Train Smart - Train Hard

After serious thought, I will be taking a break from posting to this site. I have put forth everything I know for public digestion; feel free to start anywhere and work forward again. Training, although not ever easy, is most definitely simple! Eat clean and real foods, train with maximum intensity, and RECOVER... Here are a few references to help you along: Top exercises to train are here; I have found the most success in performance, body composition, and overall well being while following this; also one of the most important things to train is muscle imbalance correction, additionally check here.

Old Wisdom:
Be responsible for yourself - your life depends on it.
Hold yourself accountable - because you need to count on yourself.
Set goals for yourself for 3 days, 3 weeks, 3 months, 3 years - everything measured gets managed!
Do something at least 5x before throwing it out - you might decide to stick with it.
Train your weaknesses first - we become good at what we practice, and we enjoy what we're good at.

Friday

"He only is my rock and my salvation: he is my defence; I shall not be moved."
Psalm 62:6

Work Capacity:
"Hurricane Irene"

AMRAP 20
8x Deadlift 225/175 lbs.
2x Squat clean/Thruster 165/125 lbs.
Sled pull 60 ft w/90 lbs.
6x K.B. swings 70/55 lbs.
11x Box jumps (36" odd rounds, 24" even rounds)

Thursday

Active Recovery:

Stretch out, do some yoga, hit the hot tub or sauna, relax...

Wednesday

"Know thyself!"
-Socrates

Environmental Adaptability:
Water Confidence

400 yds Under/Overs*

D2D Strength:
Lifting

30-10-5-3-2-1
Deadlift

*Swim half a lap underwater, surface and sprint the rest of the way. Every time you leave the wall you should be underwater. Swim for a total of 8x laps.
Notes: Example load for deadlifts: 225-315-335-365-385-405 lbs.

Tuesday

"But pray ye that your flight be not in the winter, neither on the sabbath day: For then shall be great tribulation, such as was not since the beginning of the world to this time, no, nor ever shall be. And except those days should be shortened, there should no flesh be saved: but for the elect's sake those days shall be shortened."
Matthew 24:20-22

D2D Strength:
Overhead

5-3-1-5-3-1
Shoulder to Overhead anyway possible!

Energy System Development:

Max distance for:
Row 5 mins.
Rest 1 min.
Run 5 mins.
Rest 1 min.
Row 5 mins.

Monday

“I know of no higher fortitude than stubbornness in the face of overwhelming odds.”
–Louis Nizer

D2D Strength:
Lifting

30-10-5-3-2-1
OHS

Energy System Development:

While wearing a 20-50# weighted vest sprint 80 yds - every 10 yds drop and perform 4x burpees. Repeat once after 3 minutes rest...

Weekend Rest!

"The key is to keep company only with people who uplift you, whose presence calls forth your best."
-Epictetus

Hydrate, recover, play!

Friday

“He conquers who endures.”
–Persius

Environmental Adaptability:
Free Running/Parkour

Practice the Kong Vault

Then

Perform 1x muscle-up every 15 secs. for as long as possible

Traverse - no fancy stuff just moving forward!

Thursday

"And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."
Romans 12:2

Work Capacity:

8,7,6,5,4 Reps of
Deadlift 315/185 lbs.
Thruster 115/75 lbs.
Plyometric depth push-up
Weighted pull-up 35/15 lbs.
Strict toes-to-bar

Wednesday

"But go ye and learn what that meaneth, I will have mercy, and not sacrifice: for I am not come to call the righteous, but sinners to repentance."
Matthew 9:13

Energy System Development:
LSD

Choose your mode - trail run, versa-climber, air dyne, row, ruck or swim for a long slow duration...

Tuesday

“Never, never, never give up.”
-Winston Churchill

Energy System Development:
Sprinting

4-6x 400m Sprint repeats; you may rest between sets, but only in the front plank position. As soon as you can no longer hold a plank start running...

Monday

“The thing to try when all else fails is: AGAIN.”

Work Capacity:

For time:
50x Burpee pull-ups

D2D Strength:
Ground to Overhead

15x C+J
Rest 2 mins.
12x C+J
Rest 2 mins.
9x C+J

Notes: All sets unbroken; choose a weight that really makes you work to finish without dropping the bar.

Weekend Rest!

"Hast thou not known? hast thou not heard, that the everlasting God, the LORD, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding."
Isaiah 40:28

Rest, stretch, roll out, stay hydrated, have fun!

Friday

"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."
-Thomas Jefferson

Work Capacity:

10,9,8-1 Reps of
Burpee pull-ups
GHD sit-ups x2
Back extensions x2
K.B. swings 80/40 lbs.

Thursday

"Act as if what you do makes a difference. It does."
-William James

Environmental Adaptability:
Water Confidence

Complete a 2 mile open water swim with fins or tread water with fins, legs only, for 20 minutes

D2D Strength:
Grip

3-5 Rounds
10x Hang-power cleans 135/75 lbs.
Farmer carry 2x 50-70# kettle bells 50 yards

Wednesday

"Greater love hath no man than this, that a man lay down his life for his friends."
John 15:13

Environmental Adaptability:
Free Running/Parkour

Run for 30 mins. off trail, hurdle rocks and bushes, drop down and crawl under downed trees, run through the water, challenge yourself with nature's natural obstacles.

Tuesday

"Labour not for the meat which perisheth, but for that meat which endureth unto everlasting life, which the Son of man shall give unto you: for him hath God the Father sealed."
John 6:27

D2D Strength:
Carry

5x Attempts at max distance overhead carry. Utilizing BW on a barbell put the weight overhead and walk back and forth 10 yds. Each completed length is one successful rep. Rest as required, stay hydrated.

Monday

Maximum longevity and the greatest level of adaptability to the unknown- these are the two goals of Trained to Conquer. We're not sport-oriented or a strength program; we're not a technical proficiency center; and we're not here to make you amazing at any one thing. When you view physical fitness under the constraints of increasing survivability and versatility goals are specific and oriented towards 2 categories:

A. Physical prowess:
1. Achieving a high level of work capacity - the ability to complete a given amount of work in the fastest time possible or the ability to complete the maximum amount of work within a restricted time limit. This is our energy system development and where we train stamina and endurance as well as short intense bouts of power
2. Achieving a basic foundation in "Day-to-Day" strength:
Carrying - a person any way possible for at least a quarter mile, objects of varying weights and sizes, and rucking long distances at a threshold pace
Lifting - an object off the ground and putting it overhead
Grip - strength is paramount in day-to-day strength development

B. Skill orientation:
1. Environmental adaptability:
a. Free Running/Parkour - sprinting short and long distances, over, under, and around obstacles uphill and downhill as well as under a load; jumping off high platforms and rolling out, clearing gaps without hesitating, precision jumping, maintaining a high vertical leap; climbing walls, ropes, rocks, trees, cliffs and ladders, as well as scaling fences or buildings
b. Water Confidence - swimming in open water with fins or without, swimming in clothes, treading water for long periods, underwater swimming at least 50 yd, buddy towing, completing tasks in the water
2. Combative ability - proficiency in some form of striking art, as well as some form of submission art

Achieving high levels of competence in these areas affords us maximum ability to accomplish physically whatever we need or come across. Anything else or additionally is for sport or fun!

Work Capacity:

5 Rounds for time:
5x Muscle-ups
25x K.B. swings 55/35 lbs.
5x Burpees
25x Double-unders