Search results: “limited equipment” – Page 2
Showing 201–343 of 343 results
TLU Strength Training Plan
…for men, both for reps, and loading. Examples: 4/8x Chin Ups = Women do 4x, Men do 8x 15/25# = Women us 15#, Men us 25#. What Equipment is Required?…
Brazillian Jiu Jitsu (BJJ) Training Plan
…Equipment is Required? Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, sandbags. Your Gi top will be used on M, T, Th, and F. No Gi top? Use…
Law Enforcement Academy Training Plan
…Endurance Required Equipment: Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes, 25# Weight Vest, and sandbags (40/60/80#) Common Questions: How long are the training…
SF45 Alpha: Balanced Strength, Work Capacity, Endurance
…Endurance Wednesday – Work Capacity/Chassis Integrity Grind Thursday – TLU Strength Friday -Work Capacity/Chassis Integrity Grind REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack,…
Barbossa: Balanced Base Fitness + Swim Intervals
…SEPA (Speed), Work Capacity Wednesday – Swimming Thursday – Strength, Work Capacity Friday – Run at Moderate Pace COMMON QUESTIONS What equipment is required? Fully equipped functional fitness gym, swimming…
Madame Cheng: Balanced Base Fitness + Fin/Run
…Ruck Aerobic Base Wednesday: Gym Based Endurance Thursday: Strength Friday: Finning/Running Brick Training COMMON QUESTIONS What equipment is required? Fully equipped functional fitness gym, swimming pool with known distance, fins/booties,…
Captain Morgan: Balanced Base Fitness + Swim Endurance
…What equipment is required? Fully equipped functional fitness gym, swimming pool with known distance, wrist-watch for intervals, weight vest or IBA How long do the training sessions last? Training sessions…
Black Beard: Balanced Base Fitness + Fin Intervals
…Tuesday – TAC SEPA (Agility), Work Capacity Wednesday – Finning Thursday – Strength, Work Capacity Friday – Rucking Speed Over Ground COMMON QUESTIONS What equipment is required? Fully equipped functional…
SF45 Bravo: Slight Strength Emphasis
…Endurance Wednesday – Bodyweight Strength Thursday – Work Capacity/Chassis Integrity Grind Friday -Bodyweight Strength REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench. 16-20″ box…
SF45 Charlie: Balanced Strength, Work Capacity, Endurance
…Chassis Integrity REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench. 16-20″ box or bench for step ups Pull Up Bar Sandbag – 40# for…
Potential Royal Marine Course Training Plan
…Run Intervals and Calisthenic Progressions Thursday: Bleep Test Progression, Endurance Friday: Swim Confidence Saturday: Mini Event – Gym Based Endurance + Running Required Equipment: Course or Track of known distance…
SF45 Delta: Slight Endurance Emphasis
…– Step Ups Tuesday – Efficient Strength Wednesday – 45 Minute Endurance – Athlete’s Choice Thursday – Work Capacity/Chassis Integrity Grind Friday – 45 Minute Endurance – Rucking REQUIRED EQUIPMENT…
SF45 Packet I: 4x Plans – Strength and Fitness Age 45-50
…completed? We recommend the order below: SF45 Alpha SF45 Bravo SF45 Charlie SF45 Delta What Equipment is Required? Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench….
Australian Special Forces Entry Test Training Plan
…Intervals Tuesday: Ruck Run Interval Wednesday: Push Up/Pull Up Work, Swim + Tread Thursday: Push Up/Pull Up Work, Running Intervals Friday: Ruck Run Interval Required Equipment: Course or Track of…
Civil Affairs Selection & Assessment Training Plan
…Integrity Wednesday: 2-Mile Run Intervals for 5 Mile Run Improvement Thursday: APFT Work Friday: Rest Saturday: Long Ruck which peaks at 14 miles COMMON QUESTIONS What equipment is needed to…
Civil Affairs Q-Course
…Intervals Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement Wednesday: APFT Work, Work Capacity Thursday: Gym Based, Multi-Mode Endurance Friday: Long Ruck Sat/Sun: Total Rest COMMON QUESTIONS What equipment…
Border Patrol Academy Training Plan
…Fitness Test Prep Friday: TAC SEPA, Work Capacity, Chassis Integrity Required Equipment: Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes, 25# weight vest, and…
Obstacle Race Training Plan – Medium Distance
…Run at an easy pace Saturday: 90-150 Minute Multi-Modal “Mini-Event” REQUIRED EQUIPMENT Stopwatch with repeating countdown interval timer (smartphone will work) 40# Sandbag (women) or 60# Sandbag (men) Pair…
US Army IBOLC Training Plan
…the athlete’s final score. CLICK HERE to see an Army Infantry unit conduct the test COMMON QUESTIONS What equipment is needed to complete this program? Stop Watch with…
Obstacle Race Training Plan – Long Distance
…easy pace Thursday: Work Capacity (60-minute event) Friday: 4-8 Mile Aerobic Base Run at an easy pace Saturday: 180-240 Minute Multi-Modal “Mini-Event” REQUIRED EQUIPMENT Stopwatch with repeating countdown interval…
FLETC PEB Training Plan
…Agility Friday: Run Improvement Required Equipment 1.5 Mile Run Course Stopwatch/Wristwatch 2x 15/25# Dumbbells Pull Up Bar Ruler/Yardstick for Sit and Reach 8x Cones or markers for Illinois Agility…
MARSOC ITC Training Plan
…Work, 5-Mile Run Interval, Chassis Integrity Thursday: Swim, Fin, and Water Confidence Friday: O-Course, Work Capacity, Chassis Integrity Saturday: Ruck Run Intervals COMMON QUESTIONS What equipment is needed to complete…
Busy Operator III: Balanced Strength, Work Capacity, Endurance
…for week 1. Monday: Strength Tuesday: Work Capacity, Chassis Integrity Wednesday: Endurance Thursday: Work Capacity Friday: Strength REQUIRED EQUIPMENT This program is specifically designed for military and other tactical…
Kettlebell Strength – “Working Strength” Progression
…Wednesday – Strength Thursday – Endurance Friday – Strength Saturday – Optional Endurance (run or ruck) REQUIRED EQUIPMENT Full set of kettlebells. Many of the exercises are 2-handed, so…
160th SOAR (A) Assessment & Training Course Plan
…stretching out your stride. COMMON QUESTIONS What equipment is needed to complete this program? Stop Watch with Repeating Countdown Timer – Timex Ironman is best. 40# Sandbag (women); 60#…
Waylon: Density Strength Focus with Concurrent Work Capacity & Endurance
…Friday – Strength COMMON QUESTIONS Required Equipment? Waylon requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags,…
Hank: Work Capacity Focus with Concurrent Big 24 Strength & Endurance
…Work Capacity, Chassis Integrity Wednesday – Endurance Thursday – Strength, Work Capacity Friday – Work Capacity, Chassis Integrity COMMON QUESTIONS Required Equipment? Hank requires a fully outfitted functional fitness…
Willie: Endurance Focus with concurrent Strength & Work Capacity
…Wednesday – Strength, Chassis Integrity Thursday – Endurance – Easy run Friday – Strength, Work Capacity COMMON QUESTIONS Required Equipment? Willie requires a fully outfitted functional fitness gym with…
Army Combat Fitness Test (ACFT) Training Plan
…perform 800m and 1-mile intervals with a rest between efforts. REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work) Running area (track or other) with…
2-Mile Run Improvement Training Plan
…Repeats) Thu: Strength Training Fri: Speed over Ground Intervals (1-Mile Repeats) Sat: Easy Distance Run (4-6 Miles) COMMON QUESTIONS What is the Required Equipment? Stop Watch Pull Up Bar…
5-Mile Run Improvement Training Plan
…Intervals (2-Mile Repeats) Thu: Strength Training Fri: Speed over Ground Intervals (2-Mile Repeats) Sat: Easy Distance Run (6-8 Miles) COMMON QUESTIONS What is the Required Equipment? Stop Watch Pull…
Country Singer Packet Part 1 – The Men: Strength, Endurance, Work Capacity, Chassis Integrity concurrently with subtle cyclic emphasis
…our tactical base training plans. Likewise, these plans don’t include rock climb training or loaded uphill endurance programming which is common in our mountain base training plans. What Equipment is…
German Armed Forces Badge for Military Proficiency Training Plan
…form of each part of the GAFB. The standards for the events are provided can be found here: https://www.armyrotc.msstate.edu/files/gafpb-testing-standards/ REQUIRED EQUIPMENT Pull Up Bar Stopwatch with a repeating countdown…
Correctional Officer Training Packet: 4x Base Fitness Plans
…each plan. The price for the packet represents a 20% savings over purchasing the plans individually. REQUIRED EQUIPMENT All plans require a fully outfitted functional fitness gym with barbells, bumper…
Australian 2 Commando Assessment & Selection Training Plan
…T-Shirt Treading – Shorts and T-Shirt COMMON QUESTIONS What equipment is needed to complete this training plan? Stop Watch with Repeating Countdown Timer – Smartphone will work. 20kg Sandbag Ruck…
Half Marathon Training Plan
…Equipment? Stop Watch Pair of Dumbbells (15# for women, 25# for men) Foam Roller How Long do the Sessions Last? 60-120 minutes depending upon your running pace. Longest days will…
USMC Infantry Officer Course/CET Training Plan
…not maintain your balance. Ensure you have medical personnel on stand-by. COMMON QUESTIONS What equipment is required? Fully equipped functional fitness gym Ruck Load Bearing Vest (LBV) with 2 full…
Max Effort Strength + 2-Mile Run Training Plan
…miles) Required Equipment Stopwatch and track or known 2-mile, 1-mile and 800m distances Barbells, Plates, Rack and Bench for Back Squat, Bench Press and Dead Lift Pull Up Bar for…
Gladiator: Strength Emphasis
…circuit. Endurance Gladiator deploys a 3-mile run assessment and then moderate-paced 4-5 mile runs through the rest of the cycle. Required Equipment Barbell and full set of plates. Pair of…
SWAT/SRT Sig Sauer: Work Capacity Emphasis
…Tactical Agility, Work Capacity Thursday – Endurance Friday – Work Capacity, Chassis Integrity REQUIRED EQUIPMENT Sig Sauer requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells…
Ranger School Recovery Plan
…– Strength Tuesday – Work Capacity, Chassis Integrity Wednesday – Strength Thursday – Recovery Run Friday – Strength REQUIRED EQUIPMENT Completion of the program requires a fully-equipped functional gym,…
Smoke Diver Training Plan
…EQUIPMENT Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes and 16-18″ bench/box for step ups 60# Sandbag for men, 40# Sandbag for Women Repeating countdown…
Max Effort Marathon Training Plan
…Long Distance, Moderate-pace Run COMMON QUESTIONS What is the Required Equipment? Stop Watch with repeating countdown timer (a smartphone will work) Fully-equipped weight room with a squat rack, bench, barbell,…
1.5 Mile Run Improvement Training Plan
…3-4 Miles COMMON QUESTIONS What is the Required Equipment? Stop Watch Pair of Dumbbells (15# for women, 25# for men) Foam Roller How Long do the Sessions Last? 45-60…
NTOA SWAT PFQ Test Training Plan
…Pull Ups Required Equipment: Track or known 800m, 400m and 200m Distances 20# vest/kit, gas mask (no filter) Pair of 25# Dumbbells Pull Up Bar Stopwatch with repeating countdown timer…
50K Ultra Training Plan
…Equipment? Stop Watch with repeating countdown timer (smartphone will work) Fully equipped weightroom with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells Sandbag – 40# for women, 60# for…
1,000m Row Improvement Training Plan
…(250m Repeats) Thu: Strength Training Frii: Speed Intervals (500m Repeats) Sat: Easy Distance Row (4,000 – 6,000m) COMMON QUESTIONS What is the Required Equipment? – Stop Watch – Pull Up…
2,000m Row Improvement Training Plan
…Intervals (500m Repeats) Thu: Strength Training Frii: Speed Intervals (1,000m Repeats) Sat: Easy Distance Row (6,000 – 8,000m) COMMON QUESTIONS What is the Required Equipment? – Stop Watch – Pull…
5,000m Row Improvement Training Plan
…(1,666m Repeats) Thu: Strength Training Frii: Speed Intervals (2,500m Repeats) Sat: Easy Distance Row (8,000 – 10,000m) COMMON QUESTIONS What is the Required Equipment? – Stop Watch – Pull Up…
Max Effort Strength + 5-Mile Run Training Plan
…Progression Tuesday: 5-Mile Run Assessment, or 2-Mile Intervals Wednesday: Strength Progression Thursday: 2-Mile Run Intervals Friday: Strength Progression Saturday: Easy Paced Run (5-9 miles) Required Equipment Stopwatch and track or…
100-Mile Mountain Bike Race Training Plan
…Mile MTB Ride at Moderate Pace for Weeks 3-9. COMMON QUESTIONS What is the Required Equipment? – Stop Watch with repeating countdown timer (smartphone will work) – Heart Rate Monitor…
Sprint-Distance Triathlon Training Plan
…QUESTIONS What is the Required Equipment? – Stop Watch with repeating countdown timer (smartphone will work) – Fully equipped weight room with a squat rack, bench, barbell, plates, dumbbells and/or…
Olympic-Distance Triathlon Training Plan
…What is the Required Equipment? – Stop Watch with repeating countdown timer (smartphone will work) – Fully equipped weight room with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells…
Half Ironman Triathlon Training Plan
…Sun: Easy Bike plus Easy Run or Rest COMMON QUESTIONS What is the Required Equipment? – Stop Watch with repeating countdown timer (smartphone will work) – Fully equipped weight room…
US Army Warrant Officer Candidate School Training Plan
…Wednesday: Work Capacity and Chassis Integrity Thursday: ACFT Progressions Friday: Endurance – Run REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work) Running…
24th STS Selection Training Plan
…(8-18 Mile) Sunday – Total Rest REQUIRED EQUIPMENT Fully-equipped functional fitness gym, including: Sandbag (Women – 40#, Men – 60#) Dumbells (35-75#) 16-18” step-up box Barbell, Plates, Squat Rack…
High Rep Kettlebell Snatch Training Plan
…(300-500 reps) Wednesday – Bodyweight Strength, Moderate-pace Run (3-5 miles) Thursday – Threshold Kettlebell Snatch Intervals Friday – High Volume Kettlebell Snatches (300-500 reps) REQUIRED EQUIPMENT 12-24kg Kettlebell for Women…
US Navy PRT Training Plan
…to recover before you take an official test. REQUIRED EQUIPMENT Stopwatch, preferably one that can record lap times. Pull Up Bar Known distance run route or 400m track Pool if…
Expert Soldier Badge Training Plan
…Assessment (weeks 4 & 7) Wednesday – Strength, Chassis Integrity Thursday – EPFA Work Friday – Ruck Volume (week 1) or Ruck intervals (week 4) Required Equipment Pull Up Bar…
Expert Infantryman Badge Training Plan
…Assessment (weeks 4 & 7) Wednesday – Strength, Chassis Integrity Thursday – EPFA Work Friday – Ruck Volume (week 1) or Ruck intervals (week 4) Required Equipment Pull Up Bar…
Power-Based Endurance Training Plan
…Moderate Pace Effort REQUIRED EQUIPMENT Any exercise machine that measures total power output in kilojoules and output in watts. We recommend bicycles with an attached power meter, spin bike, Row-/Ski-/Bike-Erg,…
AFSPECWAR Tier 2 OFT TRAINING PLAN
…Carries Friday: Pro Agility Drill, Shuttle Repeats, Fin or Run REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work) If completing the 1500m Combat Fin…
Max Effort Strength + Bodyweight Strength Endurance
…Pull Ups Wednesday: Rest Thursday: Front Squat, Bench Press, Squats, Push Ups Friday: Power Clean, Weighted Pull Up, Box Jumps, Pull Ups REQUIRED EQUIPMENT Squat Rack, Barbell, Weights, Bench…
MTI SWAT/SRT Fitness Assessment Training Plan
…EQUIPMENT Barbell, Plates, and Squat Rack for Heavy Back Squats and Bench Press 25# vest or kit 2x 30# Dumbbells 80# Sandbag Pull Up Bar Stopwatch with repeat countdown interval…
Apex Fitness Standards Training Plan
…Mon: Strength Tue: Run Intervals Wed: Ruck Intervals Thu: Strength Fri: Run Intervals Sat: Ruck Intervals COMMON QUESTIONS What is the Required Equipment? Barbell, Plates, and Squat Rack for Heavy…
3-Mile Run Improvement Training Plan
…Sat: 5-7 Mile Easy Pace Run REQUIRED EQUIPMENT Stop Watch Pull Up Bar Track, trail, or road where 2 miles, 1 mile, and 800m distances can be measured COMMON QUESTIONS…
10-Mile Run Training Plan
…Fri: Moderate-Pace Distance Run or Assessment Sat: Moderate-Pace Distance Run COMMON QUESTIONS What is the Required Equipment? Stop Watch Pair of Dumbbells (15# for women, 25# for men) Sandbag (40#…
Cross Country Pre-Season Peak Training Plan
…Easy Distance Run COMMON QUESTIONS What is the Required Equipment? Stop Watch Pull Up Bar Pair of Dumbbells (15# for young women, 25# for young men) Foam Roller How Long…
Hip Replacement Pre-Surgery Training Plan
…– Chassis Integrity, Interval Endurance (Swing Intervals) Friday – Strength (Hinge Lift, Box Squats, Upper Body Strength) REQUIRED EQUIPMENT Pull Up Bar Step Up Box Barbell, Squat Rack, Plates…
Hip Replacement Post-Surgery Recovery Plan
…followed by gym-based work capacity combining sandbag strength and step ups Friday – Endurance (spinning) followed by gym-based Strength (Lower and Upper Body Strength) REQUIRED EQUIPMENT Pull Up Bar…
Efficient Strength Training Plan
…session) Wednesday – Strength (40-50 minute session) Thursday – Endurance (3-4 mile moderate paced run) Friday – Strength (40-50 minute session) REQUIRED EQUIPMENT Fully-equipped functional fitness gym including squat…
10k Nordic Ski Race Training Plan
…Tue: Strength Training Wed: Speed over Ground Intervals Thu: Strength Training Fri: Moderate-Pace Distance Ski Sat: Moderate-Pace Distance Ski COMMON QUESTIONS What is the Required Equipment? Stop Watch Pair…
15k Nordic Ski Race Training Plan
…Tue: Strength Training Wed: Speed over Ground Intervals Thu: Strength Training Fri: Moderate-Pace Distance Ski Sat: Moderate-Pace Distance Ski COMMON QUESTIONS What is the Required Equipment? Stop Watch Pair…
20k Nordic Ski Race Training Plan
…over Ground Intervals Tue: Strength Training Wed: Speed over Ground Intervals Thu: Strength Training Fri: Moderate-Pace Distance Ski Sat: Moderate-Pace Distance Ski COMMON QUESTIONS What is the Required Equipment?…
30k Nordic Ski Race Training Plan
…Required Equipment? Stop Watch Pair of Dumbbells (15# for women, 25# for men) Pull Up Bar Benches or Boxes for Bench Dips Foam Roller How Long do the Sessions Last?…
50k Nordic Ski Race Training Plan
…Required Equipment? Stop Watch Pair of Dumbbells (15# for women, 25# for men) Pull Up Bar Benches or Boxes for Bench Dips Foam Roller How Long do the Sessions Last?…
Bodyweight Beginner
…Endurance Thu: Bodyweight Strength Fri: Work Capacity, Chassis Integrity Sat: Endurance REQUIRED EQUIPMENT Pull Up Bar 12-16″ Bench or box for step ups Stopwatch with repeating countdown timer –…
Busy Dad Full Gym 1: Work Capacity Focus w/Strength & Endurance
…Capacity, Chassis Integrity Thursday – Endurance Friday – Work Capacity REQUIRED EQUIPMENT Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags, and plyo boxes….
Busy Dad Full Gym 2: Slight Strength & Chassis Integrity Focus w/Concurrent Endurance and Work Capacity
…EQUIPMENT Fully-Equipped functional fitness gym including sandbags (40# for women, 60# for men), plates, barbells, racks, dumbbells and/or kettlebells, plyo boxes, etc. COMMON QUESTIONS How long will sessions last?…
Busy Dad Full Gym Training Packet
… The price for this packet of plans represents a 25% savings over the combined price of the individual plans. REQUIRED EQUIPMENT Fully-equipped functional fitness gym including sandbags (40#…
Busy Dad Full Gym 3: Slight Endurance Focus w/Concurrent Strength and Work Capacity
…Assessment or Intervals Tuesday: Strength Wednesday: Work Capacity, Chassis Integrity Thursday: Endurance – 30-45 Minute Ruck @ 35/45# Friday: Work Capacity, Chassis Integrity REQUIRED EQUIPMENT Fully-Equipped functional fitness gym…
Busy Dad Full Gym 4: Slight Endurance Focus w/Concurrent Strength & Work Capacity
…Thursday: Strength – Front Squat & Push Press Friday: Work Capacity, Chassis Integrity REQUIRED EQUIPMENT Fully-Equipped functional fitness gym including sandbags (40# for women, 60# for men), plates, barbells,…
Busy Dad Full Gym 5: Strength and Work Capacity Focus
…Strength, 10-min Work Capacity Tuesday: Strength, 10-min Work Capacity Wednesday: Endurance – 45 Minute Moderate Pace Effort Thursday: Strength, 10-min Work Capacity Friday: Work Capacity, Chassis Integrity REQUIRED EQUIPMENT…
Tactical BJJ – Casey Ryback
…order, regardless. What equipment do I need? This training plan requires barbells, dumbbells/kettlebells, 60-80# sandbag, and a pull up bar. What if I can’t handle the training volume at first?…
Tactical BJJ – John Creasy
…skip around. Follow the training sessions in order, regardless. What equipment do I need? This training plan requires barbells, dumbbells/kettlebells, 60-80# sandbag, and a pull up bar. What if I…
Tactical BJJ – Riggs
…so don’t skip a session or skip around. Follow the training sessions in order, regardless. What equipment do I need? This training plan requires barbells, dumbbells/kettlebells, 60-80# sandbag, and a…
Tactical BJJ – Dutch
…program 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. What equipment do…
Tactical BJJ – John Wick
…session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless. What equipment do I need? This training plan…
Traveling Agent Training Plan
…20 + 20 Minute Multi-Mode, Moderate-Pace Effort Thursday: Strength Friday: Work Capacity, Chassis Integrity Saturday: Endurance – 45-Minute Single-Mode, Moderate-Pace Effort REQUIRED EQUIPMENT This training plan is specifically designed…
Big 36 Strength
…Body Strength Tuesday – Upper Body Strength Wednesday – Work Capacity/Chassis Integrity Grind Thursday – Lower/Total Body Strength Friday – Upper Body Strength REQUIRED EQUIPMENT Fully Equipped functional fitness…
Max Effort Strength + 3-Mile Run Training Plan
…Intervals Friday: Strength Progression Saturday: Easy Paced Run (3-5 miles) REQUIRED EQUIPMENT Stopwatch and track or known 3-mile, 1-mile distances Barbells, Plates, Rack and Bench for Back Squat, Bench…
SF40 Alpha: Balanced Strength, Work Capacity, Endurance
…Thursday – Efficient Strength Friday -Work Capacity/Chassis Integrity Grind Saturday – 45-90 minute Athlete’s Choice endurance REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack,…
SF40 Bravo: Slight Endurance Emphasis
…Chassis Integrity Friday – 357 Strength Saturday – 60-90 minute Athlete’s Choice endurance REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench. 16-20″ box…
SF40 Charlie: Balanced Strength, Work Capacity, Endurance
…or Row, Circuit Thursday – Bodyweight Flow Strength Friday -Work Capacity/Chassis Integrity Grind Saturday – 45-minute Athlete’s Choice endurance REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells,…
SF40 Packet: 3x Plans – Strength and Fitness Athlete Age 40-45
…be completed? We recommend the order below: SF540 Alpha SF40 Bravo SF40 Charlie What Equipment is Required? Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench. 16-20″…
SF50 Alpha – Slight Strength Empahsis
…Wednesday – 45 Minute Athletes Choice Endurance Thursday – Total Rest Friday – Working Strength Saturday – Work Capacity, Chassis Integrity Sunday – Total rest REQUIRED EQUIPMENT Fully Equipped…
SF50 Bravo – Slight Work Capacity Emphasis
…Strength Sunday – Total rest REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes 12-20″ box or bench for step ups Pull Up…
SF50 Charlie – Slight Endurance Emphasis
…Strength Training Sunday – Total rest REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes 12-20″ box or bench for step ups Pull…
SF50 Packet: 3x Plans – Strength and Fitness Athlete Age 50-55
…completed? We recommend the order below: Alpha Bravo Charlie What Equipment is Required? Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes 12-20″ box or…
SF55 Bravo: Slight Work Capacity Emphasis
…or outdoor recreation REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes 12-20″ box or bench for step ups Pull Up Bar…
SF55 Packet: 3x Plans – Strength and Fitness Athlete Age 55-60
…Equipment is Required? Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes 12-20″ box or bench for step ups Pull Up Bar Backpack for loaded…
SF55 Alpha: Slight Strength Emphasis
…Saturday – Total Rest or outdoor recreation Sunday – Total Rest or outdoor recreation REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo…
SF60 Alpha: Slight Strength Emphasis
…Rest or outdoor recreation REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes 12-20″ box or bench for step ups Pull Up…
SF60 Bravo: Balanced Strength, Work Capacity, Endurance
…recreation Sunday – Total Rest or outdoor recreation REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes 12-20″ box or bench for…
SF60 Charlie – Slight Endurance Emphasis
…Athlete’s Choice Friday – Work Capacity, Chassis Integrity Saturday – Total Rest or outdoor recreation Sunday – Total Rest or outdoor recreation REQUIRED EQUIPMENT Fully Equipped functional fitness weight…
SF60 Training Packet: 3x Plans – Strength and Fitness Athlete Age 60-65
…the plans be completed? We recommend the order below: Alpha Bravo Charlie What Equipment is Required? Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes…
USAF PJ/CCT Initial Fitness Training Plan (IFT)
…Chassis Integrity Friday: Bodyweight Strength and Run Intervals REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work) Running area (track or other) with…
USAF STO/CRO Initial Fitness Training Plan (IFT)
…Swim Intervals, Low Back Chassis Integrity Friday: Bodyweight Strength and Run Intervals REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work) Running area (track…
Mountain Marathon Training Plan
…(Easy Pace) Sat: Long Moderate Pace Run Sun: Recovery Run (Easy Pace) COMMON QUESTIONS What is the Required Equipment? Foam Roller 16-20″ Box or Bench for Step Ups How…
Max Effort Strength + 1.5 Mile Run Training Plan
…Progression Thursday: 800m Run Intervals Friday: Strength Progression Saturday: Moderate Paced Run (3-6 miles) REQUIRED EQUIPMENT Stopwatch and track or known 1.5-mile, 800 distances Barbells, Plates, Rack and Bench…
Ironman Triathlon Training Plan
… COMMON QUESTIONS What is the Required Equipment? Stop Watch with repeating countdown timer (smartphone will work) Fully equipped weight room with a squat rack, bench, barbell, plates, dumbbells and/or…
Max Effort Strength + 3-Mile Ruck Training Plan
…Tuesday: 3-Mile Ruck Assessment, or 1-Mile Ruck Intervals Wednesday: Short Work Capacity, Chassis Integrity Thursday: Strength Progression Friday: Ruck Intervals Saturday: Full Rest Sunday: Full Rest REQUIRED EQUIPMENT Stopwatch…
10K Run Improvement Training Plan
…REQUIRED EQUIPMENT Stop Watch Pull Up Bar Track, trail or road where 2-mile and 5-mile distances can be measured. COMMON QUESTIONS How Long do the Sessions Last? 60-120 minutes…
Max Effort Strength + 6-Mile Ruck Training Plan
…Ruck Assessment, or 2-Mile Ruck Intervals Wednesday: Short Work Capacity, Chassis Integrity Thursday: Strength Progression Friday: Ruck Intervals Saturday: Full Rest Sunday: Full Rest REQUIRED EQUIPMENT Stopwatch and track or…
US Secret Service PFA Training Plan
…moderate pace. REQUIRED EQUIPMENT Stopwatch with a repeating countdown interval timer (smartphone app will work) Running area (track or other) with known 1.5 mile and 800m distances Pull up bar…
New Zealand SAS Selection Training Plan
…to prepare you for the selections 60km “long walk” REQUIRED EQUIPMENT Pull up Bar Stop Watch with repeating countdown timer (Smartphone will work) 60# Sandbag Ruck plus 20kg and…
Diplomatic Security Special Agent PRT Training Plan
…pace. REQUIRED EQUIPMENT Stopwatch with a repeating countdown interval timer (smartphone app will work) Running area (track or other) with known 1.5 mile and 800m distances Foam Roller COMMON QUESTIONS…
King of Strength Exercises Training Plan
…minutes long. Thursday – Max Effort Strength, Work Capacity Friday – Dynamic Strength, Chassis Integrity REQUIRED EQUIPMENT The plan requires a fully outfitted functional fitness gym which includes barbells,…
Expert Field Medical Badge Training Plan
…6 Mile Ruck @ 35# Dry Weight Thursday – Strength, Chassis Integrity Friday – Ruck Volume (weeks 1-3) or Ruck intervals (week 4-6) REQUIRED EQUIPMENT Track or known 1-mile…
Bodyweight Training Packet
…In what order should the plans be completed? We recommend the order below: Bodyweight Foundation Bodyweight Build Bodyweight Peak Bodyweight Flow What Equipment is Required? Pull Up Bar Foam Roller…
Naval Special Warfare Development Group (NSWDG) Physical Screen Test (PST) Training Plan
…swim REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work) Running area (track or other) with known and 1 mile distances Pull Up Bar…
Colorado Grand Traverse MTB Race Training Plan
…Mile Moderate-Paced MTB Ride for Weeks 3-5. COMMON QUESTIONS What is the Required Equipment? Stop Watch with repeating countdown timer (smartphone will work) Heart Rate Monitor which will calculate Average…
Colorado Grand Traverse Ultra Run Training Plan
…Run (Easy Pace) Sat: Long Moderate Pace Run Sun: Moderate Pace Run COMMON QUESTIONS What is the Required Equipment? – Foam Roller – 16-20″ Box or Bench for Step Ups…
Colorado Grand Traverse Ultra Run & MTB Race Training Plan
…Pace MTB Ride COMMON QUESTIONS What is the Required Equipment? – Foam Roller – 16-20″ Box or Bench for Step Ups How Long do the Sessions Last? 1-8 hours depending…
USMC Drill Instructor School Training Plan
…and 6: Monday: PFT Progressions Tuesday: Ruck Intervals Wednesday: Rope Climb, O-Course, Work Capacity Thursday: PFT Progressions Friday: CFT Progressions, Boots Run Saturday: Endurance Run REQUIRED EQUIPMENT Stopwatch with…
Peri & Post Menopausal Training Plan
…Base Training Sun: Endurance Base Training Required Equipment – Barbells, Rack and Plates for classic barbell strength exercises including back squats, bench presses – Full set of Dumbbells – Pull…
Wasach Ultimate Ridge Link Up (WURL) Training Plan
…COMMON QUESTIONS What is the Required Equipment? Foam Roller 16-20″ Box or Bench for Step Ups 20# Backpack GPS Watch/Phone App or courses/trails of known distance Bouldering Gym How Long…
Max Effort Strength + Aerobic Base Training Plan
…Training Sun: Endurance Base Training REQUIRED EQUIPMENT Barbells, Rack and Plates for classic barbell strength exercises including back squats, bench presses Full set of Dumbbells Pull Up Bar Smartphone…
The Rut 50k Training Plan
…Sat: Long Moderate Pace Trail Run Sun: Short Easy Pace Trail Run COMMON QUESTIONS What is the Required Equipment? Foam Roller 16-20″ Box or Bench for Step Ups GPS Watch/Phone…
Ranger Physical Assessment (RPA) 2.0 Training Plan
…(4-5 miles) Required Equipment – Known 800m and 1-mile distances – Stopwatch with repeating countdown Timer – Skedco and 185-Pound Load or substitute – 2x, 40-lb dumbbells or kettlebells –…
Max Effort Strength + 6-Mile Run Training Plan
…Work Capacity, Chassis Integrity Thursday: Strength Progression Friday: Ruck Intervals Saturday: Easy Pace, 6-8 mile run. Sunday: Full Rest REQUIRED EQUIPMENT Stopwatch and track or known 3-mile and 1-mile distances…
Max Effort Strength + 12-Mile Ruck Training Plan
…Sunday: Full Rest REQUIRED EQUIPMENT Stopwatch and track or known 3-mile and 1-mile distances Barbells, Plates, Rack and Bench for Back Squat, Bench Press and Dead Lift Pull Up Bar…
Max Effort Strength + 1-Mile Run Training Plan
…or 400m Run Intervals Wednesday: Short Work Capacity, Chassis Integrity Thursday: Strength Progression Friday: Run Intervals Saturday: Easy Pace, 4-6 mile run. Sunday: Full Rest REQUIRED EQUIPMENT Stopwatch and track…
Bodyweight Flow
…Required Equipment Stopwatch with interval timer (smartphone will work) Pull Up Bar COMMON QUESTIONS How long will sessions last? These training sessions are specifically designed to be completed in 60…
100-Mile Ultra Stage Race Training Plan
…Integrity Thu: Easy-Pace Long Run Frii: Easy-Pace Long Run Sat: Moderate Pace Long Run Sun: Easy Pace Long Run COMMON QUESTIONS What is the Required Equipment? – Stop Watch (smarphone…
USMC The Basic School (TBS) Training Plan
…PFT Assessment/Progressions Tuesday : O-Course Improvement, Chassis Integrity Wednesday: 6-Mile Endurance Assessment/2 Mile Intervals at 25# load Thursday: CFT Work Friday: PFT Assessment/Progressions Saturday: Long Ruck Required Equipment: Ruck w/60#…
Football Base
…work Wednesday – Strength, Hypertrophy, Chassis Integrity Thursday – Speed, Conditioning, Hamstring work Friday – Strength, Hypertrophy, Chassis Integrity REQUIRED EQUIPMENT Fully equipped weight room including racks, barbells, plates, dumbbells…
Football Pre-Season Peak Training Plan
…Speed, Conditioning Friday – Strength/Power (lower and total body) REQUIRED EQUIPMENT Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60-pound sandbag. COMMON…
Football In-Season Strength Training Plan
…the sessions if your season extends beyond 9 weeks. REQUIRED EQUIPMENT Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60-pound sandbag. COMMON…
Football Build
…Wednesday – Strength Thursday – Speed, Conditioning, Chassis Integrity Friday – Strength REQUIRED EQUIPMENT Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60-pound sandbag….
Teton Crest Run Training Plan
…Long Moderate Pace Trail Run Sun: Recovery Run COMMON QUESTIONS What is the Required Equipment? – Foam Roller – 16-20″ Box or Bench for Step Ups – GPS Watch/Phone App…
75th Ranger Regiment RASP 1&2 Training Packet
…of the individual plans. REQUIRED EQUIPMENT Fully equipped functional fitness weightroom 40/60/80# Sandbags Ruck for rucking and ruck running. 10# sledge/dumbbell. Stopwatch with interval timer (Timex is best) GPS Watch…
FBI Special Agent Recruitment Training Packet
…Wednesday: PFT Work Thursday: Strength, Work Capacity, Chassis Integrity Friday: PFT Work Saturday: 5-8 Mile Run at a Moderate Pace REQUIRED EQUIPMENT 40# Sandbag (women) or 60# Sandbag (men)…