By Rob Shaul
I received the following email question this week ….
ANSWER:
Overall goal should be to keep stuff as simple as possible. Here are the guidelines I’d recommend:
(1) Use the same structure for each Training Session:
(2) Limit your equipment to an empty rifle, and body armor. This way you won’t have to gather litters, jerry cans, etc. every day and figure out how to divvy up the equipment. Everyathlete will have his/her own body armor and rifle. I’ve have them train in t-shirt, boots, and cammie pants. This will allow you to program strength circuits, have your athletes wear their body armor and hold their rifle, and perform bodyweight movements. The extra load of the armor and rifle will add intensity.
(3) Break each session into set blocks of time, and gave the entire group train through the training session together … this will keep things simple and allow you to monitor everything more efficiently. As well, everyone will move from one part of the training session to the next, together.
(4) Finally, I’d recommend using the same warm up and cool down each day …. as again, this will make things more simple.
Below are the three training sessions to consider. Good luck!
– Rob Shaul
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DAY 1
Warm up:
10 Minute Grind …
Training:
(1) 20 Minute “Grind” wearing Body Armor and Holding Rifle
- 10x Squats
- 5x Jump Squats
- 10x Push Ups (set rifle on ground)
- Hip Flexor Stretch
“Grind” = Work Steadily, not frantically through the circuit for 20 minutes. Complete the Hip Flexor Stretch each round.
(2) 20 Minute AMRAP (As Many Rounds as Possible) – No Body Armor
- 3x Rifle Rob Shauls
- Run 200m With Rifle
(3) 6 Rounds
- 20 Second Russian Triangle holding Body Armor
- 40 Second Rest
(4) 2 Rounds
DAY 2
Warm up:
Training:
(1) 20 Minute “Grind” wearing Body Armor and Holding Rifle
- 5x In-Place Lunges
- 3x Jumping Lunge
- 5x Clapping Push Ups (set rifle on ground, go to knees if necessary)
(2) 4 Rounds, every 3 Minutes wearing Body Armor and Carrying Rifle
(3) 6 Rounds – Take off Body Armor
- 20 Second Face Down Back Extension
- 20 Second Sit Ups
- 20 Second Rest
DAY 3
Training:
(1) 20 Minute Grind wearing body armor and holding rifle
- 10x Overhead Squat (holding rifle overhead)
- 5x In-Place Lunges(resting rifle on shoulders behind neck)
- 5x Hand Release Push Ups (set rifle on ground)
- Hip Flexor Stretch
(2) MTI Tactical Athlete Work Capacity Assessment …. Record Final Reps
- 3 Minute 25m Prone to Sprint wearing Body Armor
- 1 Minute Rest
- 3 Minute 25m Prone to Sprint wearing Body Armor
- 1 Minute Rest
- 3 Minute 25m Prone to Sprint wearing Body Armor
*** This assessment is no joke. For athletes struggling, have them pull their body armor during the first rest period.
(3) 10-Minute Grind
- 5x Kneeling Plate Half Moon using Body Armor for Weight
- 30/5/30 Sean Special
(4) 2 Rounds