Ankles to Bar
2x Push Ups
2x Seated Russian Twists @ 25 lbs
50m Run

2) 4 Rounds of
10x Superman Extensions
60 sec Ab bridge Complex
Foam Roller


A lot of core today.  We are still feeling it from the last few days, but it will work it self out once we start moving.

THURSDAY
STRENGTH

Warm Up: 4 Rounds of
Barbell Complex (75, 85, 95, 105)
Foam Roller

1) 6 Rounds of
3x Clean Pulls - increase weight rapidly until 3 is hard but doable
3x Floor Angels

2) 6 Rounds of
5x DB Push Press - increase weight rapidly until 5 is hard but doable
5x DB 1-arm Row 5/5 - increase weight rapidly until 5 is hard but doable
InStep Stretch

3) 6 Rounds of
8x Bulgarian Split Squats 8/8 - increase weight rapidly until 8 is hard but doable
immediately into...
2x Lunge Jumps 2/2
Straight Leg Alternating Hamstring Stretch 3/3

Thought we use a lot of foundational barbell movements for strength training, it is important that we remain balanced with our single leg/arm movements as well.  Our Rescue Strength athletes are required to do various activities using one leg/arm at a time such as climbing stairs/ladders, advancing hose lines, and maintaining control of a K-9, a weapon, or a tool.  It is important we train this in order to not perpetuate any strength imbalances throughout the body, but you'll also see that it requires a lot of core stability to train a each leg/arm independent of each other.

WEDNESDAY
STAMINA

45 Minute Run...this will serve as a good recovery session from the last two days.

TUESDAY
WORK CAPACITY

Warm Up: 3 Rounds of
8x KB Swings @ 20kg
8x Goblet Squats
Rope Climb
100m Run
Instep Stretch

1) 8 Rounds for time of
10x Lateral Jump Shuffles 10/10
8x Burpees
8x KB Swings

Rest 5 Minutes

2) 5 Rounds of
Max 25m Sprints in 60 sec
60 sec rest

3) 4 Rounds of
10x Poor Man's Reverse Hyper - weighted if possible
10x TRX Front To Back
6x Slasher to Halos @ 20kg

MONDAY
STRENGTH

Warm Up: 10 Minutes of Sandbag Get ups @ 80lbs

1) 4 Rounds of
Bench Press - Max Reps @ Bodyweight
Pull Ups (Strict) - Max Reps
5x Bulgarian Split Squats (unloaded...use as a mobility drill)

2) 4 Rounds of
Front Squat - Max Reps @ Bodyweight
2x MB Shoulder Toss  2/2
Foam Roller

3) 1 Rounds of
Max Dead lifts @ 225lbs in 60 sec
10x GHD Sit Ups 5/5
Hip Swivel Stretch

4) 2 Rounds of
HUG Mobility
3x Shoulder Sweep 3/3

Keep the form strict today.  Even though we are doing multiple rounds at max reps, be smart about it. By now, you should know where your limits are.  Use spotters and do not go to complete failure...this will kill your following rounds if you do. On part 3, these are dead stop deadlifts...no bouncing the barbell off the floor. Remember, the reason we can use deadlifts for such a circuit is because we demand perfect form on each rep.  If it's not, you are opening yourself up to injury and it is not worth it.

EMOTIONAL INVESTMENT

My friend and colleague from Austin, TX, Tod Moore, has a great take on the training lifestyle and mindset.  Anyone who has every trained like a maniac for something can relate to what he is talking about.  In our training careers, we all have ups and downs, but the key is to stick with it. Tod is also a coach with Military Athlete. 

Tod Moore on Emotional Investment:

"You can't push the river"

Simply put it means if it isn't going to happen, you can't make it happen. You can't magically create fitness, it only comes from hard work and dedication. Even when you have fitness sometimes it will fail you. You will miss lifts, get beat on work capacities and suffer on stamina days. Some days you will be the best, other days you will be the worst. 

Our training sessions are difficult by design. Sometimes they may seem overwhelming and almost impossible. This isn't random, it is to
help the athlete develop the mental fitness  that must be trained side by side with their physical fitness. We want our athletes to view our training sessions as work, and attack them with a workmanlike attitude. With time this workmanlike attitude will drown out fear and pain. It will quiet the voice in your head that says you can't keep going, that this is too hard, that it is too much. All in all it keeps you from being too emotionally invested in any particular training session.

While this is great in theory it is something else entirely to develop it into a practice. This proves to be especially true for competition driven athletes. Competition can be a great thing for achieving results, but if it isn't monitored or controlled more often than not it can breed disappointment and discontent. Most people can't compete without bringing emotion into it.  Bringing a high level of emotion
into the gym day in and day out is extremely exhaustive. This becomes unhealthy and usually leads to an athlete "burning out" or getting injured. Everyone is emotionally invested in their training, but you have to be able to check that emotion and get your work done. To drag around any extra involvement in training is simply too taxing. It produces a mental and physical fatigue that can't be left in the gym and will eventually start to affect you in the outside world.

What we do is hard, because of its nature you have to be dedicated and invested, but we also have to objectively view each training session as just that: a training session. If you have a good one, great, if you have a bad one, that's great too, because you have another chance in a day to do it again. Don't lose sight of the bigger picture, the gym is just the gym. Gym numbers, Fran times, shit like that doesn't matter in the outside world. The only thing that matters out there is that you are physically and mentally fit and able to perform.

In all of my years training I am sure that I have had some great sessions. If I didn't I wouldn't train. Funny thing is I can't think
of a single one off of the top of my head. However I can remember all of the "other ones." Getting pulled in warm ups. Missing lifts. Having total breakdowns. Dragging in so far behind everyone else on a stamina that they where already changed or had left the gym. These memories don't haunt or dissapoint me. They don't make me feel like a failure. These are the moments that made me better, these where the times where I developed my strength and my mental fortitude to continue. I learned something about myself in each and everyone of these sessions, this is how I learned to improve, to be better than I have ever been before. This stuff isn't supposed to be free, its a hard lesson. If it wasn't you wouldn't learn it. This is the stuff we want you to leave the gym with. The knowledge that you are better leaving than when you came. The confidence of knowing that even on your worst day you are still better than most. The attitude that whatever obstacle is sitting in front of you, you will overcome it.

Training Your Mental Fitness

David Hageman, CSCS

Stressful situations require mental toughness.

One’s Mental Toughness and discipline is developed in different arenas such as in sports, work, and even someone’s upbringing. In addition to one’s foundation, you can train your mind through difficult training sessions in the gym. Through intense physical training and focusing on the tips below, you can be more accustom to overcoming difficult obstacles  wherever they may present themselves… combat situations, a dangerous fire, a difficult rescue, and any physical altercation.

Here at our gym with our Professional Athletes (for us that is our military, police, and rescue personnel), we not only test your physical abilities, but also challenge your mental toughness, desire, and even professionalism.   Professionalism??  By this we mean how you approach your training.  Do you dread it, openly complain about it, even get too excited about it?  We hope to develop  and train the mentality  similar to that of of the “Quiet Professionals”.  A workman-like attitude where we accomplish the mission in front of us, suffer silently, yet enjoy and have fun with it.

Mental Fitness and Physical fitness should compliment each other.  Can you be a good leader in one of these physically demanding professions and be unfit?  Maybe, but it’s very hard. Can you be physically fit and not a good leader?  Definitely, but  the more physically fit you are the easier it is to be mental fit.  As a combat/operations leader, you need to be poised, alert and able to make quick and accurate decisions under stress, not bent over trying to catch your breath.

As part of the Military Athlete training team, we travel all over the country training military units and law enforcement groups the  Military Athlete System.  Obviously, a bulk of the instruction is Strength and Conditioning, but part of it is training the mind and shaping attitudes.  Here are some comments for Military Athelete founder, Rob Shaul, on training Mental Fitness.

Gym-based mental toughness is one of the most transferable attributes we train. We train in the gym to perform outside.

Feedback from world class mountaineers and special operations soldiers – athletes who by definition have pretty darn high mental toughness – have both reported back that the mental toughness they learned and build in the gym transfered to their performance on the mountain and on the battlefield.

Mental Fitness can and needs to be trained!

I’m a strength coach who believes that mental toughness should and can be trained in the gym. Further, initial gym-based mental toughness can’t be seen as the ultimate judge of an athlete’s character.

What I mean by this is, gym-based mental toughness can be learned. Often, new athletes will suffer with mental toughness their first time in the gym, but the next time they come in and endure one of these work capacity/mental toughness sessions, they do much better. They have some idea what to expect, and their performance improves.

Further, I think mental toughness can and should be coached. Here are some guidelines we use:

1) Don’t go to complete failure. Stop and rest before digging yourself into a deep hole. I instruct my athletes to stop with 1-2 reps left and rest then instead of going to complete failure before stopping.

2) Limit your rest to 5 breaths. That’s it.

3) No rest between transitions. This is the hardest one. Move right from one exercise to the next and start it. Your mind will want to rest. Your body doesn’t need to. You’ll surprise yourself.

4) The darker things get, the shorter term your thinking needs to be. When things really suck, just tell yourself, “one rep at a time.” – don’t think about the whole set.