Monday, January 26, 2015

4-day Basic Training Prep

Day 1:
  1. Skills
    1. Memorize service-appropriate creed
  2. PT
    1. Strength (Squat)
      1. None
    2. Conditioning (Run)
      1. the “Operator Ugly”
        1. Warmup
          1. 4 rounds
            1. Goblet Squat, x10 w/ 12kg
            2. Push-up, x8
            3. Sit-up, x10
        2. Event 1
          1. Bench Press, max reps w/ M185/W95
        3. Event 2
          1. Front Squat, max reps w/ M185/W115
        4. Event 3
          1. Deadlift, max reps, 60s, M225/W135
        5. Event 4
          1. Sprints, 4x 25Mx60S
            1. In this round, you’ll bust out sprints between two cones, spaced 25 meters apart, for 60 seconds straight. Each time you touch a cone it counts as one rep. So each trip out and back is essentially two reps. Impartial reps as time expires do not count toward your total. Rest 60 seconds between bouts.
        6. Event 5
          1. Pull-ups, max reps
        7. Event 6
          1. Sandbag Get-up, max reps 10min
            1. Start standing with the sandbag on one shoulder,” Shaul explains. “Lay all the way down, then get up any way you want. The finish is a full standing position, knees and hips at full extension, feet shoulder width apart. The athlete may or may not switch shoulders with the sandbag as he or she wishes.
        8. Event 7
          1. 3 mile run w/ 25lb vest/pack in under 30min, pass/fail
        9. Scoring
          1. EVENT 1: TOTAL x 1
          2. EVENT 2: TOTAL x 1
          3. EVENT 3: TOTAL x 1
          4. EVENT 4: TOTAL x 1
          5. EVENT 5: TOTAL x 1
          6. EVENT 6: TOTAL / 2
          7. EVENT 7: PASS OR FAIL
        10. Standards
          1. Minimum score is 100 plus passing the run
          2. Male:
            1. >160lb
              1. 110-114 - Fair
              2. 115-125 - Good
              3. 125+ - Great
            2. 161-199lb
              1. 125-139 - Fair
              2. 140-150 - Good
              3. 150+ - Great
            3. 200+lb
              1. 145-159 - Fair
              2. 160-169 - Good
              3. 170+ - Great
          3. Female:
            1. >125
              1. 110 is the standard
            2. 126-150
              1. 130 is the standard
            3. 151+
              1. 150 is the standard
    3. Accessories
      1. None
Day 2:
  1. Skills
    1. Study 9-line MEDEVAC Request
  2. PT
    1. Strength (Push)
      1. PM: Wide-grip Barbell Bench Press, work up to 3RM
    2. Conditioning (Row)
      1. None
    3. Accessories
      1. PM: Push-ups, 3x max reps
      2. PM: Seated Dumbbell Lateral Raise, 3x8
      3. PM: Superset 3x
        1. 8 Hammer Curls
        2. 8 Dumbbell Tricep Extensions


Day 3:
  1. Skills
    1. 1-handed TQ application, 5x ea limb
  2. PT
    1. Strength (Pull)
      1. PM: Snatch-grip High Pull, 5x5
    2. Conditioning (Ruck)
      1. AM: 5x 60/120’s w/ M35/F25
        1. Sprint 60s, walk 120s
    3. Accessories
      1. PM: Farmer’s Walk, 3x100ft
      2. PM: Chin-ups, 3x max reps
      3. PM: T-bar Rows, 3x8
      4. PM: Weighted Planks, tabata
      5. PM: Cable Pull-throughs, 3x8
Day 4: Rest
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Tactical Athlete 3-day Cycle

Day 1:
  1. PT
    1. Strength (Squat)
      1. None
    2. Conditioning (Run)
      1. None
    3. Accessories
      1. None
Day 2:
  1. PT
    1. Strength (Push)
      1. None
    2. Conditioning (Test)

“Operator Ugly”
  1. Warmup
    1. 4 rounds
      1. Goblet Squat, x10 w/ 12kg
      2. Push-up, x8
      3. Sit-up, x10
  2. Event 1
    1. Bench Press, max reps w/ 185/95
  3. Event 2
    1. Front Squat, max reps w/ 185/115
  4. Event 3
    1. Deadlift, AMRAP, 60s, 225/135
  5. Event 4
    1. Sprints, 4x 25Mx60S
      1. In this round, you’ll bust out sprints between two cones, spaced 25 meters apart, for 60 seconds straight. Each time you touch a cone it counts as one rep. So each trip out and back is essentially two reps. Impartial reps as time expires do not count toward your total. Rest 60 seconds between bouts.
  6. Event 5
    1. Pull-ups, AMRAP
  7. Event 6
    1. Sandbag Get-up, AMRAP 10min
      1. Start standing with the sandbag on one shoulder,” Shaul explains. “Lay all the way down, then get up any way you want. The finish is a full standing position, knees and hips at full extension, feet shoulder width apart. The athlete may or may not switch shoulders with the sandbag as he or she wishes.
  8. Event 7
    1. 3 mile run w/ 25lb vest in under 30min, pass/fail
  9. Scoring
    1. EVENT 1: TOTAL x 1
    2. EVENT 2: TOTAL x 1
    3. EVENT 3: TOTAL x 1
    4. EVENT 4: TOTAL x 1
    5. EVENT 5: TOTAL x 1
    6. EVENT 6: TOTAL / 2
    7. EVENT 7: PASS OR FAIL
  10. Standards
    1. Minimum score is 100 plus passing the run
    2. Male:
      1. >160lb
        1. 110-114 - Fair
        2. 115-125 - Good
        3. 125+ - Great
      2. 161-199lb
        1. 125-139 - Fair
        2. 140-150 - Good
        3. 150+ - Great
      3. 200+lb
        1. 145-159 - Fair
        2. 160-169 - Good
        3. 170+ - Great
    3. Female:
      1. >125
        1. 110 is the standard
      2. 126-150
        1. 130 is the standard
      3. 151+
        1. 150 is the standard
    1. Accessories
      1. None



Day 3:
  1. PT
    1. Strength (Pull)
      1. None
    2. Conditioning (Ruck)
      1. None
    3. Accessories
      1. None
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