“Climb to Glory” UNCLASSIFIED //FOUO As of: Transition Phase #1 Sample 3W Schedule MONTUEWEDTHUFRI W1 1.30 min Run 2.Core Strength TNG: Endurance Emphasis.

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Presentation transcript:

“Climb to Glory” UNCLASSIFIED //FOUO As of: Transition Phase #1 Sample 3W Schedule MONTUEWEDTHUFRI W min Run 2.Core Strength TNG: Endurance Emphasis 1.Speed & Agility s Alternative Cardio (swim, bike, row, etc) Strength TNG: Power or Power- Endurance W min Run 2.Core Strength TNG: Endurance Emphasis 1.Speed & Agility s Alternative Cardio (swim, bike, row, etc) Strength TNG: Heavy Resistance W3 Assessments Strength TNG: Endurance Emphasis 1.Speed & Agility s Alternative Cardio (swim, bike, row, etc) Strength TNG: Power or Power- Endurance If only four PT sessions are available for a given week, alternate days that emphasize endurance with days that emphasize strength. If only three PT sessions are available for a given week, the preferred choice is two sessions that emphasize endurance and one strength. If only two PT sessions are available for a given week, perform one endurance workout and one strength workout.

“Climb to Glory” UNCLASSIFIED //FOUO As of: Foundation Phase Sample Schedule 1st Month MONTUEWEDTHUFRI W min Run 2.Core Strength TNG: Heavy Resistance 1.Power Drill s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Strength TNG: Heavy Resistance 1.Speed & Agility s Strength TNG: Endurance Emphasis Foot march or Tactical PT W min Run 2.Core Strength TNG: Power or Power- Endurance 1.Power Drill s Strength TNG: Heavy Resistance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Strength TNG: Power or Power- Endurance 1.Speed & Agility s Strength TNG: Endurance Emphasis Foot march or Tactical PT If only four PT sessions are available for a given week, alternate days that emphasize endurance with days that emphasize strength. If only three PT sessions are available for a given week, the preferred choice is two sessions that emphasize endurance and one strength. If only two PT sessions are available for a given week, perform one endurance workout and one strength workout.

“Climb to Glory” UNCLASSIFIED //FOUO As of: Foundation Phase Sample Schedule 2nd Month MONTUEWEDTHUFRI W min Run 2.Core Menu Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Menu Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W3 RAW Assessments Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) If only four PT sessions are available for a given week, alternate days that emphasize endurance with days that emphasize strength. If only three PT sessions are available for a given week, the preferred choice is two sessions that emphasize endurance and one strength. If only two PT sessions are available for a given week, perform one endurance workout and one strength workout. MONTUEWEDTHUFRI W min Run 2.Core Strength TNG: Heavy Resistance 1.Intervals 2.Core Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Strength TNG: Heavy Resistance 1.Agility 2.Intervals Strength TNG: Endurance Emphasis Foot march or Tactical PT W min Run 2.Core Strength TNG: Power or Power- Endurance 1.Intervals 2.Core Strength TNG: Heavy Resistance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Strength TNG: Power or Power- Endurance 1.Agility 2.Intervals Strength TNG: Endurance Emphasis Foot march or Tactical PT

“Climb to Glory” UNCLASSIFIED //FOUO As of: Foundation Phase Sample Schedule 3rd Month MONTUEWEDTHUFRI W min Run 2.Core Menu Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Menu Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W3 RAW Assessments Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) If only four PT sessions are available for a given week, alternate days that emphasize endurance with days that emphasize strength. If only three PT sessions are available for a given week, the preferred choice is two sessions that emphasize endurance and one strength. If only two PT sessions are available for a given week, perform one endurance workout and one strength workout. MONTUEWEDTHUFRI W min Run 2.Core Strength TNG: Heavy Resistance 1.Intervals 2.Core Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Strength TNG: Heavy Resistance 1.Agility 2.Intervals Strength TNG: Endurance Emphasis Foot march or Tactical PT W min Run 2.Core Strength TNG: Power or Power- Endurance 1.Intervals 2.Core Strength TNG: Heavy Resistance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Strength TNG: Power or Power- Endurance 1.Agility 2.Intervals Strength TNG: Endurance Emphasis Foot march or Tactical PT

“Climb to Glory” UNCLASSIFIED //FOUO As of: Endurance Phase Sample Schedule 1st Month MONTUEWEDTHUFRI W min Run 2.Core Strength TNG: Power- Endurance 1.Long Intervals 2.Core Strength TNG: Endurance Emphasis Terrain Run W min Run 2.Core Strength TNG: Heavy Resistance 1.Long Intervals 2.Core Strength TNG: Endurance Emphasis Foot march or Tactical PT W min Run 2.Core Strength TNG: Power- Endurance 1.Agility 2.20-min Tempo Run Strength TNG: Endurance Emphasis Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Strength TNG: Power- Endurance 1.Long Intervals 2.Core Strength TNG: Endurance Emphasis Foot march or Tactical PT If only four PT sessions are available for a given week, alternate days that emphasize endurance with days that emphasize strength. If only three PT sessions are available for a given week, the preferred choice is two sessions that emphasize endurance and one strength. If only two PT sessions are available for a given week, perform one endurance workout and one strength workout.

“Climb to Glory” UNCLASSIFIED //FOUO As of: Endurance Phase Sample Schedule 2nd Month MONTUEWEDTHUFRI W min Run 2.Core Menu Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W min Run 2.Core Menu Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) W3 RAW Assessments Strength TNG: Endurance Emphasis 1.Speed & Agility s Strength TNG: Power or Power- Endurance Alternative Cardio (swim, bike, row, etc) If only four PT sessions are available for a given week, alternate days that emphasize endurance with days that emphasize strength. If only three PT sessions are available for a given week, the preferred choice is two sessions that emphasize endurance and one strength. If only two PT sessions are available for a given week, perform one endurance workout and one strength workout. MONTUEWEDTHUFRI W min Run 2.Core Strength TNG: Heavy Resistance 1.Long Intervals 2.Core Strength TNG: Endurance Emphasis Terrain Run W min Run 2.Core Strength TNG: Power- Endurance 1.Long Intervals 2.Core Strength TNG: Endurance Emphasis Foot march or Tactical PT W min Run 2.Core Strength TNG: Power- Endurance 1.Agility 2.20-min Tempo Run Strength TNG: Endurance Emphasis Alternative Cardio (swim, bike, row, etc) W4 MAW Assessments Strength TNG: Heavy Resistance 1.Long Intervals 2.Core Strength TNG: Endurance Emphasis Foot march or Tactical PT

“Climb to Glory” UNCLASSIFIED //FOUO As of: Transition Phase #2 Sample 3W Schedule MONTUEWEDTHUFRI W min Run 2.Core Strength TNG: Power or Power- Endurance 1.Speed & Agility s Strength TNG: Endurance Emphasis Terrain Run W min Run 2.Core Strength TNG: Heavy Resistance 1.Speed & Agility yard Shuttle Repeats Strength TNG: Power or Power- Endurance Foot march or Tactical PT W min Run 2.Core Strength TNG: Endurance Emphasis 1.Agility 2.20-min Tempo Run Strength TNG: Power or Hybrid for Power- Endurance Alternative Cardio (swim, bike, row, etc) If only four PT sessions are available for a given week, alternate days that emphasize endurance with days that emphasize strength. If only three PT sessions are available for a given week, the preferred choice is two sessions that emphasize endurance and one strength. If only two PT sessions are available for a given week, perform one endurance workout and one strength workout.

“Climb to Glory” UNCLASSIFIED //FOUO As of: Strength Phase Sample Schedule 1st Month MONTUEWEDTHUFRISATSUN W1 Strength TNG: Mod- Heavy Resistance Legs/Back Rest1.Strength TNG: Mod-Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Mod-Heavy Resistance Total Body Rest W2 Strength TNG: Mod- Heavy Resistance Legs/Back Rest1.Strength TNG: Mod-Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Mod-Heavy Resistance Total Body Rest W3 Strength TNG: Mod- Heavy Resistance Legs/Back Rest1.Strength TNG: Mod-Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Mod-Heavy Resistance Total Body Rest W4 Strength TNG: Mod- Heavy Resistance Legs/Back Rest1.Strength TNG: Mod-Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Endurance Emphasis Rest

“Climb to Glory” UNCLASSIFIED //FOUO As of: Strength Phase Sample Schedule 2nd Month MONTUEWEDTHUFRISATSUN W1 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Heavy Resistance Total Body Rest W2 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Heavy Resistance Total Body Rest W3 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Heavy Resistance Total Body Rest W4 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Endurance Emphasis Rest

“Climb to Glory” UNCLASSIFIED //FOUO As of: Strength Phase Sample Schedule 3rd Month MONTUEWEDTHUFRISATSUN W1 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Heavy Resistance Total Body Rest W2 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Heavy Resistance Total Body Rest W3 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Heavy Resistance Total Body Rest W4 Strength TNG: Heavy Resistance Legs/Back Rest1.Strength TNG: Heavy Upper Body 2.Cardio Strength TNG: Power or Power- Endurance Cardio Machines Strength TNG: Endurance Emphasis Rest

“Climb to Glory” UNCLASSIFIED //FOUO As of: Transition Phase MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: CD 1 (10 reps) CL 1 (10 reps) PSD (2 x 60 sec) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD1 (1 rep) 60:120s (10 reps) Recovery: RD (30 sec Preparation: PD (10 reps) Activities: CD 1 (10 reps) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep) AGR (30 min) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1 (10 reps) CL 1 (10 reps) PSD (2 x 60 sec) Recovery: RD (30 sec) Core exercises (Animal drills, TRX, 4 for the Core) Speed or AgilityMuscular strength & endurance resistance training (TRX) Alternative Cardio (swim, bike, row) Power or Power endurance (full body use body-weight) MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep) AGR (30 min) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: ACUs/Boots GD (1 rep) CD 3 (5-10 reps) CL 2 (2x 3-5 reps) PSD (2 x 60 sec) Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep) Hill Repeats (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: ACUs/Boots GD (1 rep) CD 3 (5-10 reps) CL 2 (2x5 reps) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep) Unit Run (30 min) or Foot March fl or aml Recovery: RD (30 sec Speed or AgilityMuscular strength & endurance resistance training (TRX) Alternative cardio (swim, bike, row) Power or Power endurance (full body use bodyweight) Tactical PT Obstacle course, ladders, nets, rope climbing

“Climb to Glory” UNCLASSIFIED //FOUO As of: Train /ready phase MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea) CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea) 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or RR (30 min) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Core exercises (Animal drills, TRX, 4 for the Core) Speed or AgilityStrength: Muscular strength & endurance Anaerobic Training (HIIT, Tabata Intervals) Power or Power endurance (full body) MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (20-30 min) or RR (30 min) or Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2x5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 30:60s (15 reps) or 300 yd-SR (3 reps) or Hill Repeats (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea) 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (10 reps) Recovery: RD (30 sec Anaerobic Training (HIIT, Tabata Intervals) Strength: Resistance training (TRX) Speed or AgilityCore exercises (Animal drills, TRX, 4 for the core Power or Power endurance

“Climb to Glory” UNCLASSIFIED //FOUO As of: Train /ready phase & Transition into weight training MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (20-30 min) or RR (30 min) or Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2x5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 30:60s (15 reps) or 300 yd-SR (3 reps) or Hill Repeats (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or RR (30 min) or Recovery: RD (30 sec) Strength: Mod Heavy Resistance - Back Core training, Stretching, Rollers Strength: Mod Heavy Resistance - Chest Injury Prevention: Stretching, Rollers Strength: Mod Heavy Resist. - Legs MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea) CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea) 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (10 reps) Recovery: RD (30 sec Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2x5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or RR (30 min) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Strength: Mod Heavy Resistance - Back Core training, Stretching, Rollers Strength: Mod Heavy Resistance - Chest Injury Prevention: Stretching, Rollers Strength: Mod Heavy Resist. - Legs

“Climb to Glory” UNCLASSIFIED //FOUO As of: MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 30:60s (15 reps) or 300 yd-SR (3 reps) or Hill Repeats (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2x5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or Unit Run (30 min) or FM w/fl or aml (TBD) Recovery: RD (30 sec) Strength: Heavy Resistance - Back Injury Prevention: Stretching, Rollers Strength: Heavy Resistance - Chest Injury Prevention: Stretching, Rollers Strength: Heavy Resistance- Legs MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 30:60s (15 reps) or 300 yd-SR (3 reps) or Hill Repeats (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: ACUs/Boots, MMD 1&2 (1 rep ea), TR (20 min) Recovery: RD (30 sec Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Strength: Heavy Resistance - Back Injury Prevention: Stretching, Rollers Strength: Heavy Resistance - Chest Injury Prevention: Stretching, Rollers Strength: Heavy Resistance- Legs

“Climb to Glory” UNCLASSIFIED //FOUO As of: Tapered phase prior to MAW assessment & APFT MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: MMD 1 (1 rep ea), AGR (20 min) or RR (20 min) or Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5 reps), CL 2 (1x5 reps), PSD (2 x 45 sec) or STC (2 rotations x 45 sec) or other strength training modalities Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1 (1 rep ea), 30:60s (10 reps) or 300 yd-SR (3 reps) or Hill Repeats (5 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1 (10 reps ea), CL 1 (10 reps), PSD (2 x 45 sec) or STC (2 rotations x 45 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1 (1 rep ea), AGR (20 min) or RR (20 min) or Recovery: RD (30 sec) Speed or AgilityResistance training (TRX) Alternative cardio (swim, bike, row) Power or Power endurance (full body use bodyweight) Tactical PT Obstacle course, ladders, nets, rope climbing MondayTuesdayWednesdayThursdayFriday Preparation: PD (10 reps) Activities: CD 1 (10 reps ea), CL 1 (10 reps), PSD (1 x 60 sec) or STC (1 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: MMD 1 (1 rep ea), 30:60s (8 reps) or 300 yd-SR (1 rep) or Hill Repeats (5 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5 rep), CL 2 (1x5 reps), PSD (1 x 60 sec) or STC (1 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec Preparation: PD (10 reps) Activities: MMD 1 (1 rep ea), AGR (20 min) or RR (20 min) or Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: CD 1 (10 reps ea), CL 1 (10 reps), PSD (1 x 60 sec) or STC (1 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Core exercises (Animal drills, TRX, 4 for the Core) Speed or AgilityResistance training (TRX) Power or Power endurance (full body) Alternative (low impact) cardio (swim, bike, row)