This 6-week, 4-5 day/week, 24-30x Session Training Cycle combines gym-based strength for lower and total body, strength and hypertrophy for upper body, multi-modal and sprinting-focused work capacity, chassis integrity and Tactical Speed, Explosive Power and Agility in the same cycle.
Monday: Gym based strength (Total Body), Upper Body strength or hypertrophy and Chassis Integrity
Tuesday: Tactical Speed, Explosive Power or Agility work, 5-15 minute multi-modal and/or sprinting focused work
Wednesday: Gym-based strength (Lower Body),Upper Body strength or hypertrophy and Chassis Integrity (low back
Thursday: Tactical Speed, Explosive Power or Agility work, 5-15 minute multi-modal and/or sprinting focused work
Friday: Athlete’s Choice – Total Rest or 2-4 mile easy recovery run
Saturday& Sunday: Total Rest
- Tuesday & Thursday TAC SEPA work rotates through speed, explosive power and agility. You’ll train one of these attributes each day.
- Monday’s Chassis Integrity circuit combines a total body, anti-rotation and rotation core exercise.
- Wednesday’s Chassis Integrity work focuses on the low back/extension.
- Monday and Wednesday’s Upper Body work alternates between strength (3-5 reps/set) and hypertrophy (10-15 reps/set).
- Work Capacity efforts on Tuesday and Thursday. Two formats are deployed, 5 + 10 and 15. 5+10 = 5 minute effort, short rest, then 10 minute effort. 15 = one 15-minute effort. Every other day one work capacity effort will focus on loaded sprinting of some type … i.e. sprints in a 25# weight vest or IBA.
- Friday is athlete’s choice. If you’re feeling good and have the time, take and easy 2-4 mile recovery run. If not, total rest is fine.
How long should the training sessions take?
Each session should take around 45-50 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
What about stretching?
Mobility work is included in the warm ups, and athletes can stretch and foam roll after running, however, overall strength and fitness is emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.
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. The Run Calculator is listed as an exercise.
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