Patriot Performance
Tactical / Military, Strength & Conditioning, Rucking, Endurance, General Fitness, MobilityOur 26 week Special Operations Assessment and Selection Prep program will help future Operator selectees become very well rounded and develop the skills needed to endure the physical demands of AFSPECWAR Assessment and Selection process. We utilize a systematic approach to block periodization with multiple phasis and corrective exercises between resistance training exercises to enhance our athlete's movement capacity. So if you're looking to get bigger, faster, stronger while minimizing your risk of developing dysfunctional movement patterns. This is the program for you!
Disclaimer:
***It is crucial for you to seek out swimming instructions from a certified swim coach and to never practice underwaters unsupervised due to the risks of shallow water blackout.***
***Do your research on mindset training and how to become mentally bulletproof for special operations training. Embracing the suck is part of the process, as most people who're physically able still quit under pressure, not being a team player or fear of not "good enough". Those who succeed don't strive to be the best athlete in the pack, but part of the pack and are strong minded individuals.***
Equipment needed: Traditional Tactical Strength and Conditioning Equipment:
- Barbells | Dumbbells | Kettlebells
- Light and Heavy bands
- Traditional weight lifitng machines
- Plyo boxes
- Conditioning Equipment: Sleds | Rower | Assult Bike | Treadmills
- Ruck Sack or Comfortable Backpack that can be weight bearing
Perform, Evolve, Achive.
Check us out:
https://officialpatriotperformance.com
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Bulgarian Split Squat
3 x 15
A2
Single Leg RDL
3 x 12
A3
90 - 90 Hip Stretch
2 x 1:00
B1
GHD - Hams & Glutes
3 x 8
B2
DB Lateral Step-Up
3 x 12
B3
Banded ankle dorsiflexion
2 x 1:00
C1
Half kneel Pallof Press - Core Stability
3 x 10
C2
1/2 Turkish Get Up
3 x 15
C3
Single Arm Farmer Walk
3 x 2:00
D1
Backward Sled Drag
4 x 100
D2
Rowing
4 x 500
D3
Pigeon Stretch
4 x 1:00
D4
Sandbag Carry
4 x 100
A1
Shoulder CAR's
2 x 0:45
A2
Single Arm DB Incline Bench Press
3 x 12
A3
Half Kneeling Anti Rotation KB Press
3 x 10
A4
Landmine Row
3 x 15
B1
Landmine Press
3 x 12
B2
Seal Row
3 x 12
B3
GHD - back extension
3 x 10
B4
T-Spine Reach
2 x 10
C1
Hollow body hold
3 x 0:45
C2
Banded - high to low half kneel chop
3 x 10
C3
Band Face Pull
3 x 10
D1
Run
8 x 200
D2
Sandbag Sprints
8 x 200
Circuit
E
10 minutes Steady state conditioning of your choice @RPE 6
Circuit
A
Lite Ruck 25-35# - 2 miles Followed by Metcon Met Con: 4 Rounds not for time - Rest 2 minutes in-between rounds 10 Pull ups 10 Burpees 10 Lateral lunges (each side 20 total) 10 Toes to bar 10 Squat to Wall ball 10 Med ball slams
B1
Bicep Curls - Incline Bench
3 x 12
B2
DB Tricep Extension
3 x 12
B3
Incline Preacher Curls
3 x 15
B4
Banded Tricep Pushdown
3 x 15
A1
Single Leg Hip Thrust
3 x 15
A2
Overhead Walking Lunge
3 x 30
A3
Isometric Adductor Holds
3 x 0:30
A4
Banded Anterior hip mobilization
2 x 1:00
A5
Calf Stretch
3 x 1:00
B1
Side Plank with Banded Clamshell (Dynamic)
3 x 10
B2
Adductor leg left from bench
3 x 12
B3
Lying Leg Curl
3 x 12
B4
Side Plank
3 x 1:00
C1
Run
4 x 1:00
C2
Assault Bike
4 x 1:00
C3
Rowing
4 x 1:00
C4
DB Farmer's Carry
4 x 1:00
A1
One-Arm DB Bench Press
3 x 15
A2
Single Leg Bicep Curl to Shoulder Press
3 x 12
A3
Single leg row
3 x 15
A4
SMR T-Spine
2 x 1:00
A5
Superman
2 x 5
B1
1-Arm DB Row
3 x 12
B2
DB Lateral Raise
3 x 15
B3
Bicep Curls - Incline Bench
3 x 12
B4
DB Tricep Extension
3 x 12
C1
Pallof Press - Core Stability
3 x 10
C2
Knee to elbow
25, 20, 15
C3
Bear crawl sandbag drag
3 x 20
Circuit
D
25 min Steady state recovery conditioning of choice ~60-65%HRmax Effort or RPE 6-7
Ariel Hernandez
Strength and Conditioning coach and USAF Vet with well rounded scientific and practical knowledge of multiple training systems. I understand that Evidence-Based Training does not mean Research-Based.
