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    Cycle 1 Week MON TUE WED THU FRI Comments

    Uploaded by

    snailbook
    The document outlines an advanced 10-week training program with different exercises scheduled for each day including: runs, circuits, weights, and speed sessions. The circuits include exercises like burpees, heaves, squats, and pushups done in intervals. The weight workouts target muscles like chest, back, shoulders and legs with exercises like bench press, lat pulldowns, and squats. The speed sessions involve interval runs with periods of hard and easy effort. Notes provide guidance on conducting warmups and progressing the runs to a 1 hour duration.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Cycle 1 Week MON TUE WED THU FRI Comments

    Uploaded by

    snailbook
    38 views4 pages
    The document outlines an advanced 10-week training program with different exercises scheduled for each day including: runs, circuits, weights, and speed sessions. The circuits include exercises like burpees, heaves, squats, and pushups done in intervals. The weight workouts target muscles like chest, back, shoulders and legs with exercises like bench press, lat pulldowns, and squats. The speed sessions involve interval runs with periods of hard and easy effort. Notes provide guidance on conducting warmups and progressing the runs to a 1 hour duration.

    Original Description:

    suggested training for Military obstacle challenge

    Original Title

    truegritadvancedprogramtimetable-1

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    © © All Rights Reserved

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    The document outlines an advanced 10-week training program with different exercises scheduled for each day including: runs, circuits, weights, and speed sessions. The circuits include exercises like burpees, heaves, squats, and pushups done in intervals. The weight workouts target muscles like chest, back, shoulders and legs with exercises like bench press, lat pulldowns, and squats. The speed sessions involve interval runs with periods of hard and easy effort. Notes provide guidance on conducting warmups and progressing the runs to a 1 hour duration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views4 pages

    Cycle 1 Week MON TUE WED THU FRI Comments

    Uploaded by

    snailbook
    The document outlines an advanced 10-week training program with different exercises scheduled for each day including: runs, circuits, weights, and speed sessions. The circuits include exercises like burpees, heaves, squats, and pushups done in intervals. The weight workouts target muscles like chest, back, shoulders and legs with exercises like bench press, lat pulldowns, and squats. The speed sessions involve interval runs with periods of hard and easy effort. Notes provide guidance on conducting warmups and progressing the runs to a 1 hour duration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    ADVANCED PROGRAM TIMETABLE

    Cycle 1
    WEEK MON TUE WED THU FRI Comments

    1 RUN CIRCUIT RUN REST RUN Ease into the training

    2 RUN CIRCUIT SPEED WEIGHTS RUN Session added

    3 RUN CIRCUIT SPEED WEIGHTS RUN Strength focus

    4 RUN SPEED WEIGHTS SPEED RUN Peak training week

    5 RUN CIRCUIT RUN REST RUN Back off week

    Cycle 2

    6 RUN CIRCUIT RUN REST RUN Ease into next cycle

    7 RUN CIRCUIT SPEED WEIGHTS RUN Build up

    8 RUN CIRCUIT SPEED WEIGHTS RUN Strength focus

    9 RUN SPEED CIRCUIT SPEED RUN Peak training week

    10 RUN CIRCUIT RUN REST RUN Back off week


    ADVANCED PROGRAM

    ADVANCED WEIGHTS WORKOUTS


    WEEK 1 WEEK 2
    10 Bench press 10 Lat pull down
    20 Pushups 20 Lying heaves
    50 Hand grinder (full turns) or 300m Row 300m Row
    10 Dips 10 Up-right row
    20 Sit ups 20 Sit ups
    5 x Through (fast with good form) 5 x Through (fast with good form)
    10 Bench Press 10 Lat pull down
    20 Pushups 20 Lying heaves
    5 x Through (fast with good form) 5 x Through (fast with good form)
    50 Hand grinder (full turns) or 300m Row 300m Row
    10 Dips 10 Up-right row
    5 x Through (fast with good form) 5 x Through (fast with good form)
    WEEK 3 NOTE:
    10 Front Squat (weight on the front / chest) Conduct a warm up every time you workout
    20 Walking lunges These workouts are designed to be done on
    1 min Spin Bike (high resistance fast) different days and in order
    10 Air Squats
    10 Get Ups
    5 x Through (fast with good form)
    10 Front Squat (weight on the front / chest)
    20 Walking lunges
    5 x Through (fast with good form)
    1 min Spin Bike (high resistance fast)
    10 Air Squats
    5 x Through (fast with good form)
    ADVANCED CIRCUITS
    CIRCUIT 1 CIRCUIT 2
    Conduct 10 Heaves + 3 Burpees 1 min of Burpees
    Rest 30 sec 1 min 1 min of Heaves
    9 Heaves, 6 Burpees 1 min of Squats
    Rest 30 sec 1 min 1 min of Push ups
    8 Heaves, 9 Burpees Without rest go through all exercises again using
    Continue to 1 Heave + 30 Burbees the following times
    (This is the end of the session for week 1-3 45 sec
    otherwise continue below) 30 sec
    15 sec
    1 Heave, 30 Cadence Push ups Rest 3-5 min
    Rest 30 sec 1 min 30 sec of Burpees
    2 Heaves, 27 Cadence Push ups 30 sec of Heaves
    Rest 30 sec 1 min 30 sec of Squats
    Continue to 10 Heaves + 3 Cadence Push ups. 30 sec of Push ups
    x 4 in order
    If you can no longer conduct any one of the
    exercises, regress to Jump Heaves or Push
    ups on knees.
    CIRCUIT 3 NOTE:
    (TABATA = 20 sec of work, 10 sec rest (8 sets on Conduct a warm up every time you workout.
    the same exercise)) These circuits are designed to be done on
    Squats different days and in order.
    Push ups
    Sit ups
    1 min rest
    Lunge Jumps
    Lying Heaves
    Sit ups
    1 min rest
    Bench Dips
    Get ups
    Rear Lunge
    ADVANCED RUN / SPEED
    RUN REMEMBER:
    Run for 10 min at warm-up pace then run at a Try to run outside every time you run. A treadmill
    steady state for 20 min (30min all up) will not give you the required atmosphere for a
    Try to increase the time you run each scheduled True Grit event. Cool down after your run.
    Run until you are running for 1 hour comfortably

    SPEED 1 NOTE:
    10 min warm up run Conduct a warm up every time you work out.
    5 x (1 min hard, 1 min easy) These workouts are designed to be done on
    10 x (30 sec Hard, 30 sec easy) different days and in order.
    10 min cool down pace

    SPEED 2
    10 min warm up run
    2 x (90 sec hard, 90 sec easy)
    4 x (60 sec hard, 60 sec easy)
    4 x (30 sec hard, 30 sec easy)
    4 x (15 sec hard, 15 sec easy)
    10 min medium paced run

    SPEED 3
    10 min warm up run
    5 x 1km interval (1:1 rest)

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