Maximize Your Confidence
What You Get
Running Program
3-4x per week
Progressive
For all running abilities
Designed to maximize your running ability for the 5km, 8km, and shuttle run testing at depot while limiting risk of injury.
Functional Training
Designed to replicate the tests or enhance specific body systems that will be used in the new fitness assessments (PFA) at Depot.
3x per week
Options
For all physical abilities
Strength Training
The Strength training is designed to increase your bodies ability to apply force and power to another object.
6x per week
Exercise Demo's
Basic Equipment
Injury Prevention
This training is designed to reduce the risk of injuries developed from common muscular weakness or tightness.
3-4x per week
Exercise Demo's
Basic Equipment
Sample Workout
Strength Training
A) Push-up
Set 1: AMRAP
Set 2: AMRAP
Set 3: AMRAP
Set 4: AMRAP
SUPER SET
X
B) Dumbbell Floor Press
Set 1: AMRAP
Set 2: AMRAP
Set 3: AMRAP
Set 4: AMRAP
C) Flat Bench Close Grip Barbell Press
Set 1: 10 reps (RPE: 6/10)
Set 2: 8 reps (RPE: 8/10)
Set 3: 6 reps (RPE: 9/10)
Running (Speed Focus)
4 ROUNDS:
2 min (Sprint Pace)
1.5 min (Rest / Recovery Pace)
4 ROUNDS:
1.5 min (Sprint Pace)
1.5 min (Rest / Recovery Pace)
4 ROUNDS:
1 min (Sprint Pace)
1.5 min (Rest / Recovery Pace)
Goal:
- Increasing your ability to run faster.
- Looking for neuromuscular adaptations, getting more muscle fibers to fire, using a greater proportion of fast twitch fibers.
- As you go through the workout, you have less sprint time, to allow for a maintenance of high effort and speed.
Strategy:
- Start the first interval more conservative, knowing it is a 2 minute effort. Then increase your speed or maintain based on how the first interval felt.
- During the recovery, keep the leg moving whether it is a walk or light jog.
**Sprint Pace:
- Maximal Sustainable Pace within the given time.
- > 90% of Heart Rate Max within each interval.
- RPE: 8-9/10
*Max Heart Rate Calculation:
220-Age = Max Heart Rate
*RPE Description:
8-9/10 = Very Hard - Very Very Hard
Get access to the full program on the Assault Athletics App.
