Sunday 10/03/2021 BW:181.8 – Incline Treadmill x 30min Assault Bike x 30min – Chinup x 5 x 10 Calf Raise x 20 x 10 Knee Raise x 10 x 5; x 5 x 5 Side Hold x 30s x 10
Monday 10/04/2021 BW: 184.4 – Deadlift: 285x5x5 340×1 360×1 380×1 – Bench: 215x3x8 245×1 260×1 270×1 – Pushups x 25,10,15,10,5 [30s] Biceps x 33lb x 25,15,15,10,10
Tuesday 10/05/2021 BW: 182.2 – High Bar Squat: 262.5x5x5 300×1 325×1 350×1 – Press: 140x3x8 160×1 175×1 – Back Raise x BW x 20 x 5 sets Band Pullaparts x Mini x 20 x 5 Band Tricep x Average x 20 x 5
Wednesday 10/06/2021 BW:182.6 – Incline Treadmill x 30min Assault Bike x 30min – Band (Average) Assisted Pullup x 15,10,8,5,5; BW x 5,5 [30s] Ab Wheel x 30,20,15,15,10,10 [30s] Situps x 10,5,5,5,5,5,8,7 [30s]
Thursday 10/07/2021 BW:182.4 – Pause (@ Knee) Deadlift: 260x5x5 315×1 330×1 345×1 – Close Grip Bench: 215x3x8 240×1 255×1 270×1 – RFESS x BW x 15 x 5 sets 3-Way Shoulder Raise x 10’s x 7 x 5 sets Biceps x 45lb x 10 x 5 sets
Friday 10/08/2021 BW:182.0 – Incline Treadmill x 30min Assault Bike x 22.5min – Knee Raise x 15,10,5,5,5,5,5 Barbell Row x 15reps x 35lb, 55lb, 75lb, 95lb, 95lb, 95lb, 75lb, 55lb, 35lb Side Plank x 45s x 3 sets [15s rest] Pushups x 25,15,10 [30s rest] SA DB Row x 65lb x 10 x 3 sets
Saturday 10/09/2021 BW:182.2 – High Bar Pause Squat: 262.5x5x5 300×1 330×1 350×1 – Low Incline Bench: 195x3x8 220×1 245×1 – Dips x 20,15,15,15,10 DB Bicep x 15’s x 20,20,15,15,10 Back Raise x BW x 10 x 10
Sunday 09/26/2021 BW:181.0 – Inverted Row: BW x 10 x 10 sets Blast Strap Plank: 45s x 2; 30s x 8 Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s Assault Bike LISS x 30min – 9.6 Miles
Monday 09/27/2021 BW: 181.2 – Deadlift: 315×1 350×1 375×1 280×5 x 5 sets – Bench: 245×1 265×1 212.5×3 x 8 sets – Pushups x 10 x 10 sets Plate Hammer Curl: 45x10x5; 25x10x5
Tuesday 09/28/2021 BW:182.0 – High Bar Squat: 280x5x5 325×1 350×1 375×1 – Press: 137.5x3x8 160×1 172.5×1 – Back Raise: 25lb x 12r x 6 sets – 3-Way Shoulder Raise: 15’s x 5 x 5 sets
Wednesday 09/29/2021 BW: N/A – Incline Treadmill x 45min DB Row 50 x 10 x 5 Ab Wheel x 10 x 5 Side Plank x 30s x 5 Hollow Body Hold x 30s x 5 DB Bicep 20’s x 10 x 5
Thursday 09/30/2021 BW: N/A – Pause (@ Knee) Deadlift: 255x5x5 285×1 315×1 340×1 – CG Bench: 212.5x3x8 225×1 245×1 260×1 – RFESS: BW x 10 x 5 3-Way Shoulder 10’s x 10 x 5
Friday 10/01/2021 BW:183.0 – 2ct Pause Squat: 275x4x6 315×1 350×1 – Low Incline Bench: 192.5x3x8 225×1 240×1 – Dips x 10 x 5 sets Biceps 45 x 10 x 5 sets
Sunday 09/19/2021 BW: 181.2 – Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS] Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM] Blast Strap Plank x 30s x 6 sets [30s] Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets Calf Raise x 25 x 4 sets Banded Tricep Pushdown x 25 x 4 sets
Tuesday 09/21/2021 BW:178.8 – High Bar Squat: 330×1 350×1 370×1 277.5×5 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – Back Raise: 25lb x 10 x 6 sets 3 Way Shoulder Raise: 10’s x 12 x 3 sets
Wednesday 09/22/2021 BW:180.8 – Pullups: BW x 5 x 10 sets Band Assisted (Avg) x 10 x 5 sets – Ab Wheel: Knees x 10 x 10 sets [30s rest] – Side Bend Hold x 30s x 5 sets – DB Bicep: 25’s x 20,18,15,12,10 – Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]
Thursday 09/23/2021 BW:181.2 – Pause (Below Knee) Deadlift: 285×1 315×1 335×1 250×5 x 5 sets – Close Grip Bench: 230×1 245×1 260×1 207.5×3 x 8 sets – Rear Foot Elevated Split Squat: BWx10 x 10 sets – 3-Way Shoulder Raise: 5’s x 10 x 5 sets
Friday 09/24/2021 BW:181.0 – Assault Bike x 30min – 10.1 Miles [60s/60s x 15] Knee Raise x 10 x 10 sets BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets 45 Degree Side Bend Hold x 30s x 10 sets – JUDO x 60min
Saturday 09/25/2021 BW:181.2 – 2ct Pause Squat: 320×1 340×1 360×1 270×5 x 5 sets – Low Incline Bench: 215×1 235×1 190×3 x 8 sets – Dips: BWx10 x 10 sets DB Bicep: 15’s x 10 x 10 sets
Sunday 09/12/2021 BW:180.6 – Blast Strap Inverted Row x 10 x 10 [30s rest] Blast Strap Plank x 30s x 5 sets [30s rest] Copenhagen Plank x 15s x 5 sets [30s rest] Assault Bike x 50min LISS – 16.1 Miles
Monday 09/13/2021 BW: 181.8 – Deadlift: 365×1 275×4 x 5 sets – Bench Press: 255×1 275×1 205×3 x 8 sets – Pushups x 10 x 10 [30s rest] BB Bicep: 45 x 10 x 7 sets
Tuesday 09/14/2021 BW: 180.8 – High Bar Squat: 350×1 365×1 275×4 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – 45 Degree Back Raise: 25lb x 10 x 5 sets – 3-Way Shoulder Raise: 15’s x 8 x 4 sets
Wednesday 09/15/2021 BW:182.0 – Assault Bike x 30min – 9.9 Miles [5min LISS; 30s/90s x 10 reps; 5min LISS] Ab Wheel x 10 x 10 sets [30s] Pullups: BW x5x5; x4x5; Green Assisted x 10,10,8,7,5 45 Degree Side Bend x 10 x 5 sets DB Bicep 10’s x 10 x 10 sets [30s] Incline Treadmill x 22.5min @ 4.0mph/5% Grade
Thursday 09/16/2021 BW:181.2 – Pause (Below Knee) Deadlift: 330×1 250×4 x 5 sets – Close Grip Bench: 255×1 205×3 x 8 sets – RFESS x 10r x 5 sets 3-Way Shoulder Raise: 10’s x 12 x 5 sets
Friday 09/17/2021 BW: 182.2 – Knee Raise x10x5; x5x5 [60s rest] Single Arm DB Row: 65x10x5; x5x5 [60s rest] DB Side Bend: 55×15 x 3 sets Assault Bike x 30min LISS – 10.1 Miles
Sunday 09/05/21 BW:180.0 – Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min] Hanging Knee Raise x 25,10,10,8,7 Single Arm DB Row: 50×25,10,10,10,10 45 Degree Side Bend: BW x 20,10,10,10,10
Monday 09/06/21 BW:179.0 – Deadlift: 380×1 405×1 350×4 x 6 sets – Bench: 255×1 275×1 235×4 x 6 sets – Low Incline Bench: 215×1 160×6 x 6 sets – Pushups x 35,10,10,10,10
Tuesday 09/07/21 BW: 179.2 – High Bar Squat: 330×1 355×1 305×4 x 6 sets – Press: 155×1 134×4 x 6 sets – Tricep Pushdowns: 50 x 10 x 3 sets
Wednesday 09/08/21 BW: 180.2 – Assault Bike x 50min – 15.3 Miles [5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min] – Ab Wheel x 10 x 10 sets [30s rest] Pullup: BW x 3 x 10 sets [EMOM] Band Assisted (Green) Pullups x 12,12,12,8,8,8 Copenhagen Plank x 15s x 5 sets BB Bicep x 33 x 25r x 3 sets
Thursday 09/09/21 BW:182.8 – Pause Deadlift @ Just Below Knee: 325×1 245×4 x 5 sets – Close Grip Bench: 250×1 200×3 x 7 sets – RFESS x 10 x 4 sets – 3-Way Shoulder Raise: 5’s x 10r x 4 sets
Friday 09/10/21 BW:182.4 – Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min Knee Raise x 15,15,10,10,5,5 Single Arm DB Row: 65 x 15,10,10,10,10 DB Side Bend: 10 reps @ 15, 35, 55, 75, 75
Saturday 09/11/21 BW:180.2 – 2ct High Bar Pause Squat: 325×1 350×1 262.5×4 x 5 sets – Low Incline Bench: 225×1 180×3 x 8 sets – BB Strict Bicep Curl: 33×5 53×5 73×5 93×5 100.5×4.5
Monday 08/30/21 BW: 181.2 – Assault Bike x 45min / 14.8 Miles Band Assisted (Green) Pullup x 15,10,8,7,5 Hanging Knee Raise x 15,10,10,5,5 45 Degree Side Bend x 15,10,10,10,15 Bent Over Rear Delt Raise: 5’s x 25,15,10 – 60min JUDO
Tuesday 08/31/21 BW: 179.6 – Comp Deadlift: 365×1 405×1 325×5 x 6 sets – Comp Bench: 260×1 275×1 225×5 x 6 sets – Low Incline Bench: 185×1 215×1 150×7 x 6 sets – BB Bicep x 45 x 15 x 5 sets Pushups x 15 x 5 sets
Wednesday 09/01/21 BW: 180.2 – High Bar Squat: 325×1 355×1 285×5 x 6 sets – Press: 140×1 155×1 125×5 x 6 sets – Sumo Deadlift: 365×1 390×1 315×5 x 6 sets
Thursday 09/02/21 BW: 179.0 – Assault Bike x 45min / 15.0 Miles Hanging Knee Raise x 20, 10,10,8,7 45 Deg Side Bend x 10 x 6 sets Neutral Chinup x 5 x 10 sets [EMOM] 3-Way Shoulder Raise: 10’s x 10 x 3 sets Plank x 30s x 2 sets
Friday 09/03/21 BW: 180.0 – 1.5″ Deficit Deadlift: 350×1 375×1 260×7 x 6 sets – 1.5″ Deficit 5-0-0 RDL: 135×8 x 3 sets – Close Grip Bench: 245×1 265×1 185×7 x 6 sets – Dips x 26,10,9,8,7
Saturday 09/04/21 BW:179.6 – 2ct High Bar Squat: 325×1 350×1 245×7 x 6 sets – 1ct Slingshot Bench: 260×1 295×1 205×7 x 6 sets – Feet Up Bench: 135 x 22,11,9,8,7 – Seated DB Bicep Curl x 20’s x 15,15,10,10,8 – 3-Way Shoulder Raise x 10’s x 12,10,10
Sunday, August 8th, 2021 BW: 183.0 – Comp Deadlift: 365×1 385×1 300×5,5,5,5,12 – Comp Bench: 250×1 265×1 205×5,5,5,5,8 – Low Incline Bench: 185×1 205×1 135×7,7,7,7,16 – DB Bicep Curl: 15’s x 12 reps x 5 sets – Pushups: BW x 12 reps x 5 sets
Monday, August 9th, 2021 BW:182.6 – High Bar Squat: 345×1 365×1 285×5,5,5,5,10 – Comp Press: 135×1 155×1 125×5,5,5,5,6 – Sumo Deadlift: 350×1 365×1 285×5,5,5,5,13 – Banded Tricep Pushdowns x 25 reps x 4 sets
Tuesday, August 10th, 2021 BW: 182.0 – Assault Bike x 33’20” [10.7 Miles] – Band Assisted Pullup x 15,10,10,8,7 Single Arm DB Row: 55 x 10,10,10,8,7 Ab Wheel x 10 x 5 sets Single Leg Calf Raise x 10 x 5 sets Side Plank x 30s x 5 sets Neck Extensions: 20lb x 25,15,10
Wednesday, August 11th, 2021 BW: 181.6 – Incline Treadmill x 60min @ 3.5-3.7mph
Thursday, August 12th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 245×7,7,7,7,14 – 1ct Close Grip Bench Press: 245×1 260×1 175×7,7,7,7,15 – 2.25″ Deficit RDL: 135×12,10,8,6,4 – 3-0-0 Tempo Dip: BW x 13,12,10,8,7
Friday, August 13th, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 315×1 340×1 225×7,7,7,7,15 – 1ct Slingshot Bench: 275×1 300×1 200×7,7,7,7,14 – 1ct Feet Up Bench: 135×15,12,10,10,8 – Barbell Bicep: 35 x 20,20,15,15,10,10,10
Saturday, August 14th, 2021 BW: 180.2 – Incline Treadmill x 26.25min @ 3.5-3.7mph Assault Bike x 33.75min – 20s / 100s x 15 – 10.9 Miles – Neutral Grip Chinup x 10,8,6,4,2 DB Chest Supported Row: 45’s x 10r x 5 sets Dip Stand Knee Raise x 20,15,15,10,10 Copenhagen Plank x 15s x 2 sets; x 10s x 3 sets Calf Raise x 20 x 5 sets Neck Extensions: 20lb x 25,15,10
Sunday, August 15th, 2021 BW: 180.2 – Incline Treadmill x 52.5 minutes @ 3.7mph
Monday, August 16th, 2021 BW: 180.0 – Comp Deadlift: 365×1 395×1 330×4,4,4,10 – Comp Bench: 255×1 265×1 220×4,4,4,4,8 – Low Incline Bench: 185×1 207.5×1 150×6,6,6,6,12 – DB Bicep Curl: 15’s x 15 x 5 sets – Pushups x 15 x 5 sets
Tuesday, August 17th, 2021 BW: 180.0 – High Bar Squat: 350×1 375×1 305×4,4,4,4,8 – Comp Press: 135×1 150×1 125×4,4,4,4,8 – Sumo Deadlift: 350×1 375×1 315×4,4,4,4,10
Wednesday, August 18th, 2021 BW: 179.0 – Assault Bike x 45min [14.1 Miles] – Band Assisted Pullup x 15,12,10,10,8,5,5,5,5 Banded Single Arm Row x 10 x 5 sets Blast Strap Ab Rollout x 10 x 5 sets; x Plank x 30s x 1 Blast Strap Inverted Tricep Extension x 6 reps x 5 sets Single Leg Calf x 10 x 5 sets 45 Degree Side Bend x 10 reps x 5 sets
Thursday, August 19th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 265×6,6,6,6,13 – Close Grip Bench Press: 225×1 260×1 190×6,7,6,6,11 – 2.25″ 3-0-0 Deficit RDL: 155 x 8 x 5 sets – 3-0-0 Tempo Dips: BW x 15,10,10,10,10
Friday, August 20th, 2021 BW: 180.8 – Incline Treadmill x 45min @ 3.5mph – Neutral Grip Chinup x 5 reps x 8 sets [EMOM] DB Chest Supported Row: 50’s x 8 reps x 5 sets [EMOM] Dip Stand Knee Raise x 10 reps x 5 sets Copenhagen Plank x 15s x 3 sets; Side Plank x 30s x 2 sets Calf Raise x 25,15,10
Saturday, August 21st, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 325×1 350×1 255×6,6,6,6,12 – 1ct Slingshot Bench Press: 275×1 315×1 225×6,6,6,6,12 – 1ct Feet Up Bench Press: 155 x 15,10,9,8,8 – DB Seated Bicep Curl: 20’s x 12 x 5 sets
Follow the links below to check out our previous posts in this series: Week 1 Week 2 Week 3
Otherwise, let’s get right to the programming for Week 4!
Week 4 – The Program
Week 4 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 7 minute density block
HIIT Circuit: 1-Medicine Ball Squat Jump x 20 2-Dumbbell RDL + Dumbbell Row x 15 3-Dumbbell Thruster x 15 4-Get Ups x 8 5-Bicycle Abs x 15 each leg 6-Dumbbell Reverse Lunge x 10 each leg 7-Rest 45-60 seconds x 3 rounds
Week 4 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 25 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 7 minute density block
Week 4 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 7 minute density block
HIIT Circuit: 1-Goblet Squat x 10 2-Jumping Jacks x 45 seconds 3-Pushups x 15 4-Lunges x 10 each leg 5-Dumbbell Bicep Curl to Shoulder Press x 10 6-Mountain Climber x 20 each leg 7-Rest 45-60 seconds x 3 rounds
Week 4 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Dips x 10 4-Deep Squat Battling Rope (Alternating) x 30s 5-Tire Flip x 45s 6-Burpees x 10 7-Rest 90-120 seconds x 5 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 10 rounds
Important Information
The updates, additions, and/or changes from Week 3 to Week 4 are found in bold. Particulars that are not in bold are the exact same prescription as last week.
Exercise Demonstrations
Follow the links below for a video demonstration of each new exercise for this week. See previous posts for demonstrations of the other exercises.
Thanks for checking out Week 4 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!
It’s that time of year again! The 2021 SWAT Challenge is on May 1st, 2021 in Evansville, IN. Sign up HERE.
We are currently eight weeks out from the Challenge, and SHIELD is once again providing a free training program leading up to the challenge. Let’s get started!
This post will be the most lengthy of the program posts, as it will cover all of the specifics of the program. If you have questions after reading it over, please let us know!
Before we get into the specifics of the program, let’s briefly cover what the SWAT Challenge is and discuss the physical demands required to perform well.
The SWAT Challenge is an Urban 5K Obstacle Course, and the physical demands are as such:
–Aerobic Capacity– At its core, the SWAT Challenge is a 5k run, which means that having the ability to run three miles in the fastest time possible is essential to performing well.
–Strength – Spread throughout the three miles course will be twenty or so obstacles that one must overcome to continue the race. Tires will be flipped, walls will be climbed, sandbags will be carried, donuts may or may not be eaten, monkey bars will be…eh…monkeyed…you get the idea. The obstacles require strength.
The unique thing about the SWAT Challenge is that it requires both aerobic fitness and muscular strength at the same time. It’s not enough to just be aerobically fit, as you will be required to lift, carry, push, or pull either yourself or an external object to continue on. Further, it’s not enough to just be strong. The obstacles are difficult enough by themselves, but we make you do about twenty of them in between running the entire course.
*We must spend time doing traditional aerobic work. The training program will incorporate LISS (Low Intensity – Steady State) aerobic training and HIIT (High Intensity – Interval Training) using traditional modalities such as running, cycling, or rowing. This will improve our base level of aerobic fitness and contribute to the specific development for the running portion of the challenge.
*We must spend time getting stronger. The training program will incorporate traditional strength training using compound, multi-joint movements. This will improve our base level of muscular strength and develop our ability to do large amounts of mechanical work in short periods of time.
*We must spend time training strength while under fatigue. The program will incorporate HIIT (High Intensity Interval Training) via circuit training. This will “focus in” our strength gained through the traditional strength training and contribute to the specific development of the obstacle portion of the challenge.
Frequency: This program is a 3 or 4 day per week program. (Day 1, Day 2, Day 3, and a Bonus Day). A common approach would be to train Mon/Tue/Thu/Fri or Mon/Wed/Fri/Sat, but it really doesn’t matter what days you train, as long as you get all of the work in each week. For instance, you could train four days in a row (ex – Mon-Thu) and do just fine.
Time Commitment: The workouts are designed to be completed in about an hour. Some may take less time, and some may take longer depending on your ability to recover during the workout. You could also do some program manipulation to get the workouts done faster. More on that towards the end of the article.
Equipment Required: This program will require things like barbells, dumbbells, or machines, so a commercial gym or an equipped home gym is required. The bonus day also includes things like sled pushes and tire flips, but these are not essential.
Exercise Selection: You will see below that we’ve given you options for which exercise to choose (EX: Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat). They are listed in the order of which we like (ie – We’d rather you do Trap Bar Deadlifts over Sumo Squats), but it’s not critically important which one you choose. Just pick one and use that variation for the duration of the program. You can also pick a similar movement that we’ve not listed depending on your preference and equipment limitations, as long as it is similar to the movements provided.
Progression: The first four weeks of the program will see an increase in volume (sets and reps, workout time, circuit rounds, etc…) for the strength training, aerobic training, and circuit training. Everything starts small and gets bigger to develop your ability to tolerate a lot of training during the first four weeks. This allows folks new to training to ramp up the total workout stress appropriately, and it allows trained folks an opportunity to dissipate some accumulated fatigue the first few weeks before ramping back up again closer to the Challenge. If the first week or two are easy, trust me, it’ll get harder.
For the the last four weeks, the volume for the strength training will decrease, and the volume for the aerobic training and the circuit training will continue to increase. This will “fine tune” your fitness to be more specific to the SWAT Challenge and ensure you’re ready to perform at your best.
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 4 minute density block***
HIIT Circuit: 1-Dumbbell RDL + Dumbbell Row x 15 2-Dumbbell Thruster x 15 3-Get Ups x 8 4-Rest 45-60 seconds x 3 rounds
Week 1 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 20 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 4 minute density block***
Week 1 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 4 minute density block***
HIIT Circuit: 1-Jumping Jacks x 45 seconds 2-Pushups x 15 3-Lunges x 10 each leg 4-Rest 45-60 seconds x 3 rounds
Week 1 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Tire Flip x 45s 4-Burpees x 10 5-Rest 90-120 seconds x 3 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 7 rounds
Check out the videos below for a demonstration of each exercise. Despite what you may read on the internet, your technique doesn’t have to be textbook perfect. If your form slips a little, it’s not the end of the world and you’re not at any increased risk for injury. Do your best to get close to the “proper” technique and you will see results. For more information, feel free to check out the resources from our “Influences” page. Those organizations have tons of free content related to exercise technique.
*Working Sets vs Warm Up Sets – You’ll notice that the prescription is given in “Working Sets” (eg – 2 sets of 10 repetitions). This doesn’t mean that you’re only doing two sets. You will need to “warm up” to that weight on each exercise by using warm up sets.
For example, let’s say that for your deadlift, you plan on doing 200lb for 2 sets of 10. You don’t want to just throw 200lb on the bar and go to town. Start with a light weight (even the empty bar!), doing sets of 10, and slowly add weight each set until you have found your “working weight”. As a general rule, you should only need 3-5 warm up sets before you’re ready to do your working sets. Also, the only rest you should take during your warm up sets is however long it takes to add weight for the next set. Keeping your rest times short will improve your capacity to do a lot of work in a short time, and it will reduce your total workout time.
It might look like this for the deadlift: Empty bar x 10 reps, no rest 95lb x 10 reps, no rest 135lb x 10 reps, no rest 185lb x 10 reps, no rest 200lb x 10 reps, 2 minutes rest 200lb x 10 reps, DONE
**Reps in Reserve (RIR) – This program will use “Reps in Reserve” as a way of prescring how much weight you should use for each exercise. Because everyone is different, I can’t just say “do 200lb for this”. I also can’t say “do 65% of your max” because 1) you may not know what your max is and 2) your strength will fluctuate from day to day, week to week. Reps in Reserve is a simple tool that allows you to select the correct working weight on each day of the program.
It’s really simple. If the program calls for 10 reps @ 2RIR (2 “reps in reserve”), then that means that you will work up to a weight that you could do twelve reps with, but stop at ten, leaving two reps in reserve. This allows you to select the appropriate weight each training session depending on how you feel, and it provides you with feedback on how heavy to go if you’re not sure how strong you are (like if you’re new to training a particular exercise).
Here’s an example using the same from above with the deadlift: Empty bar x 10 reps (“that was super easy”) 95lb x 10 reps (“that was still easy”) 135 x 10 (“yup, still easy”) 185 x 10 (“that was harder, but I could definitely do more than 12 reps) 200 x 10 (“I think I could have done 2, maybe 3 more reps. I’ll stop here) 200 x 10, DONE.
It doesn’t have to be an exact science; as long as you’re in the ballpark, the program will work as intended. We just want to stay away from failure and from being way too easy.
Density Blocks*** – For the third strength exercise you will see that the prescription is given in a timed density block (eg – 4 minute density block). This means that you will do as many reps as you can in a bunch of mini-sets in the given time frame. The goals is total number of reps, so be sure to not take any of the mini sets to failure. Pick a resistance level that you could do 5-12 reps per mini set. Stop each mini set from 2-4 reps in reserve. This allows us to get a lot of volume in a short period of time, which will increase your work capacity and reduce your workout time.
It might look like this for the chinup during the four minute block: Start, 7 reps, rest 30-40 seconds, 6 reps, rest 30-40 seconds, 5 reps, rest 30-40 seconds, 5 reps, Stop
HIIT Circuit – For the circuits, there will be a list of exercises with either a set number of reps (ex – x15) or as many reps for time (ex – 45s), with a given rest period at the end of the list. The number of rounds required is also listed (ex – 3 rounds). Each round will consist of doing each exercise listed with no rest in between. You will rest the time given at the bottom of the list and then start the next round.
It might look like this: *START Dumbbell RDL + Dumbbell Row x 15, no rest Dumbbell Thruster x 15, no rest Get Ups x 8, no rest Rest 45-60 seconds Dumbbell RDL + Dumbbell Row x 15, no rest Dumbbell Thruster x 15, no rest Get Ups x 8, no rest Rest 45-60 seconds Dumbbell RDL + Dumbbell Row x 15, no rest Dumbbell Thruster x 15, no rest Get Ups x 8, no rest *FINISH
Don’t sweat it if these concepts are new to you. You don’t have to get everything right on day one. The most important thing is showing up and getting in the work to the best of your ability. You might stumble through the first few workouts, and that is TOTALLY FINE. It will still work!
Q: Should I do a warmup at the beginning of each training session? A: A quick ~5 minute general warm up is fine to elevate your heart rate, get a quick sweat, and get things “flowing”, so to speak. Something as simple as walking on a treadmill is fine. You don’t need to spend 20-30 minutes foam rolling, stretching, and doing crazy mobility routines to get ready; they are unnecessary and not scientifically validated anyway.
Q: This is too easy. Can I do more? A: Sure! Just be aware that the first couple of weeks might be really easy for those who train regularly; the workouts will get harder! However, if you wanted to add more training, I’d add 1-2 more Low Intensity Steady State cardio sessions on non training days, matching the prescription given for Day 2.
Q: This is too hard! Should I do something else? A: Don’t sweat it if things seem difficult the first few weeks. You may feel winded with the short amount of rest and the fast paced nature of the workouts. Your body will adapt very quickly and you will be smooth sailing after the first few weeks. If you have specific concerns, let us know and we can help you modify the program for you.
Q: Should I expect to be sore? If I am should this concern me? A: Delayed Onset Muscle Soreness is usually the result of a novel stimulus (ie – an exercise that is new to you). If you haven’t trained a particular exercise, then it is likely that the new (to you) workouts will cause some soreness. This is completely normal. Continue to do the program as written even if you are sore. We repeat, you should continue to train, even if you are sore. After a week or two you will have become adapted to the training and any soreness in the remaining weeks should be minimal.
Q: I’m limited on equipment. Can I substitute exercises given for something else? A: Absolutely! Just pick a similar exercise to the one provided. If you need assistance picking exercises, leave us a comment and we’ll help you find a replacement with the equipment you have available.
Q: I’m limited on time. How do I make these workouts shorter? A: The first step would be ensure that you’re not wasting time by resting between warmup sets, checking your phone, jawjacking at the water fountain, etc. If these are all in check, one option would be to combine the first two strength exercises and do them simultaneously, alternating sets back and forth. For example, while your “resting” the deadlift you could be working the press, and vice versa. Another option would be to decrease your rest time between working sets from 2 minutes to 1.5 or 1 minute. It may not be evident now, but in the later weeks of the program you will be doing multiple working sets (4+), so this is a big time saver as well.
Q: I’m old. Can I do this program? A: Absolutely!
Q: Can children do this program? A: Absolutely!
Thanks for reading! We hope you enjoy the first week of the program. Tune in next week for Week 2’s programming, and let us know what you think!
How to abate Analysis Paralysis in starting your health and fitness journey.
Elevator Pitch(noun) – – A succinct and persuasive sales pitch. [Google Dictionary, ie – Oxford Languages] – A short description of an idea, product or company that explains the concept in a way such that any listener can understand it in a short period of time. [Wikipedia] – A brief talk or pitch intended to sell or win approval for something [Dictionary.com]
The Breadth Problem
Not to be confused with “The Bread Problem”, which doesn’t exist, because carbs are fine.
Picture this scenario. You, being like 95%+ of the American population, participate in less than thirty minutes of physical activity each day, and you, along with two-thirds of the American population, are overweight or obese. However, having mustered up the courage to actually do something about this and improve your health and fitness, you set out to find some answers.
As of this writing, a Google search of “how to be healthy and fit” provides just over 2 BILLION results. Ask ten of your close friends or relatives that question, and you will likely get ten different answers. Ask ten health and fitness professionals that question, and you will still likely get different answers. The amount of information available, while awesome, can be cumbersome to navigate, and can (and does) lead to many people becoming paralyzed when trying to figure how to get started. There are just so many different types of exercise and diet plans, with each one having just as many opinions as to its efficacy or lack thereof. This is muy no bueno for someone already burning a lot of willpower just getting through the initial stages of change; they’re exhausted before they’ve even begun!
I don’t necessarily think that anyone is to blame here, but there is still an issue that needs resolved. There should be a way for someone to confidently take action on their own, right away, and then fuss about the details later, as “just showing up” is the most important determinant of success, at least initially. The vast amount of information available should promote, not inhibit, healthy habits.
The Depth Problem
In addition to the issues caused by the sheer volume of different information, there are also issues, at least from the fitness professional’s perspective, at the individual level as it pertains to specificity. I very often find myself having conversations with folks that usually involve some iteration of the following two questions in a scenario in which I have a very short time to convey a response:
1 – “I’m trying to get healthy. What should I do?”
2 – “I want to lose weight/get in shape. What are your thoughts on [insert flavor of the month diet/exercise program], my [friend/doctor/television/magazine/Instagram feed] says that it’s the best way to do it.”
Usually, in an attempt to be thorough and provide the best possible response for that particular individual, the conversation proceeds with me asking questions to glean information about that person’s specific goals, training history, preferences, etc. Unfortunately, with the time constraints that come with these sorts of interactions, there just isn’t enough time. In the best cases they’re left with their question unanswered, and in the worst cases they’re left completely confused by my lack of brevity and overload of information. OOPS!
“Thanks for nothing, Coach!!”
“What do”, then? Is the simple concept of “being fit and healthy” so complex that it’s impossible to actually define, not only succinctly, but at all? Is there a way to give short, general recommendations applicable to most people that are universal and easy to understand but yet precise enough to be able to implement? In other words, is a health and fitness elevator pitch possible?
The Solution
Over the past several months, as these conversations have tended to occur more frequently, I have distilled down my basic response to common questions to something that resembles the following:
It doesn’t matter what type of exercise you do, as long as you are doing at least 150 minutes per week of aerobic based activity and two days per week of strength based activity that trains every muscle group, and it doesn’t matter how you eat, as long as you’re able to achieve and maintain a waist circumference of less than 40″ (if you’re male) or less than 35″ (if you’re female).
In reference to the first statement, The Physical Activity Guidelines for Americans provides very simple metrics to meet to realize the majority of health benefits of exercise. Thus, as long as what you’re doing meets the criteria, you’re well on your way to optimizing your health. If you want to get more results later, then you can for sure tinker, get more in-depth, and optimize. For now, though, literally anything that meets the criteria will get you most of the way there.
In reference to the second statement, the train of thought flows as follows: 1) If someone maintains the recommended waist circumference, then he or she will be at reduced risk for a majority of the chronic lifestyle related health conditions and will likely be within his or her recommended body weight. 2) If someone only maintained a healthy body weight and ignored all other aspects of “healthy eating”, then he or she would still see the majority of health benefits derived from nutrition. 3) The only long term determinant of body weight is calorie balance. 4) Therefore, it does not matter how one eats initially, as long as he or she eats in such a way to control calorie balance, which promotes a healthy body weight and waist circumference, which provide the majority of health benefits as it relates to nutrition. If, later on, you want to eke out more potential benefits, then you can focus on other aspects like food composition, macronutrient ratios, food timing, etc. For now, though, focus on one metric that will drive the majority of health benefits.
So, to put this idea into action, if you are just starting out, then as you consider various options for exercise and nutrition, compare it to the elevator pitch to see if it passes muster. Similarly, if you’ve been training for any amount of time, check and see if your current program meets the guidelines. If not, you may benefit from some adjustments. If you’re a fitness professional that, like me, often finds yourself in short conversations or scenarios in which you just don’t have much time to get in depth, try some version the elevator pitch. Your friends, family, coworkers, and potential clients will likely benefit.
Summary
That’s the elevator pitch. Although unlikely to win any marketing or advertising awards, it does do the job of giving pretty much everyone quick and simple guidelines to get started immediately to obtain pretty much all of the health benefits one can achieve via diet and exercise.
I appreciate your time and attention! Please let me know your thoughts in the comments.
-Dexter
P.S. – If you’d like an entry level program that is 1) based off of the Physical Activity Guidelines for Americans, 2) requires no equipment, and 3) is FREE, then grab a copy of PROSPECT, found here.
