STRENGTH WORKOUT SCHEDULE (8 DAY CYCLE)
DAY 1 - STAIRS (1200 steps with 40 lb pack)
DAY 2 - STAIRS (1200 steps with 40 lb pack)
TACTICAL (HEAVY)
DAY 3 - SIMULATION WORKOUT
STAIRMASTER (30 MIN)
DAY 4 - OFF-DAY WORKOUT
STAIRMASTER (30 MIN)
DAY 5 - SIMULATION WORKOUT
STAIRMASTER (30 MIN)
DAY 6 - STAIRS (1200 steps with 40 lb pack)
DAY 7 - STAIRS (1200 steps with 40 lb pack)
TACTICAL (HEAVY)
DAY 8 - SIMULATION WORKOUT
STAIRMASTER (30 MIN)
| WARM-UP |
REPS |
SETS |
WT |
| Crunch Machine |
10 |
3 |
160 |
| Back Extensions |
10 |
3 |
160 |
| SIMULATION WORKOUT |
MAX |
REPS* |
| Squats (tower) |
350 |
|
| Dumbbell Hoist (hose hoist) |
120 |
|
| Lat Pullover (Keiser) |
165 |
|
| Dead Lift (dummy
pickup)
|
325 |
|
| *REPS |
|
|
|
|
|
|
|
|
|
| SESSION |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
| % MAX |
70 |
80 |
85 |
80 |
85 |
90 |
85 |
90 |
95 |
| REPS |
10 |
8 |
5 |
9 |
5 |
3 |
7 |
3 |
2 |
| SETS |
2 |
2 |
1 |
2 |
2 |
2 |
2 |
3 |
2 |
| OFF-DAY WORKOUT (any 4) |
MAX |
REPS** |
| Bench Press (incline) |
145 |
10-7-5-5-5 |
| Tricep Extensions |
75 |
10-7-5-5-5 |
| Curls |
90 |
10-7-5-5-5 |
| Calf Lifts |
240 |
10-7-5-5-5 |
| Leg Extensions |
260 |
10-7-5-5-5 |
| Leg Curls |
260 |
10-7-5-5-5 |
| Leg Press (single leg) |
360 |
10-7-5-5-5 |
**Note: Weights
10 @ 50%
7 @ 75%
5 @ MAX
| TACTICAL WORKOUT (heavy = H) |
WT |
RE PS |
| Stairs (60 steps) |
+20# |
1X-4XH-1X |
| Hoist |
+20# |
1X-4XH-1X |
| Hose Drag |
1 Loop |
1X-4XH-1X |
| Dummy Drag |
+20# |
1X-4XH-1X |
| Time Trial
(heavy)/Halfs
|
|
Every 2 weeks |
|