Run 800 Meters Rest 3 minutes. Repeat

Phase 1

Dumbell Circuit

500 Meter Row

Shoulder Circuit Warm up I, Y, T

10 Second Hollow Hang ( piked pull up position )

5 sets of 12 reps each. Rest 2 minutes. Repeat

Still Leg Deadlift , Deadlift, Bent over Row

Push Press, Goblet Squat, Russian Twists

10 Second Static Support ( Dip )

400 Meter Run, rest 2 minutes Repeat

1 Run 400 meters

2. Push Ups Every 45-60 Seconds

8|6|4|4 -10|8|6|4

3. Dumbbell Circuit 1 ( Increase weight each round if able )

15, 12, 9, 6, 3 reps per round

Bent over Row , Goblet Squat, Press

4. Finish with 75 Sit ups

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of the 10 skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed.

Phase 1, Version 2

1. Cardiovascular/respiratory endurance – The ability of the body’s systems to gather, process, and deliver oxygen
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force
4. Flexibility – the ability to maximize the range of motion at a given joint
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
6. Speed – The ability to minimize the cycle time of a repeated movement
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement
8. Agility – The ability to minimize transition time from one movement pattern to another
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base
10. Accuracy – The ability to control movement in a given direction or at a given intensity

Push Ups: every 30 seconds. 4|6|8|6

Front Leaning Rest: 20 seconds Hold, 10 seconds Rest – 4 Rounds

Dumbbell Circuit 1: 6 sets of 10-12 reps | Rest 1 minute between sets

Sit ups

Bent over Row

Goblet Squats

Shoulder Press

Run 400 meters , rest 2 minutes, repeat 3 times.

Phase 1 Warm Up

2,2,4,4,3,3,6,6 rest 1 minute. Repeat

Base Training:

1. Every 30 seconds execute the following push up rep count. Looks like

2 push ups, rest 30 seconds,2 push ups, rest 30 seconds 4…..

2. Pull Up bar Isometric holding:

3. Front Leaning rest hold for 30 seconds. Rest 30 seconds, repeat 3 times.

4. Above the Bar 10 seconds, full hang 10 seconds, rest 1 minute repeat 4 times

5. round of Phase 1 Session

400 Meter Run

Phase one -Session One

Sequence 1

Warm Up – Routine 1

Pop-Ups 10 x 3

Side Straddle Hops 15 x 3

Squats 20 x 3

Situps 25 x 30

Push Ups 10 x 3

D.R.P. 10 X 3

3 RFT

“Nobody Cares – Work Harder”

Progressive overload training is a type of strength training that gradually increases the intensity of workouts to avoid a plateau in muscle mass and strength. The primary benefit is that it helps prevent a person from reaching a point where their exercise regimen is no longer challenging or effective.

FDLE / CFE format Baseline

Day 1

Max Academy Grade Pushups ( continuous )

Max Sit Ups in 60 seconds -( Continuous )

Vertical leap / Broad Jump

1.5 Mile Run

300 Meter Sprint

Mobility Circuit 1 ( Wall Circuit )

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters