MARSOC Human Performance

Transcription

1 A) Lower Max Strength Back Squat Blue Cycle 1-2,4,6,8 United States Marine Corps Speed & Agility Modified Shuttle One Rep Each Minute Performance Preparation Superset s: Lateral Band Walk DB/KB/or Barbell 3 5 Each Light 3 5 Each LGT-MED 3 5 Each Medium 2 5 Each LGT-MED Brettzzel Stretch 3 4 Each Each Each Each 0 Swiss Ball Knee Tuck Light LGT-MED Medium LGT-MED Back Squat Coach Watch Last Set 1,1,1 5,3,1 INC WGT 1,1,1 5,3,1 INC WGT 1,1,1 5,3,1 INC WGT 5,3,1 INC WGT Back Squat Record Set Back Squat Record Set Back Squat Record Set Primary Training Block 1-3M Rest BTWN Sets Back Squat Broad Jump TBDL Jump Accelerated Band Jump Secondary Training Block Trap Bar Deadlift (TBDL) 1-3M Rest BTWN Sets 3 8 Medium 3 6 MED-HVY 3 4 Heavy 3 4 MED-HVY Trap Bar Deadlift (TBDL) Record Set Trap Bar Deadlift (TBDL) Record Set Trap Bar Deadlift (TBDL) Record Set Auxiliary Training Block Superset s: Band Knee Drive Farmer's Walk Trap Bar 2 40 YDS Medium YDS Medium YDS Heavy 2 40 YDS Medium Line Hop Step Fw/Bk 2 4 Each Each Each Each 0 Band Rotation Isometric 2 :30 sec :30 sec :30 sec. 0 2 :30 sec. 0 Post Workout Recovery Foam Roll & Stretch Foam Roll / Correctives IT Band Foam Roll / Correctives Kneeling Hip Flexor

2 D) Upper Strength END Incline Press Blue Cycle 1-2,4,6,8 United States Marine Corps Week 2 Week 4 Week 6 Week 8 Performance Preparation Superset s: Kneeling T-Spine ROT/FLEX Medium MED-HVY Heavy MED-HVY Lateral Delt Rebound Drop Eyes forward, completely release EA Medium EA MED-HVY EA Heavy EA MED-HVY Hollow Canoe Primary Training Block Each Set on the Min 1,1,1 5,3,1 INC. WGT 1,1,1 5,3,1 INC. WGT 1,1,1 5,3,1 INC. WGT 1,1,1 5,3,1 INC. WGT Complete as a superset: Top of Min- 30 sec. mark Incline Bench Press Dumbbell Bent Over Row Medium MED-HVY Heavy Medium Primary Training Block :30-90 Rest BTWN s 1 Min Rest BTWN SETS SKB Overhead Press 2 10 Each Each Each Each 0 Barbell Shrug Biceps- Choice Superset s: 2 10 Each Each Each Each 0 High / Low Plank 2 Min Rest BTWN Sets Post Workout Recovery Keep Wrist Straight 2 10 Each Each Each Each 0 Foam Roll / Correctives Roll Lat & Trap Foam Roll / Correctives Shoulder Mobility Each Each Each Each 0 0 Roll Lat & Trap Shoulder Mobility Record Set Superset s: Weighted Use Fat Gripz Pec Stretch

3 H) Anaerobic Power Blue Cycle 1-2,4,6,8 United States Marine Corps Week 2 Week 4 Week 6 Week 8 Option #1: Gym Based Performance Preparation 1M rest BTWN Sets Rower Record Time EA Set: 2 250M M M M 0 Record Set Record Set Primary Training Block Superset s: Substitute exercises if necessary Rower 1-3 :30 Sec Heavy 1-3 :45 Sec Light 1-3 :30 Sec Medium MIN LGT-MED Woodway 1-3 :30 Sec Medium 1-3 :45 Sec Light 1-3 :30 Sec MED-HVY MIN Light Versa Climber 1-3 :30 Sec Medium 1-3 :45 Sec Light 1-3 :30 Sec MED-HVY MIN Light Sled Push 1-3 :30 Sec Medium 1-3 :45 Sec Light 1-3 :30 Sec MED-HVY MIN Light Assault Bike 1-3 :30 Sec :45 Sec :30 Sec MIN Suicide 1-3 :30 Sec :45 Sec :30 Sec MIN 0 Rest Rest & Repeat MIN MIN MIN 0 No Rest 0 Post Workout Recovery See Bottom of Sheet: Option #2: Interval Runs Primary Training Block or Follow Run Packet Interval Run M M M M 0 Recovery Jog Approximately 3 MIN M M M M 0 Interval Run X X X X X X M M 0 Recovery Jog Approximately 3 MIN X X X X X X M M 0 Interval Run X X X X X X X X X M 0 Recovery Jog Approximately 3 MIN X X X X X X X X X M 0 Post Workout Recovery Foam Roll / Correctives Hip MOB & Plantar

4 C) Lower Strength END Front Squat Blue Cycle 1-2,4,6,8 United States Marine Corps Day 4 Training Sheet Use if training 5X this week Woodway Rest 1 Min BTWN SETS YDS YDS YDS YDS 0 Performance Preparation FFE SKB Overhead Press Hips Forward Wall Ankle Mobility Hold each rep for 15 sec. 2 3 Each Each Each Each 0 Band Crunch Primary Training Block Front Squat Each Set on the MIN Front Squat Front Squat Primary Training Block Barbell Deadlift Stay Dynamic (Light & Fast) Deadlift Deadlift Auxiliary Training Block Superset s: :30-90 Rest BTWN s 2 Min REST BTWN Sets TRX Hamstring Curl 2 Min REST BTWN Sets 2 12 Each Each EA Each 0 Reverse Curl Lateral Lunge In's and Out's Post Workout Recovery Foam Roll / Correctives Roll Quads Foam Roll / Correctives Hip Mobility Hip Mobility Each Each EA Each Each Each Each Each 0 0 Foam Roll Back Stretch Glutes

5 B) Upper Max Strength Bench Press Blue Cycle 1-2,4,6,8 United States Marine Corps Week 2 Week 4 Week 6 Week 8 Performance Preparation INC Bench Scap Retraction 3 5 Light 3 5 Light 3 5 Light 3 5 Light TRX Overhead Squat TRX "Y" 3 sec. count down Dumbbell Bench Press Coach Watch Last Set 1,1,1 5,3,1 INC WGT 1,1,1 5,3,1 INC WGT 1,1,1 5,3,1 INC WGT 1,1,1 5,3,1 INC WGT Dumbbell Bench Press Record Set Dumbbell Bench Press Record Set Dumbbell Bench Press Record Set Primary Training Block 1-3 Min REST BWTN Sets Dumbbell Bench Press Rep Out Last SET Dumbbell Bench Press Record Set Dumbbell Bench Press Record Set Dumbbell Bench Press Record Set Dumbbell Bench Press Record Set Dumbbell Bench Press Record Set Primary Training Block Barbell Bent Over Row 1-3 MIN BTWN Sets 3 8 Medium 3 6 MED-HVY 3 4 Heavy 3 4 Medium Barbell Bent Over Row Record Set Barbell Bent Over Row Record Set Barbell Bent Over Row Record Set Auxiliary Training Block SKB Pullover Dumbbell Shrug Medium MED-HVY Heavy Medium Triceps- Choice DB or KB Farmer's Walk Barbell 2 40 YDS Medium YDS MED-HVY YDS Heavy 2 40 YDS Medium Post Workout Recovery Foam Roll / Correctives Roll Lats & Triceps Foam Roll / Correctives Chest Stretch Chest Stretch

6 G) Total Body Muscular Endurance Blue Cycle 1-2,4,6,8 United States Marine Corps Day 5 Training Sheet Use if training 4X this week Performance Preparation 1Min Rest BTWN Sets Depth Jump 18" or bench height drop Record Jump Height Each Set Record Set Record Set Record Set Record Set 4 X X X 0 0 X X X Record Set 5 X X X X X X 0 X X X Primary Training Block Superset s: Goblet Squat + Press Out Push Press Arm BO Landmine Row Versa Climber 3 :30 Sec :30 Sec 0 4 :30 Sec :30 Sec 0 Primary Training Block Superset s: Step Up DB or KB on bench 3 12 Each Each Each Each 0 HK Diagonal Plate Lift 3 12 Each Each Each Each 0 Turkish Get Up (TGU) Battling Ropes Stagecoach 3 :30 Sec :30 Sec 0 4 :30 Sec :30 Sec 0 Post Workout Recovery Foam Roll / Correctives Shoulder Mobility Foam Roll / Correctives Foam Roll Back

7 J) Active Recovery Aerobic Blue Cycle 1-2,4,6,8 United States Marine Corps 0 Cardio Warm Up Steady State Cardio 1 20 MIN MIN MIN MIN 0 0 Ankle Mobility RFE Stretch Way Ankle Band Work Anterior Tibialis Band Core Staggered Pallof Press SB Roll Out Woodchopper Glute Activation Glute Bridge March Degree Band Step Turkish Get Up (TGU) Hamstring Mobility World's Greatest Stretch Iron Cross SKB Windmill Hip Mobility Quadruped Straight Leg Lift Hurdle Lateral Over & Under SKB Warrior Lunge T Spine / Lat Mobility Bench Kneel & Reach Quadruped Lat Mobility SKB Side Lying Armbar