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
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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
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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.
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)
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
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
WORK CAPACITY
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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.
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.
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