BIG PROGRAM UPDATE – READ THIS FIRST
While you will be able to access you training program below (and by loggin in the site and back to this page, we are now delivering ALL of our training programs via the Train Heroic iPhone/Android App which is WAY better than getting your program below (and free to you).
Here is your access code to unlock the program and add it to your account in the Train Heroic App
Navy PRT Domination Access Code: JACKEDSAILOR **(All CAPS, No spaces)**
Here are a few steps you’ll need to follow to get set up with Train Heroic:
- Download the Train Heroic App
- Tap on the ‘Access Code’ button
- Enter the Access Code: JACKEDSAILOR **(All CAPS, No spaces)**
- Create your Free account
- Add your program to your calendar
- Boom – That should be it!
Here are a couple of other resources you may want to check out:
Each week we’ll be releasing a 5-day program for you to follow. These workouts are designed to be completed as described. Obviously, each of you may have different operational requirements so some common sense needs to be applied.
Each daily workout consists of 5 parts:
- Warm Up & Movement Prep
- Work Capacity
- Mobility & Recovery
How to follow:
This 4-week program is designed to help you dominate your next physical fitness test with workouts that are similar to the exercises you’ll see in the test but without the boring daily “push-up, pull-up, run” routine many of you may be familiar with.
Ultimately, the goal is to push you hard while improving your ability to perform through the three primary energy systems (Phosphocreatine, Glycolytic, Oxidative). If you’d like to geek out about energy systems or just learn a bit more about how your body works, check out our article on Bioenergetics for Dummies.
If you’re just starting out, new to physical training, or just ramping back up after life got in the way then it is super important to listen to your body and get the rest & recovery you need. While sticking to a program is beneficial, doing so to your own detriment will set you back. If something feels sketchy, it probably is… Stop & rest.
Warm Up & Movement Prep
I’ve had a ton of people ask me about the proper way to warm up and unfortunately, I give them a pretty generic non-answer. While there are some general guidelines you should follow (Laid out in the program) everyone is unique in their training history (or lack thereof), injury history, and general problem areas.
Which is all to say, hit the major points that are laid out in the daily warm-ups, but if you feel like you need a bit more work on something to really get going, don’t hesitate to get that done first. And of course, if you have a specific problem you’d like some guidance on, hit us up via the contact form below!
This section of your daily workout is labeled “work capacity” because the goal is to improve your ability to do “work” (move large loads, long distances, quickly – In the context of this program, your body weight) within all of the energy systems I mentioned above.
Although your specific PT test may call for a single Max Effort of say, push-up, in 2:00; Just doing that repeatedly in our experience is not the best or most efficient way to improve your performance. Which is why you’ll see a variety of combinations.
While some of the workouts are pretty self-explanatory, some may be new or different from what you’ve done in the past.
As Many Rounds as Possible in 20:00
5 Push Ups
10 Curl Ups
20 Walking Lunge Steps
The goal of this workout is to do as much work as possible in the 20-minutes given. For some, you may be able to continue through this entire workout with little to no rest, others may need to rest a bit after each set, or between movements. Either way is fine, just keep in mind the goal – As many rounds as you can.
If you’re new to Strategic Athlete and haven’t been through our Free Endurance Mini-Course, you may want to sign up for that ASAP as it goes into depth about our endurance training methodology and how everything is structured.
A couple of notes to ensure you are following correctly:
- Quality is more important that quantity – So, if the workout calls for 10 x 100m sprints, but your technique/mechanics are going to shit and your times are dropping off a cliff at rep #8, stop & rest.
- Off = Off/stop/catch your breath – While a lot of programs say off = active recovery (light jog, etc) it means stop completly (or walk around slowly contemplating life or whatever) in this program unless otherwise noted.
- More is not better, unless you’re ready for it – is often not true unless you’re fairly advanced and ready to handle it. However, if you keep #1 in mind, another rep or two mught be a good thing so listen to your body & feel free to hit us up and ask if you’d like some specific guidance.
Mobility & Recovery
This is often the most under utilized performance enhancer. If your flexibility & functional (i.e. useful) range of motion sucks you are asking for injury.
First thing you’ll notice is a link to the company ROMWOD. I’ve included this link in here because I know finding your way through a solid mobility program on your own is super tough, these guys make it super simple with a daily follow along video. They are a separate company (that I also pay for) and I think it’s completely worth it. However, it’s obviously an optional service and you can skip it.
However, with that said, all I’m able to provide here is some general “guidelines” for what to do each day. Like I mentioned above in the warm-up section, everyone is different and some of you may need a bit more work on certain areas than others. Listen to your body and don’t hesitate to put in a bit extra work on that problem area if you need it.
And again, if something is bothering you or limiting you, don’t hesitate to hit us up via the contact form below for some one-on-one guidance, we’re happy to help!