Patriot Performance
Strength & Conditioning, Mobility, Tactical / Military, Powerlifting, Power Sports , Football , Basketball, EnduranceOur 16-week S&C program with Mobility focused Corrective Exercises will help athletes become very well rounded. 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!
Equipment needed: Traditional Strength and Conditioning Equipment:
- Barbells | Dumbbells | Kettlebells
- Light and Heavy bands
- Traditional weight lifting machines
- Plyo boxes
- Conditioning Equipment: Sleds | Rower | Assult Bike | Treadmills
Perform, Achieve, Evolve
Check us out:
https://officialpatriotperformance.com
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Split Squat
3 x 12
A2
Spine CAR's
3 x 1:00
B1
Single Leg RDL
3 x 12
B2
Tall Kneeling KB Hold
2 x 1:00
B3
Hip CAR's
2 x 1:00
C1
Single Arm Farmer Walk
4 x 0:45
C2
1 Arm KB Lunges
3 x 12
D1
Box Jump
3 x 5
D2
Stability ball Single Leg hamstring curl
3 x 10
Circuit
E
ESD (ENERGY SYSTEM DEVELOPMENT): HOW LONG?: 10-15 SECONDS HOW MANY?: 6 SPRINTS - @RPE 8-9 almost max effort REST PERIOD?: 2MIN REST or light walk
A1
Single Arm DB Incline Bench Press
3 x 12
A2
Shoulder CAR's
2 x 1:30
B1
One Arm Row - Ipsilateral
3 x 12
B2
Scapula CAR's
2 x 1:00
C1
Single arm KB Overhead Carry
4 x 0:45
C2
Pallof Press - Core Stability
3 x 0:30
Circuit
D
ESD: 5 x 500m Row | or 5 x 400m run @RPE 7 REST: 1min
A1
DB Bicep Curls
3 x 15
A2
Tricep Pushdown
3 x 15
B1
Hammer Curl
3 x 15
B2
Tricep Kickback
3 x 15
C1
Standing Arnold Press
3 x 12
C2
DB Lateral Raise
3 x 15
A1
Goblet Squat
3 x 12
A2
Cat Cow
2 x 1:00
B1
KB Swing - Strong 1st
3 x 15
B2
SMR T-Spine
2 x 1:00
C1
Side plank reach into rotation
3 x 10
C2
Banded ankle dorsiflexion
2 x 2:00
Circuit
D
ESD: 60sec Slow Sled Push x 5 times 60sec Rest
A1
One-Arm DB Bench Press
3 x 12
A2
Depth Plyo Push-Up
3 x 3
A3
Band Pull-Apart
3 x 10
B1
Step-Ups
3 x 12
B2
Foam Roll
2 x 1:00
C1
Single Leg RDL
3 x 5
C2
Foam Roll
2 x 0:45
D1
Pallof Press - Core Stability
3 x 10
D2
Single Arm Farmer Walk
4 x 0:45
E
Box Jump
3 x 5
Circuit
F
ESD: Recovery 20min light jog on road, track, or 2 incline treadmill OR 20min light row OR 20min light Assault bike OR 20min light any other modality of aerobic exercise. Versa climber, Jacob's ladder, swimming.
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.
