LE Officer Bourbon continues to deploy our latest iteration of fluid periodization for LE athletes.
This 6-week, 4-5 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.
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
- 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
How long should the training sessions take?
Sessions are designed to be completed in 45-50 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
– Rob Shaul