{"id":1729254,"date":"2022-11-08T07:48:12","date_gmt":"2022-11-08T12:48:12","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1729254"},"modified":"2022-11-08T08:02:57","modified_gmt":"2022-11-08T13:02:57","slug":"fireday-strong-the-ultimate-physical-and-mental-preparedness-training","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/fireday-strong-the-ultimate-physical-and-mental-preparedness-training\/","title":{"rendered":"FIREDAY Strong: The Ultimate Physical and Mental Preparedness Training"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">18<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Ffireday-strong-the-ultimate-physical-and-mental-preparedness-training%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1729254&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/6c3daca8bd43c22c29a558e72db7616f95a92e02.jpeg\" data-download-href=\"\/uploads\/short-url\/frxHD3fl7twmKW9Xwbw5yO1qShc.jpeg?dl=1\" title=\"FIREADY_Final22c\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/6c3daca8bd43c22c29a558e72db7616f95a92e02_2_690x282.jpeg\" alt=\"FIREADY_Final22c\" data-base62-sha1=\"frxHD3fl7twmKW9Xwbw5yO1qShc\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/6c3daca8bd43c22c29a558e72db7616f95a92e02_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/6c3daca8bd43c22c29a558e72db7616f95a92e02.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/6c3daca8bd43c22c29a558e72db7616f95a92e02.jpeg 2x\" data-dominant-color=\"37312E\" \/><\/a><\/div>\n<h2>\n<span>The Ultimate Physical and Mental Preparedness Training<\/span><br \/>\n<\/h2>\n<blockquote>\n<\/blockquote>\n<h4>\n\u2013 Christian Thibaudeau<\/h4>\n<h3>\nFIREADY Strong is an apex training course that weaponizes strength and conditioning. The goal is to develop first responders and battle-ready warriors capable of winning any fight or challenge.<\/h3>\n<h2>\nWorkouts<\/h2>\n<p>The plan consists of four weekly whole-body workouts organized in 4-week training blocks.<\/p>\n<h2>\nPhysical Capacity Split<\/h2>\n<p>Each training day focuses on one of these physical capacities:<\/p>\n<ol>\n<li>\n<strong>Strength:<\/strong> Hypertrophy,  Strength-Skill, Max Effort<\/li>\n<li>\n<strong>Strength-Endurance:<\/strong> Aerobic Power \/ VO2 Max, Anaerobic Power, Anaerobic Capacity<\/li>\n<li>\n<strong>Power:<\/strong> Explosive Strength, Strength-Speed, Speed-Strength<\/li>\n<li>\n<strong>Endurance-Strength:<\/strong> Physical Labor, Circuit Training<\/li>\n<\/ol>\n<h2>\nTraining Blocks<\/h2>\n<p>Each workout repeats four times before changing the block. You\u2019ll train 16 times in each 4-week block.<\/p>\n<h2>\nWeek Schedule<\/h2>\n<p>You can start on any day. Keep the on\/off pattern.<\/p>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Day<\/th>\n<th>Workout<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Mon<\/td>\n<td>Workout<\/td>\n<\/tr>\n<tr>\n<td>Tue<\/td>\n<td>Off<\/td>\n<\/tr>\n<tr>\n<td>Wed<\/td>\n<td>Workout<\/td>\n<\/tr>\n<tr>\n<td>Thu<\/td>\n<td>Off<\/td>\n<\/tr>\n<tr>\n<td>Fri<\/td>\n<td>Workout<\/td>\n<\/tr>\n<tr>\n<td>Sat<\/td>\n<td>Workout<\/td>\n<\/tr>\n<tr>\n<td>Sun<\/td>\n<td>Off<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\nRepetition Style Guide<\/h2>\n<ul>\n<li>\n<strong>Normal:<\/strong> Do the concentric as fast as possible. You\u2019ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds.<\/li>\n<li>\n<strong>Rhythmic:<\/strong> Imagine being a piston where the movement speed is relatively rapid and constant. The concentric and eccentric are about the same rate.<\/li>\n<li>\n<strong>Sprint:<\/strong> Go as fast\/hard as possible for the prescribed duration.<\/li>\n<li>\n<strong>Walking:<\/strong> Go at the same speed you would normally walk for carry exercises.<\/li>\n<li>\n<strong>Explosive:<\/strong> Do the movement with the intent to be as violently fast as possible.<\/li>\n<\/ul>\n<h2>\n1 | Day 1 \u2013 Heavy Hypertrophy<\/h2>\n<ul>\n<li>Use the same weight for all work sets of an exercise on any given day. Leave around 3 reps in the tank in the first set.<\/li>\n<li>Be close to a max effort on your last set.<\/li>\n<li>Rest 15-20 seconds if you can\u2019t get all the prescribed reps, then finish your set.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A. Zercher Squat<\/td>\n<td>Normal<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>B. Bench Press<\/td>\n<td>Normal<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>C. Chin-up<\/td>\n<td>Normal<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>D. Rack Pull Below Knees<\/td>\n<td>Normal<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A.<\/td>\n<td>3 x 12<\/td>\n<td>4 x 10<\/td>\n<td>5 x 8<\/td>\n<td>2 x 6<\/td>\n<\/tr>\n<tr>\n<td>B.<\/td>\n<td>3 x 12<\/td>\n<td>4 x 10<\/td>\n<td>5 x 8<\/td>\n<td>2 x 6<\/td>\n<\/tr>\n<tr>\n<td>C.<\/td>\n<td>3 x 12<\/td>\n<td>4 x 10<\/td>\n<td>5 x 8<\/td>\n<td>2 x 6<\/td>\n<\/tr>\n<tr>\n<td>D.<\/td>\n<td>3 x 12<\/td>\n<td>4 x 10<\/td>\n<td>5 x 8<\/td>\n<td>2 x 6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<hr \/>\n<h2>\n1 | Day 2 \u2013 VO2 Max \/ Aerobic Power<\/h2>\n<ul>\n<li>Get ready for a simple and brutal energy system session.<\/li>\n<li>Do A1-3 as a circuit.<\/li>\n<li>Rest as little as possible between exercises.<\/li>\n<li>Feel the load, but don\u2019t let strength be the limiting factor.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Sled Drag Forward<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A2. Zercher Sandbag Carry<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A3. Sled Backward Drag<\/td>\n<td>Walking<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>3 x 2 min<\/td>\n<td>3 x 3 min<\/td>\n<td>4 x 3 min<\/td>\n<td>3 x 3.5 min<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>3 x 2 min<\/td>\n<td>3 x 3 min<\/td>\n<td>4 x 3 min<\/td>\n<td>3 x 3.5 min<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>3 x 2 min<\/td>\n<td>3 x 3 min<\/td>\n<td>4 x 3 min<\/td>\n<td>3 x 3.5 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<hr \/>\n<h2>\n1 | Day 3 \u2013 Power<\/h2>\n<ul>\n<li>Do every movement as violently explosive as possible.<\/li>\n<li>Have the mindset of trying to knock out an opponent with every repetition.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Box Jump<\/td>\n<td>Explosive<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>A2. Back Squat<\/td>\n<td>Explosive<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>B1. Broad Jump<\/td>\n<td>Explosive<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>B2. Kettlebell Swing<\/td>\n<td>Explosive<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>C1. Plyo Push-up from Bench<\/td>\n<td>Explosive<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>C2. Bench Press<\/td>\n<td>Explosive<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<details>\n<summary>\nInstructions<\/summary>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Step down; don\u2019t jump down.<\/td>\n<\/tr>\n<tr>\n<td>A2. Use max acceleration.<\/td>\n<\/tr>\n<tr>\n<td>B1. Reset on every jump.<\/td>\n<\/tr>\n<tr>\n<td>C1. Reset on every rep. Go for max height.<\/td>\n<\/tr>\n<tr>\n<td>C2. Use max acceleration.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/details>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>3 x 5<\/td>\n<td>3 x 5<\/td>\n<td>4 x 5<\/td>\n<td>4 x 5<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>3 x 6, 45%<\/td>\n<td>3 x 5, 50%<\/td>\n<td>4 x 4, 55%<\/td>\n<td>4 x 3, 60%<\/td>\n<\/tr>\n<tr>\n<td>B1.<\/td>\n<td>3 x 5<\/td>\n<td>3 x 5<\/td>\n<td>4 x 5<\/td>\n<td>4 x 5<\/td>\n<\/tr>\n<tr>\n<td>B2.<\/td>\n<td>3 x 10<\/td>\n<td>3 x 10<\/td>\n<td>4 x 10<\/td>\n<td>4 x 10<\/td>\n<\/tr>\n<tr>\n<td>C1.<\/td>\n<td>3 x 5<\/td>\n<td>3 x 5<\/td>\n<td>4 x 5<\/td>\n<td>4 x 5<\/td>\n<\/tr>\n<tr>\n<td>C2.<\/td>\n<td>3 x 6, 45%<\/td>\n<td>3 x 5, 50%<\/td>\n<td>4 x 4, 55%<\/td>\n<td>4 x 3, 60%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n1 | Day 4 \u2013 Endurance Strength<\/h2>\n<ul>\n<li>Get ready for a brutal energy system session.<\/li>\n<li>Do A1-6 as a circuit with minimal rest between exercises.<\/li>\n<li>Feel the load, but don\u2019t let strength be the limiting factor.<\/li>\n<li><strong>Wear a 20-lb weight vest throughout the workout.<\/strong><\/li>\n<li>Pace yourself between exercises as there are no planned rest periods.<\/li>\n<li>Take short breaks during a set if the reps are too hard and lose quality.<\/li>\n<li>Do every movement as violently explosive as possible.<\/li>\n<li>Have the mindset of trying to knock out an opponent with every repetition.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Bear Crawl<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A2. Sled Sprint, Pulling Rope on Shoulder<\/td>\n<td>Sprint<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A3. Sled Rope Pull<\/td>\n<td>Rhythmic<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A4. Crawling<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A5. 100-lb Cyclone Bag Bear-Hug Backward Carry<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A6. Tire Strike with Sledgehammer<\/td>\n<td>Explosive<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>6 x 33 ft<\/td>\n<td>7 x 33 ft<\/td>\n<td>8 x 33 ft<\/td>\n<td>5 x 65 ft<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>6 x 33 ft<\/td>\n<td>7 x 33 ft<\/td>\n<td>8 x 33 ft<\/td>\n<td>5 x 50 ft<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>6 x 1<\/td>\n<td>7 x 1<\/td>\n<td>8  x 1<\/td>\n<td>5 x 2<\/td>\n<\/tr>\n<tr>\n<td>A4.<\/td>\n<td>6 x 33 ft<\/td>\n<td>7 x 33 ft<\/td>\n<td>8 x 33 ft<\/td>\n<td>5 x 65 ft<\/td>\n<\/tr>\n<tr>\n<td>A5.<\/td>\n<td>6 x 65 ft<\/td>\n<td>7 x 65 ft<\/td>\n<td>8 x 65 ft<\/td>\n<td>5 x 100 ft<\/td>\n<\/tr>\n<tr>\n<td>A6.<\/td>\n<td>6 x 10<\/td>\n<td>7 x 10<\/td>\n<td>8 x 10<\/td>\n<td>5 x 15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n2 | Day 1 \u2013 Strength-Skill<\/h2>\n<ul>\n<li>Do A1-4 as a circuit with proper rest between exercises.<\/li>\n<li>Use the listed submaximal percentages.<\/li>\n<li>Focus on perfect technique.<\/li>\n<li>Accelerate during the concentric.<\/li>\n<li>Stay tight at all times.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Front Squat<\/td>\n<td>Normal<\/td>\n<td>90-120 sec<\/td>\n<\/tr>\n<tr>\n<td>A2. Bench press<\/td>\n<td>Normal<\/td>\n<td>90-120 sec<\/td>\n<\/tr>\n<tr>\n<td>A3. Trap-Bar Deadlift<\/td>\n<td>Normal<\/td>\n<td>90-120 sec<\/td>\n<\/tr>\n<tr>\n<td>A4. Chin-up<\/td>\n<td>Normal<\/td>\n<td>90-120 sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>5 x 5, 75%<\/td>\n<td>5 x 4, 80%<\/td>\n<td>6 x 3, 82.5%<\/td>\n<td>4 x 3, 85%<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>5 x 5, 75%<\/td>\n<td>5 x 4, 80%<\/td>\n<td>6 x 3, 82.5%<\/td>\n<td>4 x 3, 85%<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>5 x 5, 75%<\/td>\n<td>5 x 4, 80%<\/td>\n<td>6 x 3, 82.5%<\/td>\n<td>4 x 3, 85%<\/td>\n<\/tr>\n<tr>\n<td>A4.<\/td>\n<td>5 x 5, 75%<\/td>\n<td>5 x 4, 80%<\/td>\n<td>6 x 3, 82.5%<\/td>\n<td>4 x 3, 85%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n2 | Day 2 \u2013 Anaerobic Capacity<\/h2>\n<ul>\n<li>Complex a lifting exercise with a metcon movement.<\/li>\n<li>Rest minimally after the lifting exercise.<\/li>\n<li>Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Zercher Squat<\/td>\n<td>Normal<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A2. Prowler Push<\/td>\n<td>Sprint<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>B1. Push Press<\/td>\n<td>Explosive<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>B2. Arms\/Legs Bike<\/td>\n<td>Sprint<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>4 x 130 ft<\/td>\n<td>4 x 130 ft<\/td>\n<td>4 x 200 ft<\/td>\n<td>4 x 200 ft<\/td>\n<\/tr>\n<tr>\n<td>B1.<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<\/tr>\n<tr>\n<td>B2.<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 45 sec<\/td>\n<td>4 x 45 sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n2 | Day 3 \u2013 Power<\/h2>\n<ul>\n<li>Complex A1-3 and B1-3 for power training.<\/li>\n<li>Do the strength movements (A1, B1) with a challenging weight, keeping around 2 reps in the tank. Add resistance to each set with descending reps.<\/li>\n<li>Try to dominate each rep with the intent to accelerate despite the heavy weight.<\/li>\n<li>Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Romanian Deadlift<\/td>\n<td>Normal<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>A2. Power Clean from Hang<\/td>\n<td>Explosive<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>A3. Trap-Bar Jump Squat<\/td>\n<td>Explosive<\/td>\n<td>3-4 min<\/td>\n<\/tr>\n<tr>\n<td>B1. Incline Bench Press<\/td>\n<td>Normal<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>B2. Light, Super-Expolisive Push Press<\/td>\n<td>Explosive<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>B3. 12-15-lb Medicine-Ball Push-Press Throw Overhead<\/td>\n<td>Explosive<\/td>\n<td>3-4 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>10,8,6,4<\/td>\n<td>9,7,5,3<\/td>\n<td>8,6,4,2<\/td>\n<td>7,5,3,1<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>3 x 5, 65%<\/td>\n<td>3 x 4, 70%<\/td>\n<td>3 x 3, 75%<\/td>\n<td>3 x 2, 80%<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>3 x 5, 20%<\/td>\n<td>3 x 5, 20%<\/td>\n<td>3 x 5, 20%<\/td>\n<td>3 x 5, 20%<\/td>\n<\/tr>\n<tr>\n<td>B1.<\/td>\n<td>10,8,6,4<\/td>\n<td>9,7,5,3<\/td>\n<td>8,6,4,2<\/td>\n<td>7,5,3,1<\/td>\n<\/tr>\n<tr>\n<td>B2.<\/td>\n<td>3 x 5, 65%<\/td>\n<td>3 x 4, 70%<\/td>\n<td>3 x 3, 75%<\/td>\n<td>3 x 2, 80%<\/td>\n<\/tr>\n<tr>\n<td>B3.<\/td>\n<td>3 x5<\/td>\n<td>3x 5<\/td>\n<td>3x 5<\/td>\n<td>3x 5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n2 | Day 4 \u2013 Endurance Strength<\/h2>\n<ul>\n<li>Get ready for a brutal energy system session.<\/li>\n<li>Do A1-6 as a circuit with minimal rest between exercises.<\/li>\n<li>Feel the load, but don\u2019t let strength be the limiting factor.<\/li>\n<li><strong>Wear a 20-lb weight vest throughout the workout.<\/strong><\/li>\n<li>Pace yourself between exercises as there are no planned rest periods.<\/li>\n<li>Take short breaks during a set if the reps are too hard and lose quality.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Vest-Only Chin-up<\/td>\n<td>Normal<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A2. Kettlebell Swings<\/td>\n<td>Rhythmic<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A3. Sled Rope Pull<\/td>\n<td>Rhythmic<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A4. Vest-Only Lunge<\/td>\n<td>Rhythmic<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A5. 100-lb Cyclone Bag Bear-Hug Backward Carry<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A6. Tire Strike with Sledgehammer<\/td>\n<td>Explosive<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>6 x 4-6<\/td>\n<td>7 x 4-6<\/td>\n<td>8 x 4-6<\/td>\n<td>5 x 6-8<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>6 x 10<\/td>\n<td>7 x 10<\/td>\n<td>8 x 10<\/td>\n<td>5 x 15<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>6x 1<\/td>\n<td>7 x1<\/td>\n<td>8 x1<\/td>\n<td>5 x2<\/td>\n<\/tr>\n<tr>\n<td>A4.<\/td>\n<td>6 x 15\/side<\/td>\n<td>7 x 15\/side<\/td>\n<td>8 x 15\/side<\/td>\n<td>5 x 20\/side<\/td>\n<\/tr>\n<tr>\n<td>A5.<\/td>\n<td>6 x 65 ft<\/td>\n<td>7 x 65 ft<\/td>\n<td>8 x 65 ft<\/td>\n<td>5 x 100 ft<\/td>\n<\/tr>\n<tr>\n<td>A6.<\/td>\n<td>6 x 10<\/td>\n<td>7 x 10<\/td>\n<td>8 x 10<\/td>\n<td>5 x 15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n3 | Day 1 \u2013 Specific Strength<\/h2>\n<ul>\n<li>Go as heavy as you can in good form on the strength lifts (A1, C1) with descending reps each set. Add weight to each set with descending reps.<\/li>\n<li>Go as heavy as possible for distance on A2 and B2.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Rack Pull from Below Knees<\/td>\n<td>Normal<\/td>\n<td>1 min.<\/td>\n<\/tr>\n<tr>\n<td>A2. Trap-Bar Farmer\u2019s Walk<\/td>\n<td>Walking<\/td>\n<td>3-4 min<\/td>\n<\/tr>\n<tr>\n<td>B1. Pendlay Row<\/td>\n<td>Normal<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>B2. Sled Rope Pull<\/td>\n<td>Rhythmic<\/td>\n<td>3-4 min<\/td>\n<\/tr>\n<tr>\n<td>C1. Bench Press<\/td>\n<td>Normal<\/td>\n<td>1 min<\/td>\n<\/tr>\n<tr>\n<td>C2. 150-200-lb Cyclone Bag Backward Carry<\/td>\n<td>Walking<\/td>\n<td>3-4 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>5 x 100 ft<\/td>\n<td>5 x 100 ft<\/td>\n<td>5 x 100 ft<\/td>\n<td>5 x 100 ft<\/td>\n<\/tr>\n<tr>\n<td>B1.<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<\/tr>\n<tr>\n<td>B2.<\/td>\n<td>5 x1<\/td>\n<td>5x 1<\/td>\n<td>5x 1<\/td>\n<td>5x 1<\/td>\n<\/tr>\n<tr>\n<td>C1.<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<td>5,4,3,2,1<\/td>\n<\/tr>\n<tr>\n<td>C2.<\/td>\n<td>5 x 100 ft<\/td>\n<td>5 x 100 ft<\/td>\n<td>5 x 100 ft<\/td>\n<td>5 x 100 ft<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n3 | Day 2 \u2013 Anaerobic Capacity<\/h2>\n<ul>\n<li>Complex a lifting exercise with two metcon movements.<\/li>\n<li>Rest minimally after the lifting exercise.<\/li>\n<li>Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Trap-Bar Deadlift<\/td>\n<td>Normal<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A2. Kettlebell Swing<\/td>\n<td>Rhythmic<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A3. Sled Push<\/td>\n<td>Sprint<\/td>\n<td>4-5 min<\/td>\n<\/tr>\n<tr>\n<td>B1. Bench Press<\/td>\n<td>Normal<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>B2. Dumbbell Thruster<\/td>\n<td>Rhythmic<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>B3. Arms\/Legs Bike<\/td>\n<td>Sprint<\/td>\n<td>4-5 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 45 sec<\/td>\n<td>4 x 45 sec<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>4 x 100 ft<\/td>\n<td>4 x 100 ft<\/td>\n<td>4 x 150 ft<\/td>\n<td>4 x 150 ft<\/td>\n<\/tr>\n<tr>\n<td>B1.<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<td>10,8,6,4<\/td>\n<\/tr>\n<tr>\n<td>B2.<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 45 sec<\/td>\n<td>4 x 45 sec<\/td>\n<\/tr>\n<tr>\n<td>B3.<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 30 sec<\/td>\n<td>4 x 45 sec<\/td>\n<td>4 x 45 sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n3 | Day 3 \u2013 Power<\/h2>\n<ul>\n<li>Try to dominate each rep with the intent to accelerate despite the heavy weight.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A. Sled Sprint (20% body weight)<\/td>\n<td>Sprint<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>B. 20-lb Vest Sprint<\/td>\n<td>Sprint<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>C. Sprint<\/td>\n<td>Sprint<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<tr>\n<td>D. Tire Strike with Sledgehammer<\/td>\n<td>Explosive<\/td>\n<td>2-3 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A.<\/td>\n<td><span>3 x 65 ft<\/span><\/td>\n<td><span>4 x 65 ft<\/span><\/td>\n<td><span>4 x 65 ft<\/span><\/td>\n<td><span>4 x 65 ft<\/span><\/td>\n<\/tr>\n<tr>\n<td>B.<\/td>\n<td><span>3 x 130 ft<\/span><\/td>\n<td><span>4 x 130 ft<\/span><\/td>\n<td><span>4 x 130 ft<\/span><\/td>\n<td><span>4 x 130 ft<\/span><\/td>\n<\/tr>\n<tr>\n<td>C.<\/td>\n<td><span>3 x 130 ft<\/span><\/td>\n<td><span>4 x 130 ft<\/span><\/td>\n<td><span>4 x 130 ft<\/span><\/td>\n<td><span>4 x 130 ft<\/span><\/td>\n<\/tr>\n<tr>\n<td>D.<\/td>\n<td>3 x 10<\/td>\n<td>4 x 10<\/td>\n<td>4 x 10<\/td>\n<td>4 x 10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<ul>\n<li><span>80%, 90%, 100%<\/span><\/li>\n<li><span>80%, 90%, 90%, 100%<\/span><\/li>\n<li><span>80%, 90%, 100%, 100%<\/span><\/li>\n<\/ul>\n<h2>\n3 | Day 4 \u2013 Endurance Strength<\/h2>\n<ul>\n<li>Get ready for a brutal energy system session.<\/li>\n<li>Do A1-6 as a circuit with minimal rest between exercises.<\/li>\n<li>Feel the load, but don\u2019t let strength be the limiting factor.<\/li>\n<li><strong>Wear a 20-lb weight vest throughout the workout.<\/strong><\/li>\n<li>Pace yourself between exercises as there are no planned rest periods.<\/li>\n<li>Take short breaks during a set if the reps are too hard and lose quality.<\/li>\n<\/ul>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Exercise<\/th>\n<th>Style<\/th>\n<th>Rest<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1. Bear Crawl<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A2. Sled Sprint, Pull with Rope on Shoulder<\/td>\n<td>Sprint<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A3. Sled Rope Pull<\/td>\n<td>Rhythmic<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A4. Crawl<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A5. 100-lb Cyclone Bag Bear-Hug Backward Carry<\/td>\n<td>Walking<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<tr>\n<td>A6. Tire Strike with Sledgehammer<\/td>\n<td>Explosive<\/td>\n<td>Minimal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h4>\nSet\/Rep Progression<\/h4>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Week 1<\/th>\n<th>Week 2<\/th>\n<th>Week 3<\/th>\n<th>Week 4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>6 x 33 ft<\/td>\n<td>7 x 33 ft<\/td>\n<td>8 x 33 ft<\/td>\n<td>5 x 65 ft<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>6 x 33 ft<\/td>\n<td>7 x 33 ft<\/td>\n<td>8 x 33 ft<\/td>\n<td>5 x 50 ft<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>6x 1<\/td>\n<td>7 x1<\/td>\n<td>8 x1<\/td>\n<td>5 x2<\/td>\n<\/tr>\n<tr>\n<td>A4.<\/td>\n<td>6 x 33 ft<\/td>\n<td>7 x 33 ft<\/td>\n<td>8 x 33 ft<\/td>\n<td>5 x 65 ft<\/td>\n<\/tr>\n<tr>\n<td>A5.<\/td>\n<td>6 x 65 ft<\/td>\n<td>7 x 65 ft<\/td>\n<td>8 x 65 ft<\/td>\n<td>5 x 100 ft<\/td>\n<\/tr>\n<tr>\n<td>A6.<\/td>\n<td>6 x 10<\/td>\n<td>7 x 10<\/td>\n<td>8 x 10<\/td>\n<td>5 x 15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>If you need any help,  I\u2019m here for you<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Hey <a class=\"mention\" href=\"https:\/\/forums.t-nation.com\/u\/christian_thibaudeau\">@Christian_Thibaudeau<\/a>  I\u2019m looking for recommendations on what to do for the sled pulls. I do not own a sled, and these are in a lot of your workouts.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Well, the best thing is to buy a sled <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/emoji.discourse-cdn.com\/apple\/slight_smile.png?v=12\" title=\":slight_smile:\" class=\"emoji\" alt=\":slight_smile:\" width=\"20\" height=\"20\" \/> There are lots of cheap versions like this one:<\/p>\n<aside class=\"onebox allowlistedgeneric\" data-onebox-src=\"https:\/\/www.roguefitness.com\/spud-inc-mini-sled\">\n<header class=\"source\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/original\/4X\/e\/6\/d\/e6dc1af71b4a3f1e23d60b2f9a0a701b6e05bee7.png\" class=\"site-icon\" width=\"16\" height=\"16\" alt=\"image\" \/><\/p>\n<p>      <a href=\"https:\/\/www.roguefitness.com\/spud-inc-mini-sled\" target=\"_blank\" rel=\"noopener\">roguefitness.com<\/a><br \/>\n  <\/header>\n<article class=\"onebox-body\">\n    <img decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/26f586edb5e0b9c810917e8d1b93a01595f66f50.jpeg\" class=\"thumbnail\" width=\"\" height=\"\" alt=\"image\" \/><\/p>\n<h3><a href=\"https:\/\/www.roguefitness.com\/spud-inc-mini-sled\" target=\"_blank\" rel=\"noopener\">Spud Inc Mini Me Sled<\/a><\/h3>\n<p>This tiny sled is a great way to do sled work indoor on gym floors, Astro turf, or on grass outside. Small enough to roll up and fit in most any gym bags, this sled is even more portable than its big brother the magic carpet sled.<\/p>\n<\/article>\n<\/aside>\n<p>You can also use an old tire, put a wooden plank in it so that you can put additional weight in<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Hey Coach Thibs,  Any thoughts on adding any weak area training into this.  Could and individual add some arm work in here etc\u2026 ?   Thoughts?<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Hey <a class=\"mention\" href=\"https:\/\/forums.t-nation.com\/u\/christian_thibaudeau\">@Christian_Thibaudeau<\/a>, quick question, what are the Sled Rope Pulls? And how is the set\/rep scheme executed for them?<\/p>\n<p>Thanks!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"tgatl\" data-post=\"11\" data-topic=\"279015\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/tgatl\/40\/29533_2.png\" class=\"avatar\" \/> tgatl:<\/div>\n<blockquote>\n<p>Hey Coach Thibs, Any thoughts on adding any weak area training into this. Could and individual add<\/p>\n<\/blockquote>\n<\/aside>\n<p>Well, it can be done BUT I strongly suggest that you start out by doing the program as is for at least 3 weeks to assess how your body is recovering.<\/p>\n<p>If you add more volume of work to a plan you are barely recovering from, it will backfire and not only will you not improve your weak area(s) but you will actually regress overall.<\/p>\n<p>And if you decide to add some extra work, I suggest only doing so for ONE muscle group per block of training as most of us try to accomplish too much at the same time and end up shooting ouselves in the foot.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"GBrooks0715\" data-post=\"12\" data-topic=\"279015\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/avatars.discourse-cdn.com\/v4\/letter\/g\/f6c823\/40.png\" class=\"avatar\" \/> GBrooks0715:<\/div>\n<blockquote>\n<p>Hey <a class=\"mention\" href=\"https:\/\/forums.t-nation.com\/u\/christian_thibaudeau\">@Christian_Thibaudeau<\/a>, quick question, what are the Sled Rope Pulls? And how is the set\/rep scheme executed for them?<\/p>\n<\/blockquote>\n<\/aside>\n<p>You attach a battle rope to a sled and you pull it toward you kinda like a strongman truck pull.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p><a class=\"mention\" href=\"https:\/\/forums.t-nation.com\/u\/christian_thibaudeau\">@Christian_Thibaudeau<\/a>, what is the \u201ccrawling\u201d?  Coming from the military, I picture the classic low crawl with my face on the ground\u2026 is that it??<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>$5 will buy you a cheap tarp that you can use as a sled. Load with weights, gravel, etc.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"Terrence_SF\" data-post=\"15\" data-topic=\"279015\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/avatars.discourse-cdn.com\/v4\/letter\/t\/85e7bf\/40.png\" class=\"avatar\" \/> Terrence_SF:<\/div>\n<blockquote>\n<p>what is the \u201ccrawling\u201d? Coming from the military, I picture the classic low crawl with my face on the ground\u2026 is that it??<\/p>\n<\/blockquote>\n<\/aside>\n<p>Bear Crawl, running on all four<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Could you please explain plyo pushup from bench? Thanks<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"OFchDk0Vpbg\" data-youtube-title=\"Incline Plyo Pushup\" data-parameters=\"feature=oembed&#038;wmode=opaque\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=OFchDk0Vpbg\" target=\"_blank\" rel=\"noopener\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/ad4e5c1d28ee6edc9cfff7cff6b89fb3e648122c.jpeg\" title=\"Incline Plyo Pushup\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>The Ultimate Physical and Mental Preparedness Training   \u2013 Christian Thibaudeau FIREADY Strong is an apex training course that weaponizes strength and conditioning.<\/p>\n","protected":false},"author":1,"featured_media":1729257,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1729254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1729254","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1729254"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1729254\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1729257"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1729254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1729254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1729254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}