Achilles deploys our Fluid Periodization model where we train the 5 fitness attributes of a military athlete: Strength, Work Capacity, Tactical Speed, Explosive Power and Agility (TAC SEPA), Endurance and Chassis Integrity simultaneously but with cyclic emphasis.
Achilles has a strength focus and deploys some old school MTI programming.
Your strength work this cycle will concentrate on 3 classic exercises:
- Back Squat – Lower Body
- Bench Press – Upper Body
- Power Clean – Total Body
You’ll train strength Monday and Wednesday during the cycle. For the Back Squat and Bench Press you’ll use the “super squat” protocol, where you’ll get a percentage of your 1RM on the barbell, and then complete 20x reps, unbroken, with 3 slow breaths between each rep. This adds up to a 3-4 minute effort if you do it correctly and don’t rush it.
Expect shaking legs and arm near the end of the 20 reps. This protocol is no joke.
For the Power Clean you’ll deploy our classic “Big 24” progression.
Tuesdays will be shorter sessions (40-50 minutes) and train TAC SEPA and work capacity. Our work capacity efforts this cycle will be short, intense and bodyweight – a density circuit of box jumps and burps each time. We progress the duration and intensity throughout the cycle.
Thursdays will combine TAC SEPA or Work Capacity with Chassis Integrity Training.
Friday are reserved for endurance – long, easy runs, 8-10 miles long. Because of the strength loading this cycle, we’ll avoid rucking and keep the endurance work to unloaded running.
Here is the weekly schedule:
- Mon – Strength (Back Squat, Bench Press, Power Clean)
- Tue – TAC SEPA, Work Capacity
- Wed – Strength (Back Squat, Bench Press, Power Clean)
- Thu – TAC SEPA or Work Capacity and Chassis Integrity
- Fri – Endurance – long, easy run
– Rob Shaul