le-bourbon

Bourbon

$49.00

• 6-week plan, 4 days/week, 24x Total Training Sessions
• Barbell-based strength training for upper, lower and total body
• Sprint-based work capacity
• Tactical Speed, Explosive Power and Agility
• Chassis integrity (core) training
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

LE Officer Bourbon continues to deploy our latest iteration of fluid periodization for LE athletes. 

This 6-week, 4 day/week, 24x Session Training Cycle combines gym-based strength for lower, upper and  total body, multi-modal and sprinting-focused work capacity, chassis integrity and Tactical Speed, Explosive Power and Agility in the same cycle.

Overall, Bourbon places an emphasis on strength. It pulls back from upper body hypertrophy and TAC SEPA, and maintains work capacity and Chassis Integrity.

Sessions are designed to be completed in 45-50 minutes.

Here is the weekly schedule:

Monday: Gym based strength (Lower and Upper Body), Sprinting-based Work Capacity (10-15 minutes)
Tuesday: Gym-based Strength, (Total Body), 10-15 minute Work Capacity (multi-modal or shuttle sprints)
Wednesday:Tactical Speed, Explosive Power or Agility (TAC SEPA), Chassis Integrity (alternate between Low Back and ART Circuits – ART = Anti Rotation, Rotation and Total Body)
Thursday:Gym based strength (Lower and Upper Body), Sprinting-based Work Capacity (10-15 minutes)
Friday – Sunday – Total Rest

Notes:
– Work Capacity Efforts include sprinting, but emphasize multi-modal efforts.
– Lower Body and Upper Body Strength work will be “Super Squats”  and “Super Bench” – 20x Back Squat or Bench
Press at a percentage of your 1RM with 3-4 breaths between reps. Entire effort will take 3-4 minutes.
– Total Body Work will be a 9×2 set/rep Power Cleans using our Big 24 programming progression

– Rob Shaul

Questions? Email coach@mtntactical.com

Required Equipment


  • Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes and sandbags (40/60/80#)

Sample Session

SESSION 1
Obj: Strength, Work Capacity


Training:
(1) Work up to 1RM Back Squat

- Record 1RM


(2) 1 Round




  • 20x Back Squat @ 70% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly. 


(3) Work up to 1RM Bench Press


- Record 1RM


(4) 1 Round




  • 20x Bench Press @ 60% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(4) 4 Rounds




  • 300m Shuttle, Every 2:30


(5) Foam roll legs, low back


Comments:=
Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps. Have a spot, if possible. If not, have safety bars ready and set.


You may or may not need to warm up for the 20x bench press in part (2). Feel free to do a few quick warm up reps as necessary before dropping into the 20 reps.


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SESSION 2


Obj: Strength, Work Capacity


Warm Up:




  • 3 Rounds

  • 5x Power Clean @ 55/75#

  • 10x Squats

  • 10x Push Ups

  • Instep Stretch


Training:


(1) 9  Rounds




  • 2x Power Clean - increase load each round until 2x is hard, but doable

  • Hip Flexor Stretch


- Record final load


(2) 15 Minute AMRAP




  • 3x Renegade Man Maker @ 15/25#

  • 30x Step Ups

  • 13x Sit Ups


(4) Foam Roll Legs, Low Back

Comments:


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SESSION 3
Obj: TAC SEPA, Chassis Integrity
Warm Up:


3 Rounds




  • 10x Squats

  • 5x Squat Jumps

  • 10x Push ups

  • 5x Clapping Push Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch


Training:


(1) 10 Rounds




  • 25m Sprint Every 30 Seconds


(2) Repeat (1) wearing 25# weight vest or IBA


(3) 20 Minute Grind




  • 4x Power Clean + Push Press @ 65/95#

  • 4x Slasher to Halo @ 12/16kg

  • 4x Kneeling Plate Halfmoon @ 25/35#


(4) Foam Roll Legs, Low Back


Comments:


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SESSION 4


'Obj: Strength, Work Capacity
Warm Up:

3 Rounds




  • 6x Back Squat @ 40/50/60% 1RM

  • 3x Scotty Bobs @ 25#

  • 6x Sit Ups

  • Instep Stretch

  • 3x Shoulder Dislocate


Training:


(1) 1 Round




  • 20x Back Squat @ 70% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(2) 1 Round




  • 20x Bench Press @ 60% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(3) 10 Rounds, Every 60 seconds…




  • 6x Box Jump @ 24”

  • 8x Swings @ 16/20kg


(4) Foam Roll Legs/Low Back


Comments:
You may or may not need to warm up for the 20x bench press in part (2). Feel free to do a few quick warm up reps as necessary before dropping into the 20 reps.


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