Reach Functional Fitness
Obstacle Course Racing, Strength & Conditioning, Speed, Tactical / MilitaryThe Universal Solider program was built with the tactical operator in mind - strong, fast, iron-willed, and calm under duress.
The program follows 3 days of strength & conditioning and 2 days of speed, agility, and quickness with an optional weekend day for a trail run or recovery workout.
Classic strength and power movements will be utilized, but functional accessory work, conditioning, and SAQ drills round out the program to give the trainee a complete program to prepare for the rigors of battle.
Program Specs:
Skill Level – Intermediate to advanced. Beginner Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, bucket, sled, farmer's carry, battle ropes, Air Bike, sandbag, plyo-box.
Focus - Military/Tactical, Strength and Conditioning
Training Days per Week – 5, with an optional 6th day
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 1 High Intensity Strength Training:
(triset)
Bench Press 4x8
Single Arm MB Push-Up 4x6/per arm
Pull-Up 4x8
10 Minute AMRAP
5 Calorie Air Bike
10 Slam Balls @10-15lbs
10 Landmine Pull Presses
Excerpt from Day 4 Power, SAQ, and Movement:
Power Clean 5x3
Operational Metcon 2 - 6 Rounds
25yd Bear Crawl
10 Kneeling Sandbag to Box
25yd Bear Crawl
*Rest 60 seconds.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B1
Bench Press
4 x 8
B2
Single Arm MB Push-Up
4 x 6
B3
Pull-Up
4 x 8
C1
Hang Snatch High Pull
4 x 8
C2
Single Arm KB Gorilla Row
4 x 6
C3
Chest Dip
4 x 8
D1
Rope Face Pull
2 x 15
D2
DB Lateral Raise
2 x 15
10 Minute AMRAP
E
As Many Rounds as Possible for 10 Minutes: 5 Calorie Air Bike 10 Landmine Pull Press (5 reps per arm - add (2) 5lbs plates) 10 Slam Balls @15lbs *Record # of rounds.
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
5 10 5 Agility Drill
5 x 1
Conditioning
C
Operational Metcon 1
10 Rounds: Belly Sprint x 25yds Sandbag Low/High Repeats w/Split Jump x5/per side *60 seconds between round.
Pyramid Run and Carry
D
For Time: 400m Run Farmer's Carry 200lbs x25yds 300m Run Farmer's Carry 240lbs x25yds 200m Run Farmer's Carry 280lbs x25yds 100m Run Farmer's Carry 320lbs x25yds *Record time. If 200lbs is too heavy of a starting weight, lower it. However, make sure you add 40lbs on each round. Set your additional bumper plates out beforehand so it's easy to load additional weight on each round.
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Pallof Press
3 x 10
C
Back Squat
4 x 6
D
Romanian Deadlift
4 x 8
E
Single KB Overhead Reverse Lunge
3 x 10
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
Heroic Warm-up
For Completion
B1
Shoulder Press
4 x 8
B2
Alternating DB Hammer Curl
4 x 6
B3
Close Grip Push-Up
4 x 10
C1
Incline DB Bench Press
4 x 8
C2
Underhand Lat Pulldown
4 x 8
C3
Rear Delt Flyes
4 x 10
D1
Landmine Anti-Rotation
2 x 10
D2
Russian Twist
2 x 10
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Conditioning
B
100 Calorie Bike
For Completion: 25 Calories Air Bike @60% 25 Calories Air Bike Legs Only @60-70% 25 Calories Air Bike Arms Only @60-70% 25 Calories Air Bike @80%
C
Power Clean
5 x 3
Conditioning
D
Operational Metcon 2
6 Rounds: 25yd Bear Crawl 10 Kneeling Sandbag to Box (5 per side) 40-50lbs 25yd Bear Crawl *60 seconds rest between round.
E
Turkish Get Up
3 x 5
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
Trail Run Dynamic Stretch
B
30 Minute Trail Run(Note your distance)
1 x 30:00
Recovery
C
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
