TRAINING PROGRAM
Customized for Rick
grow get give fit
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Phase FIVE: FINAL PUSH Jan 2nd thru Jan 18th (MoW)
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This is it, your final push to the MoW Crucible. You are fit and strong and trained by now, what our goal is in this final push is to push you to your highest performance thus far, then give you a taper week to recover and regenerate so you will be ready to go for your five day journey.
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The schedule is done on a day-by-day basis:
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OVERLOAD
Monday Jan 2:
1a. Do your 2 mile run
1b. Add 1/2 mile more run with sprint 20 secs, jog 20secs, sprint 20 secs, jog 20secs, walk 30 secs, jog 20 secs, spring 20 secs, jog 10 secs, sprint 20 secs, walk 10 secs sprint 10 secs and jog home.
2. Do your Kettle Bell Workout
3. Cold Plunge
4. Heavy bag workout (below)
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Tuesday Jan 3:
1. Do the HIIT class at gym
2. Do Strength Workout (3 sets, work for 30 secs, rest for 10 secs, repeat no breaks)
a. Incline bench dumbbell press
b. Upright Rows - kettle bells (1 in each hand)
c. Hold dumbbells overhead in press position and do deep wide stance squats
d. Cross bench dips
e. Bicycle crunches 30 secs, flutter kicks 30 secs, star crunches 30 secs (repeat 3 times, only ten secs of rest in between trio)
3. Heavy bag workout (below)
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Wednesday Jan 4:
1. Do conditioning class at gym
2. Do one minute of box jumps - as many as you can
3. Do one minute of walking farmer carry - grip 35 lb barbell plates with each hand
4. Heavy bag workout (below)
Cold Plunge
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Thursday Jan 5:
1. Do the lower body HIIT class ur 2 mile run
2. Do chin ups - as many as possible (3 set) and finish with one minute full extension overhand grip hang
3. Heavy bag workout (below)
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Friday Jan 6:
1. Do the HIIT workout at gym
2. Heavy bag workout (below)
3. Cold Plunge
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Saturday Jan 7:
OFF
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Sunday Jan 8:
1. RUN 3 miles
2. Ruck 50 yard hills (up and down repeats for one hour - no breaks)
3. Heavy bag workout (below)
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TAPER
Monday Jan 9:
1. Do HIIT training at gym only
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Tuesday Jan 10:
1. Yoga and Stretching only
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Wednesday Jan 11
1. Do HIIT conditioning class at gym
2. Finish with 50 push ups and 50 box jumps
3. Heavy bag workout (below)
Cold Plunge
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Thursday Jan 12:
1. Long slow run/walk - 40 min to one hour
2. Stretch
3. Yoga
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Friday Jan 13:
OFF
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Saturday Jan 14:
1. Heavy bag workout (below) - ONLY
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Sunday Jan 15:
OFF
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Monday Jan 16:
1. Maybe do HIIT training at gym only - travel day?
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12 minute HEAVY BAG WORKOUT:
1 minute X’s 1 round: Mix up jabs, crosses, hooks, uppercuts, body punches, etc.
2 minute X’s 1 round: Mix up jabs, crosses, hooks, uppercuts, body punches, etc.
3 minutes X’s 3 rounds: Jab only for 20 secs, Jab+cross for 20 secs, Jab+cross+head hook for 20secs,
jab+cross+head hook+head hook for 20 secs, jab+cross+head hook+head hook+ body straight punch 20secs, jab+cross+head hook+head hook+body str punch+body hook 20 secs, Punch mix for balance of time (60 secs)
Rest 1 minute
End with: 100 speed jabs/punches (R & L hands)
(No rest) 50 head hooks
50 body hooks
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Phase FIVE RULES:
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Week one: - overload
Focus is on elevating to exhaustion, compromising sleep and demanding more tolerance of discomfort
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Week two - taper
Focus is on interspersing activity and rest, using a combination of complete rest, low intensity cardio and short burst activity. Rest, Repair, Rejuvenate, Re-Energize.
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grow get give fit - f-u-e-l & re-fill
UP YOUR CALORIC INTAKE! Roughly 3,500+ calories per day - this is an average. We do not want to focus on weight loss, just continued shift to lean muscle mass.
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Approach your whole week as a caloric intake - so up to 23,500+ calories per week.
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begin to add back some salt intake, continue proteins AND fibre rich carbs while increasing complex carbs - pasta, potatoes, rice.
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HYDRATE - always. Keep the water flowing, my friend.
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grow get give fit - training insights
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Our goal in phase FIVE is to elevate your intensity to maximum effort/stamina then begin a brief taper to prepare, rest and rejuvenate you for your MoW Crucible experience.
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