Actaeon is the 6th and final of our “Greek Hero” series of training plans and deploys the most recent iteration of our Fluid Periodization model where we train the 5 fitness attributes of a military athlete …….
- Relative Strength
- Work Capacity
- Tactical Speed
- Explosive Power and Agility (TAC SEPA)
- Endurance (runnign, rucking)
- Chassis Integrity
…..simultaneously but with cyclic emphasis.
Actaeon has a slight strength and work capacity emphasis.
Your strength work this cycle will concentrate on 4 classic MTI exercises and deploy “density” progression.
- Box Squat, Quadzilla Complex – Lower Body
- Military Press – Upper Body
- Hang Squat Clean Clean – Total Body
Density progression is where you’ll complete a 1 rep max for each exercise, and then work to complete 4x reps at a significant percentage of your 1RM, every 90 seconds. We’ve found density progression a very effective methodology to increase an athletes “working strength.” Working strength is the ability to complete multiple reps at a high percentage of your 1 rep max. Working strength transfers directly to the field where most likely, a tactical athlete will be called upon to move something heavy, multiple times, rather than something really heavy, once.
Actaeon also deploys our Quadzilla Complex weekly. This dumbbell and bodyweight leg complex comes from our work with pro skiers and trains eccentric leg strength.
Actaeon Work Capacity
We deploy some classic Military Athlete work capacity events in Actaeon: Sandbag Getup intervals and loaded, 300m Shuttles. Sandbag getups are a 3 for 1 exercise – chassis integrity, work capacity and mental fitness. The 300m shuttle, loaded in your IBA or 25# weight vest, trains the most transferable of work capacity modes – sprint repeats.
TAC SEPA, Chassis Integrity, Endurance
You’ll complete agility drills 2x/week during Actaeon. The Chassis Integrity work will focus on low back strength and strength endurance. You’re endurance work will be unloaded running on Fridays.
Here is the weekly schedule:
- Mon – Strength (Hang Squat Clean), Work Capacity (Sandbag Getups), Chassis Integrity
- Tue – Strength (Military Press, Quadzilla), TAC SEPA
- Wed – Work Capacity (300m shuttle), Chassis Integrity (low back)
- Thu – Strength (Box Squat), TAC SEPA
- Fri – Endurance – Long trail run – up to 8 miles
45-60 minutes. We found most of these sessions ran around 50 minutes, with the exception of Firiday’s long tral run.
Fully equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.
Can be found HERE at our exercise library.