Strength and Conditioning

Articles worth checking out:

If you’ve followed the central governor model (CGM) in exercise science there was a great exchange in BMJ open between Dr. Robert A. Robergs and Dr. Timothy D. Noakes (who proposed the CGM).


UPDATE: I now post my workouts on this instagram page.

Below are workouts from a recent boot camp we put on at Tactica Krav Maga Institute – Oakland. If you have any questions on attending the next boot camp or training, contact Alexandra Lowe.


SPEC BOOTCAMP WORKOUT LOG: General Conditioning Program


Week 1/Day 1

2017-10-09

Workout 1:

Reps

10! (factorial)

Inchworm -> push-up

Inchworm dead snatch
2. Switch arm swing
3. KB front squat

Workout 3:

Conditioning

6 x 30:30 -> burpees
6 x 40:20 -> ball slams
6 x 30:30 -> double-unders


Week 2/Day 1

2017-10-16

Workout 1:

Reps

25 Kettlebell Swings
40 Push-Ups
50 Sit-Ups
40 Push-Ups
25 Kettlebell Swings

Workout 2:

Cycle

Conditioning: In front of a running clock

0:00-5:00 min
36912
Single arm KB Thruster
Pull-ups/TRX rows

5:00-10:00 min
2468
Single Arm DB Snatch
Burpee box jump over

10:00-15:00
2468
DB OH walking Lunge
Deck squats

You have the entire 5 minutes to complete each couplet so you’ll have built in rest time.

Workout 3:

Conditioning

20:10 work rest ratio

  • R1 – 16 kg KB 2-Handed Swings
  • R2 – 16 kg KB Snatches (switching hands after approx. 5-7 reps)
  • R3 – 24 kg KB 2-Handed Swings
  • R4 – 24 kg KB Snatches
  • R5 – 16 kg KB 2-Handed Swings
  • R6 – 16 kg KB Snatches
  • R7 – 24 kg KB 2-Handed Swings
  • R8 – 24 kg KB Snatches

30:15 work rest ratio

  • R1 – 24 kg KB 2-Handed Swings
  • R2 – Ball slams
  • R3 – 24 kg KB 2-Handed Swings
  • R4 – 16 kg KB goblet squats
  • R5 – 24 kg KB 2-Handed Swings
  • R6 – Ball slams
  • R7 – 24 kg KB 2-Handed Swings
  • R8 – 16 kg KB goblet squats

Week 2/Day 2

2017-10-18

Workout 1:

Reps

5 rounds:

  • 10510 meters running
  • 20 bodyweight squats
  • 10 light KB swings per arm

Workout 2:

Cycle

Every minute on the minute for 15 minutes:

  • 4 goblet reverse lunges (DB or KB)
  • 4 suitcase deadlifts per arm (KB or FB)
  • 4 KB/DB bent over rows (each arm)

Workout 3:

Conditioning

40:20 work:rest ratio for three cycles

Minutes 1:00-5:00

  • BB/DB Thrusters
  • Push-ups

Minutes 5:00-10:00

  • KB thrusters
  • Four-point-planks

Minutes 10:00-15:00

  • Med ball thruster with toss
  • Hollow rocks

Week 2/Day 3

2017-10-20

Workout 1:

Reps

5 rounds

  • 21 squats
  • 21 push-ups
  • 21 pull-ups/trx rows

Do pull-ups until you can’t complete a full rep, then move to trx rows

Workout 2:

Cycle

Every 90 sec for 5 cycles

  • Single arm overhead/rack position KB carry 20 meters (moderate 35/18, heavy 44/26)
  • 10 double unders

rest 1 min

Every 90 sec for 5 cycles

  • Double arm overhead carry 10 meters/Double KB front rack walking lunge 10 meters (moderate 35/18, heavy 44/26)
  • 10 double unders

Workout 3:

Conditioning

Clean and press the weight overhead. From this position:

Work:Rest

60 sec:30 sec x 3

  1. 2 Double KB press
  2. 2 Double KB clean
  3. 2 Double front squat
  4. 2 Double KB deadlift

90 sec:30 sec x 3

  1. 2 Double KB press
  2. 2 Double KB clean
  3. 2 Double front squat
  4. 2 Double KB deadlift

Week 3/Day 1

2017-10-23

Warm-up

  • Hang on bar 10-15 seconds. Do a pull up. If you can’t do a pull-up, do negatives.
  • Get in a high plank. Do a push-up. If you can’t do a push-up, hold a plank for 15 seconds.
  • Do a slow squat and sit at the bottom for 10–15 seconds.
  • Do 1 burpee.

Repeat the process above, adding 1 rep each time until you reach 5 reps.

SOURCE: Discipline Equals Freedom Field Manual by Jocko Willink

Check out his podcast and follow him on twitter @jockowillink

Workout 1:

Reps

  • Squats 10-9-8-7-6-5-4-3-2-1

  • Shuttle run 10m-5m-5m-10m

  • Push-ups 1-2-3-4-5-6-7-8-9-10

perform shuttle run @ 75% speed.

Workout 2:

Cycle

3 rounds, resting 1 min between each round

  • 5 single arm KB snatch (heavy)
  • 5 single arm KB strict press (heavy)
  • 10 double KB push-press (moderate)
  • 10 double arm KB clean (moderate)
  • 10 double KB front squat (moderate)
  • 5 KB goblet squat (heavy)
  • 5 KB swings (heavy)

Workout 3:

Conditioning

01:00 minute each exercise for max repetitions:

  • Burpees
  • DB lunges (light)
  • Box jumps
  • Thrusters (light)
  • Plank

Repeat twice, try to beat the first number on second round


Week 3/Day 2

2017-10-23

Warm-up

  • Hang on bar 10-15 seconds. Do a pull up. If you can’t do a pull-up, do negatives.
  • Get in a high plank. Do a push-up. If you can’t do a push-up, hold a plank for 15 seconds.
  • Do a slow squat and sit at the bottom for 10–15 seconds.
  • Do 1 burpee.

Repeat the process above, adding 1 rep each time until you reach 5 reps.

Workout 1:

Reps

30-20-10 reps of:
– KB swing
– Push-ups
– KB goblet squat

Workout 2:

Cycle

Every 45 seconds for 20 cycles:

  • DB sprawl-2-snatch -> push-press -> front squat (Right)
  • DB sprawl-2-snatch -> push-press -> front squat (Left)

Workout 3:

Conditioning

For max reps:

  • 2 minutes KB goblet squats
  • rest 3 min
  • 2 minutes ball slams
  • rest 3 min
  • 2 minutes burpees

Week 3/Day 3

2017-10-27

Warm-up

  • Hang on bar 10-15 seconds. Do a pull up. If you can’t do a pull-up, do negatives.
  • Get in a high plank. Do a push-up. If you can’t do a push-up, hold a plank for 15 seconds.
  • Do a slow squat and sit at the bottom for 10–15 seconds.
  • Do 1 burpee.

Repeat the process above, adding 1 rep each time until you reach 5 reps.

Workout 1:

Reps

Burpee
(10987654321)
Box jumps (over box)
(12345678910)
Ball slams
(10987654321)

Workout 2:

Cycle

Every 90 seconds for 10 cycles:

  • 5 DB man-makers (moderate weight)
  • Sprint 20 meters

man-maker (with 2 dumbbells): push-up in DBs >> row w/ left arm >> row w/ right arm >> jump feet forward to clean >> squat with both dumbbells >> press DBs overhead (thruster)

Workout 3:

Conditioning

For max reps each round:

ROUND 1:
0:30 seconds max reps KB goblet squat (heavy)
Rest 0:30 seconds
0:30 seconds max reps DB thruster (light)
Rest 0:30 seconds
0:30 seconds max reps KB swing (heavy)

ROUND 2:
0:45 seconds max reps KB goblet squat (heavy)
Rest 0:15 seconds
0:45 seconds max reps DB thruster (light)
Rest 0:15 seconds
0:45 seconds max reps KB swing (heavy)

ROUND 3:
0:30 seconds max reps KB goblet squat (heavy)
Rest 0:30 seconds
0:30 seconds max reps DB thruster (light)
Rest 0:30 seconds
0:30 seconds max reps KB swing (heavy)


Week 4/Day 1

2017-10-30

Workout 1:

Reps

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  • Push ups
  • Box jumps (over)
  • Squats

Workout 2:

Cycle

Every 90 seconds for 10 cycles:

  • 4 Thrusters
  • 20 Double unders

Workout 3:

Conditioning

00:30:00:30 Work:Rest ratio

  • Burpees x 3 rounds
  • DB suitcase lunge x 3 rounds
  • Goblet squats x 3 rounds

Week 4/Day 2

2017-11-01

Workout 1:

Reps

  • Lunges
    (2019181716151413121110)
  • DB Push press
    (12345678910)

Workout 2:

Cycle

Every 2:00 min for 8 cycles

10 meter bear crawl (weighted)
5 suitcase deadlift (each side)
10 meter cross body KB carry

Workout 3:

Conditioning

01:30:00:45 Work:Rest ratio (2:15) – Burpees

01:00:00:30 Work:Rest ratio (2:00) – DB thruster

00:30:00:15 Work:Rest ratio (00:45) – Ball slams

Do entire set x 3 (15:00 min total)


Week 4/Day 3

2017-11-01

Workout 1:

Reps

In teams of 2: 200 – Bodyweight squats
150 – Sit-ups
100 – Push-ups
100 – Pull-ups (TRX rows)

Workout 2:

Cycle
Every 00:45 seconds for 15 cycles (11:15)

KB swing > KB clean > KB snatch > KB thruster x 2

do complex on each side

Workout 3:

Conditioning

6 x 30:30 (30 sec work, 30 sec rest)

  • Burpees
  • DB suitcase lunge
  • Goblet squat

Week 5/Day 1

2017-11-06

Workout 1:

Reps
5 Rounds: – 20 Bodyweight walking lunges
20 Meter bear crawl
20 Ball slams

Workout 2:

Cycle
EMOM for 15:00 min
5 Burpees
1 Pull-up
do TRX rows if you can’t do pull-ups

Workout 3:

Conditioning
Work:Rest ratio

ROUND 1:
– Sprints x 2
00:30: 00:30
– Planks x 2
00:30: 00:30
– Deck squats x 2
00:30: 00:30

ROUND 2:
– Double unders
01:00: 00:30
– Dead bugs
01:00: 00:30
– Wall balls
01:00: 00:30

ROUND 3:
– Sprints
00:30: 00:30
– Planks
00:30: 00:30
– Deck squats
00:30: 00:30


Week 5/Day 2

2017-11-08

Workout 1:

Reps

40302010
– KB Swing
– DB Thruster
– Goblet squat

Workout 2:

Cycle

Every 03:00 min for 5 cycles

10 Push-ups 6 DB Single arm, overhead walking lunge (right)
6 DB Single arm, overhead walking lunge (left)
10 Box-jump (up & over)

Workout 3:

Conditioning

6 x 30:30 (30 sec work, 30 sec rest)

  • Plank with shoulder and knee taps
  • Reverse crunch
  • Plank with toe touch

Week 5/Day 3

2017-11-10

Workout 1:

Reps

25 Squats
20 Walking lunges
15 Push-ups
10 Sit-ups
5 Burpees
10 Sit-ups
15 Push-ups
20 Walking lunges
25 Squats

Workout 2:

Cycle

Every 02:00 minutes for 7 rounds:

20 meter suitcase carry (FB)
4 SA thrusters (DB/KB, each side)
20 meter SA OH carry (DB/KB)

Workout 3:

Conditioning

40:20 work:rest Minutes 1:00-5:00 – KB/DB Thrusters – Push-ups

Minutes 5:00-10:00 – KB/DB goblet squats
– Deck squats

Minutes 10:00-15:00 – Med ball OH walking lunge
– Dead bugs


This week is a repeat of the first week. You should be able to complete these workouts faster/with more weight/get more reps

Week 6/Day 1

2017-10-09

Workout 1:

Reps

10! Inchworm -> push-up

Inchworm dead snatch
2. Switch arm swing
3. KB front squat

Workout 3:

Conditioning

6 x 30:30 -> burpees
6 x 40:20 -> ball slams
6 x 30:30 -> double-unders