The following training session is taken directly from my METAC Bravo training program, a 4-week high-frequency muscular strength and hypertrophy block.
These training blocks are specifically geared towards military personnel, special operations personnel, law enforcement personnel, first responders, and advanced-level athletes who value performance and longevity.
These sessions are 30-40 minutes each (not including warm-up) and can be performed outside a fully equipped gym space.
Warm-up
2 ROUNDS
A1. Pull-ups or Chin-ups-3-5
A2. Push-ups or Triceps Push-ups-8-10
A3. V-ups-8-10
A4. Single Leg Glute Raise-5 reps each leg
A5. Bodyweight Goblet Squats-8-10
A6. Med Ball Slams-5
Rest 30 seconds between rounds
Specific Warm-up
2-3 sets to build up to your working sets of BB Zercher Squats or SL Loaded Box Squats
Training
3 ROUNDS
A1. BB Zercher Squat-5 reps @ heavy but doable or Loaded Single-Leg Box Squat-5 reps each leg @ heavy but doable
Rest 30 seconds
A2. Split Squat Jumps-3 reps each leg alternating
Rest 2:00 between rounds
B. Standing DB Shoulder Press-3 sets x 8 reps each arm @ heavy but doable
Rest 1:30 between sets
3 ROUNDS
C1. AB Wheel Rollouts - from knees-8 + V-ups-8
C2. Loaded Single-Leg RDL-6 reps each leg @ 35-50 lbs
Rest 1:30 between rounds
D. Pull-ups-10 sets x 3-5 reps
Rest 30 seconds between sets
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