• 5 day/week, 6-Week cycle (30 Total Training Sessions)
• Emphasizes strength, sprint-based work capacity, loaded running, and unloaded, easy runs which push to 10 miles.
• Also trains TAC SEPA and Chassis Integrity
• No rucking in this cycle.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
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
Questions? Email firstname.lastname@example.org
Obj: Strength, TAC SEPA
(1) 40-Foot Sandbag Toss and Chase for Time @ 60/80#
(2) Max Rep Pull ups @ unloaded/25#
(1) 6 Rounds
(2) 4 Rounds
(3) 4 Rounds in 25# Weight Vest or IBA + 10# Sledge
(5) 4 Rounds in 25# Weight Vest or IBA + 10# Sledge
(6) 2 Rounds
Obj: Work Capacity, Endurance
(2) Run 30 Minutes, Easy Pace
Obj: Strength, Chassis Integrity
(2) 6 Rounds
(3) 20 Minute Grind ….
Obj: Work Capacity, Endurance
(2) Run 30 Minutes, Easy Pace wearing IBA or 25# Weight Vest
(1) Run 8 Miles, Easy Pace
Easy = you’re able to speak in complete sentences
Complete Military On-Ramp Training Plan
"I developed this On-Ramp Plan specifically to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness." - Rob
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