Apollo is a 5 day/week, 6-Week cycle which pares down Hector’s TAC SEPA, Chassis Integrity and Rucking to a greater emphasis on sprint-based work capacity, loaded running, and unloaded, easy runs which push to 10 miles.
Here is the weekly schedule:
Monday: Total Body Strength, TAC SEPA
Tuesday: Work Capacity Sprints, unloaded run
Wednesday: Total Body Strength, Chassis Integrity
Thursday: Work Capacity Sprints, loaded run (25# vest or IBA)
Friday: Long, Easy Run, 8, 10 or 12 miles
Apollo’s strength work will have a total body focus – Monday and Wednesday’s big lifts are total body exercises such as Curtis P’s, heavy Thrusters, Craig Specials and Double Eagles. As well, you’ll perform heavy sets of 3-reps eccentric pull ups. Two times during this cycle, men will perform a max rep pull up assessment at 25# (vest or back pack). You’ll use your assessment total to load your eccentric pull ups. My goal here is to improve pulling strength with heavy eccentrics, as opposed pull up strength endurance which would come form higher reps of unloaded pull ups. Over the course of the cycle, your eccentric pull up load will increase.
We move away from Hector’s gym-based multi-modal work capacity efforts to track or parking-lot based, sprint work. For the first 3 weeks you’ll conduct 100m sprint repeats unloaded. The last 3 weeks of the cycle you’ll move to 60m sprint repeats in a 25# weight vest or your IBA.
No rucking this cycle – somewhat of an unload – but you’ll do plenty of running, and 30 minutes each week of moderate pace running in a 25# vest or your IBA. We also push the long Friday runs to 10 miles.
TAC SEPA and Chassis Integrity
You’ll still perform agility and chassis integrity this cycle – but 1/2 the volume from Hector.
– Rob Shaul