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Comprehensive Strength and Endurance Workouts

The document outlines a 15 week training program consisting of weekly strength, conditioning, and mobility workouts. It includes exercises like pushups, situps, squats, running, sandbag exercises, shuttle runs, and mobility drills. The workouts progress over the weeks, increasing repetitions, sets, exercise variations and distances/times for running exercises. The program also incorporates occasional recovery runs and miscellaneous workouts like obstacle courses, swimming, games and cross-training.

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J Elias Stokes
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446 views2 pages

Comprehensive Strength and Endurance Workouts

The document outlines a 15 week training program consisting of weekly strength, conditioning, and mobility workouts. It includes exercises like pushups, situps, squats, running, sandbag exercises, shuttle runs, and mobility drills. The workouts progress over the weeks, increasing repetitions, sets, exercise variations and distances/times for running exercises. The program also incorporates occasional recovery runs and miscellaneous workouts like obstacle courses, swimming, games and cross-training.

Uploaded by

J Elias Stokes
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

STRENGTH I

RUNNING Workout

STRENGTH II Workout Sandbag Clean Sandbag Squat Sandbag Press Sandbag Bent Over Row Sandbag Good Morning Sandbag Get-up 6 x 10 for each exercises. Perform Mobility Drills During Rest

WEEK
Workout

MISCELLANEOUS WORKOUTS (Cadre/Student Choice) Workout

RUCK Distance Weight

NOTES

4 Pull-ups 7 Push-ups 10 Sit-ups 13 Squats AMRAP in 20 Min

3 Mile Run for time

Obstacle Course, Swimming, Pickup Games, Release Run, Cross-fit challenge, Strength Training, etc.

40

Tabata Workout; Work 20 sec, Rest 10 Sec x 8 sets for each exercise. Rest 1 minute between exercises 1. Squats 2. Push-ups 3. Sit-ups 4. Squat Jumps

800m warm-up 4 x 1000m, walk 400m b/w 800m cool down

1) Sprint: 60-80 yards, Rest 20 sec. Repeat 610 Reps 2) Broad Jump: 3 Jumps w/stick. 7 jumps continuous. Rest 30 sec. Repeat 4 x 3) Lateral Hurdle Hops: Max reps in 10 sec. Obstacle Course, Swimming, PickRest 20 sec. Repeat 4x up Games, Release Run, Cross-fit 4) Plyo Push-up: 8-10 Reps. Rest 20 sec. challenge, Strength Training, Repeat 4 x etc. 5) Squat Jumps: 3 Jumps w/ stick. 8-10 Jumps Continuous. Rest 30 sec. Repeat 3 x. 6) Scissor Jumps: 8 Reps each leg. Rest 30 sec. Repeat 3 x

40

1:00 min push-ups, rest 1 min 45 sec push-ups, rest 45 sec 30 sec push-ups, rest 30 sec 15 sec push-ups, rest 1 min 1:00 min sit-ups, rest 1 min 45 sec sit-ups, rest 45 sec 30 sec sit-ups, rest 30 sec 15 sec sit-ups, rest 1 min Run 1 Mile Rest 5 Minutes Repeat

Recovery run- 45 min., 9 min./mile pace or slower

Burpees Supported Pistol Squat Dips Obstacle Course, Swimming, PickPartner Inverted Row up Games, Release Run, Cross-fit Natural Glute-Ham Raise challenge, Strength Training, Wheelbarrow Walk 10m etc. 6 x 10 for each exercise. Perform mobility drills during rest.

45

5 Pull-ups 10 Push-ups 15 Sit-ups 20 squats AMRAP in 20 Min (finish with ab circuit)

400m warm-up 3 x 300 yd shuttle @ 25 yds, Rest 1:2

1) Sprint: 60-80 yards, Rest 20 sec. Repeat 610 Reps 2) Broad Jump: 3 Jumps w/stick. 7 jumps continuous. Rest 30 sec. Repeat 4 x 3) Lateral Hurdle Hops: Max reps in 10 sec. Obstacle Course, Swimming, PickRest 20 sec. Repeat 4x up Games, Release Run, Cross-fit 4) Plyo Push-up: 8-10 Reps. Rest 20 sec. challenge, Strength Training, Repeat 4 x etc. 5) Squat Jumps: 3 Jumps w/ stick. 8-10 Jumps Continuous. Rest 30 sec. Repeat 3 x. 6) Scissor Jumps: 8 Reps each leg. Rest 30 sec. Repeat 3 x Sandbag Clean Sandbag Squat Sandbag Press Sandbag Bent Over Row Sandbag Good Morning Sandbag Get-up 5 x 15 for each exercises. Perform Mobility Drills During Rest

45

Tabata Workout: Work 20 sec, Rest 10 Sec x 8 sets for each exercise. Rest 1 minute between exercises 1. 25m Shuttles 2. Burpees 3. Dips 4. Scissor Jumps

4 Mile Run for time

Obstacle Course, Swimming, Pickup Games, Release Run, Cross-fit challenge, Strength Training, etc.

50

1:30 min push-ups, rest 1 min 1:00 min push-ups, rest 45 sec 45 sec push-ups, rest 30 sec 30 sec push-ups, rest 1 min 1:30 min sit-ups, rest 1 min 1:00 sit-ups, rest 45 sec 45 sec sit-ups, rest 30 sec 30 sec sit-ups, rest 1 min Run 1 Mile Rest 5 Minutes Repeat

800m warm-up 6 x 800m, walk 400m b/w

1) Sprint: 60-80 yards, Rest 20 sec. Repeat 610 Reps 2) Broad Jump: 3 Jumps w/stick. 7 jumps continuous. Rest 30 sec. Repeat 4 x 3) Lateral Hurdle Hops: Max reps in 10 sec. Obstacle Course, Swimming, PickRest 20 sec. Repeat 4x up Games, Release Run, Cross-fit 4) Plyo Push-up: 8-10 Reps. Rest 20 sec. challenge, Strength Training, Repeat 4 x etc. 5) Squat Jumps: 3 Jumps w/ stick. 8-10 Jumps Continuous. Rest 30 sec. Repeat 3 x. 6) Scissor Jumps: 8 Reps each leg. Rest 30 sec. Repeat 3 x Burpees Supported Pistol Squat Dips Obstacle Course, Swimming, PickPartner Inverted Row up Games, Release Run, Cross-fit Natural Glute-Ham Raise challenge, Strength Training, Wheelbarrow Walk 10m etc. 5 x 15 for each exercise. Perform mobility drills during rest.

50

4 Pull-ups 7 Push-ups 10 Sit-ups 13 squats AMRAP in 20 Min. (finish w/ab circuit)

Recovery run- 45 min., 9 min./mile pace or slower

55

Tabata Workout; Work 20 sec, Rest 10 Sec x 8 sets for each exercise. Rest 1 minute between exercises 1. Squats 2. Push-ups 3. Sit-ups 4. Squat Jumps

400m warm-up 4 x 300 yd shuttle @ 50 yds, Rest 1:2

1) Sprint: 60-80 yards, Rest 20 sec. Repeat 610 Reps 2) Broad Jump: 3 Jumps w/stick. 7 jumps continuous. Rest 30 sec. Repeat 4 x 3) Lateral Hurdle Hops: Max reps in 10 sec. Obstacle Course, Swimming, PickRest 20 sec. Repeat 4x up Games, Release Run, Cross-fit 4) Plyo Push-up: 8-10 Reps. Rest 20 sec. challenge, Strength Training, Repeat 4 x etc. 5) Squat Jumps: 3 Jumps w/ stick. 8-10 Jumps Continuous. Rest 30 sec. Repeat 3 x. 6) Scissor Jumps: 8 Reps each leg. Rest 30 sec. Repeat 3 x

55

2:00 min push-ups, rest 1 min 1:30 min push-ups, rest 45 sec 1:00 min push-ups, rest 30 sec 45 sec push-ups, rest 1 min 2:00 min sit-ups, rest 1 min 1:30 sit-ups, rest 45 sec 1:00sec sit-ups, rest 30 sec 45 sec sit-ups, rest 1 min Run 1 Mile Rest 5 Minutes Repeat

5 Mile Run for time

Sandbag Clean Sandbag Squat Sandbag Press Sandbag Bent Over Row Sandbag Good Morning Sandbag Get-up 5 x 15 for each exercises. Perform Mobility Drills During Rest

Obstacle Course, Swimming, Pickup Games, Release Run, Cross-fit challenge, Strength Training, etc.

60

10

5 Pull-ups 10 Push-ups 15 Sit-ups 20 squats AMRAP in 20 Min. (finish w/ab circuit)

800m warm-up 8 x 400m, walk 400m b/w

1) Sprint: 60-80 yards, Rest 20 sec. Repeat 610 Reps 2) Broad Jump: 3 Jumps w/stick. 7 jumps continuous. Rest 30 sec. Repeat 4 x 3) Lateral Hurdle Hops: Max reps in 10 sec. Obstacle Course, Swimming, PickRest 20 sec. Repeat 4x up Games, Release Run, Cross-fit 4) Plyo Push-up: 8-10 Reps. Rest 20 sec. challenge, Strength Training, Repeat 4 x etc. 5) Squat Jumps: 3 Jumps w/ stick. 8-10 Jumps Continuous. Rest 30 sec. Repeat 3 x. 6) Scissor Jumps: 8 Reps each leg. Rest 30 sec. Repeat 3 x

60

11

Tabata Workout: Work 20 sec, Rest 10 Sec x 8 sets for each exercise. Rest 1 minute between exercises 1. 25m Shuttles 2. Burpees 3. Dips 4. Scissor Jumps

Recovery run- 45 min., 9 min./mile pace or slower

Burpees Supported Pistol Squat Dips Obstacle Course, Swimming, PickPartner Inverted Row up Games, Release Run, Cross-fit Natural Glute-Ham Raise challenge, Strength Training, Wheelbarrow Walk 10m etc. 5 x 15 for each exercise. Perform mobility drills during rest. 1) Sprint: 60-80 yards, Rest 20 sec. Repeat 610 Reps 2) Broad Jump: 3 Jumps w/stick. 7 jumps continuous. Rest 30 sec. Repeat 4 x 3) Lateral Hurdle Hops: Max reps in 10 sec. Obstacle Course, Swimming, PickRest 20 sec. Repeat 4x up Games, Release Run, Cross-fit 4) Plyo Push-up: 8-10 Reps. Rest 20 sec. challenge, Strength Training, Repeat 4 x etc. 5) Squat Jumps: 3 Jumps w/ stick. 8-10 Jumps Continuous. Rest 30 sec. Repeat 3 x. 6) Scissor Jumps: 8 Reps each leg. Rest 30 sec. Repeat 3 x

40

12

2:00 min push-ups, rest 1 min 1:30 min push-ups, rest 45 sec 1:00 min push-ups, rest 30 sec 45 sec push-ups, rest 1 min 2:00 min sit-ups, rest 1 min 1:30 sit-ups, rest 45 sec 1:00sec sit-ups, rest 30 sec 45 sec sit-ups, rest 1 min Run 1.5 Miles Rest 5 Minutes Repeat

400m warm-up 4 x 300 yd shuttle @ 25 yds, Rest 1:2

65

13

5 Pull-ups 10 Push-ups 15 Sit-ups 20 Squats AMRAP in 20 Min. (finish w/ab circuit)

5 Mile Run for time

Sandbag Clean Sandbag Squat Sandbag Press Sandbag Bent Over Row Sandbag Good Morning Sandbag Get-up 5 x 20 for each exercises. Perform Mobility Drills During Rest

Obstacle Course, Swimming, Pickup Games, Release Run, Cross-fit challenge, Strength Training, etc.

65

14

Tabata Workout; Work 20 sec, Rest 10 Sec x 8 sets for each exercise. Rest 1 minute between exercises 1. Squats 2. Push-ups 3. Sit-ups 4. Squat Jumps

1) Sprint: 60-80 yards, Rest 20 sec. Repeat 610 Reps 2) Broad Jump: 3 Jumps w/stick. 7 jumps continuous. Rest 30 sec. Repeat 4 x 3) Lateral Hurdle Hops: Max reps in 10 sec. Obstacle Course, Swimming, Pick800m warm-up Rest 20 sec. Repeat 4x up Games, Release Run, Cross-fit 1600m, 1200m, 800m, 400m 4) Plyo Push-up: 8-10 Reps. Rest 20 sec. challenge, Strength Training, walk 400m b/w each Repeat 4 x etc. 5) Squat Jumps: 3 Jumps w/ stick. 8-10 Jumps Continuous. Rest 30 sec. Repeat 3 x. 6) Scissor Jumps: 8 Reps each leg. Rest 30 sec. Repeat 3 x

70

15

2:00 min push-ups, rest 1 min 1:30 min push-ups, rest 45 sec 1:00 min push-ups, rest 30 sec 45 sec push-ups, rest 1 min 2:00 min sit-ups, rest 1 min 1:30 sit-ups, rest 45 sec 1:00sec sit-ups, rest 30 sec 45 sec sit-ups, rest 1 min Run 2 Miles Rest 5 Minutes Repeat

Recovery run- 45 min., 9 min./mile pace or slower

Burpees Supported Pistol Squat Dips Obstacle Course, Swimming, PickPartner Inverted Row up Games, Release Run, Cross-fit Natural Glute-Ham Raise challenge, Strength Training, Wheelbarrow Walk 10m etc. 5 x 20 for each exercise. Perform mobility drills during rest.

40

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