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180 2.0 Power Phase

Power Phase!

First we built your foundation with a strong core and improved overall strength core to extremity. Now we add POWER!! This is your explosive movements. We enable your body to act instantly, implementing max force into any movement. Safely, efficiently. Slow is smooth and smooth is fast!

Key to adding power is perfecting the movement and implementing proper technique. Improper form will not get the desired results. Our explosive power movements are meant to simulate real life movements. They are functional and applicable to scenarios you may encounter in any situation. If you are asked: “Are you an asset to your team?”You will confidently be able to reply and implement.

Week 9: (Power Week 1)

Day 1:
Warm Up: 400m Jog 25 Air Squats, 25 Box Jumps 20”, 25 Push Ups, 50 Alt Lunges Stretch with Range of Motion Drills (ROM Drills)
Complete:
5 Rounds:

10 4 Count Jumping Jacks
20 Sandbag Ground to Shoulder Alternating Sides 10 Sandbag Get Ups
20 Sandbag Underarm Sandbag Tosses

Cool Down: 1 Mile 60% Run Complete Stretch

Day 2


Warm Up: 1 Mile Jog Stretch with ROM Drills

Complete:

3 Rounds:
20 Sandbag Deadlifts
20 Sandbag Front Squats
20 Sandbag Ground to Overhead 20 Sandbag Bench Press

Cool Down: 400m Run Complete Stretch

Day 3

Warm Up: 200m Jog, 3 Rounds: 20 Alternating Step Ups, 10 Sandbag Cleans, 10 Pull Ups

Complete:

100 Alternating Lunges (Advanced Athletes Used 20# Object in Front Rack) 50 Alternating Step Ups (Advanced Athletes Used 20# Object in Front Rack) 100m Bear Crawl

Cool Down: 800m Jog Complete Stretch

Day 4

Active Recovery Pick One: LSD Run 3 Miles, Swim 2000m, Bike 1 Hour Min, Swim 30 Min any stroke.

Day 5

Warm Up: 20 4 Count Jumping Jacks, 30 Star Jumps, 25 4 Count Flutter Kicks, 25 Push Ups

Complete: 5 Mile Ruck with 10% of Body Weight for Beginners or AHAP for Advanced. Cool Down, Complete Stretch
Day 6
Warm Up: 1.5 Mile Run Complete Stretch

4 X 400m Sprints GO HARD! 2 Min Rest Between Cool Down Stretch

Day 7
Rest Day! Recover

Week 10: (Power Week 2)

Day 1
Warm Up: 400m Jog 50 Push Ups (broken up as needed) 5 Rounds:

10 Pull Ups
15 Air Squats
20 Step Ups 20” or Box Jumps 20”
10 Tire Flips or Heavy Sandbag Clean And Throw

Cool Down Complete Stretch

Day 2

Warm Up: 50m Run, 50m Backward Run, 50m Side Shuffles (25m Each Side) 30 Pull Ups Complete:

2 Rounds
100 Sledge Strikes with Sledgehammer Or Slam Ball Or Sandbag Slam

50 Jumping Squats
25 Hollow Rocks

Cool Down: 2 Mile Slow Run Complete Stretch

Day 3

Warm Up: 400m Jog Complete Stretch

Complete:
10 x 100m Sprints 5 x 200m Sprints 2 x 400m Sprints 1 x 800m Sprint

Cool Down 800m Jog Stretch

Day 4

Active Recovery Pick One: LSD Run 3 Miles, Swim 2000m, Bike 1 Hour Min, Swim 30 Min any stroke.

Day 5

Warm Up: 10 Sandbag Deadlifts, 20 Step Ups with Sandbag on Shoulder, 30 Front Rack Sandbag Squats

Complete: 5 Mile Ruck with Sanbag on Shoulders (10% of Body Weight for Beginners, AHAP for Advanced)

Day 6:

Warm Up: 4 Rounds: 25m Bear Crawl, 25m Low Crawl, 25m Crab Walk Complete: (beginners complete 50%)

200m Bear Crawl 50m Crab Walk 100 Burpees

Cool Down Foam Roll Complete Stretch

Day 7
Rest Day! Recover

Week 11 (Power Week 3)

Day 1

Warm Up: 50 Air Squats, 50 Push Ups, 25 Pull Ups, 50 Sit Ups Complete Stretch

Complete:
3 Mile Run. Every 5 Min 10 Burpees.

Cool Down: Foam Roll Complete Stretch

Day 2

Warm Up: 4 Rounds: 25 Sit Ups, 25 Arm Haulers, 25 Jumping Jacks, 25 Squats Complete Stretch

Complete:

4 Rounds
1 Min Bar Hang (Hang from the Pull Up Bar) 4 Min Plank Hold
8 Min Wall Sit
25 Burpees

Cool Down: 400m Jog Complete Stretch

Day 3

Warm Up: 1 Mile Jog Complete Stretch

Complete:
2 Hour Ruck with 10% of your Body Weight or AHAP for Advanced Athletes

Cool Down Foam Roll Complete Stretch

Day 4

Active Recovery Pick One: LSD Run 3 Miles, Swim 2000m, Bike 1 Hour Min, Swim 30 Min any stroke.

Day 5

Warm Up: 2 Rounds: 200m Run, 10 Hand Release Push Ups, 10 Burpee Pull Ups Complete Stretch

Complete:
50 Sandbag Get Ups. Every 2 Min Stop and do 10 Push Ups. 

Cool Down: 200m Jog Complete Stretch

Day 6
Warm Up: 25 Sandbag Ground to Overhead 20#, 20 Air Squats, 20 Alt Lunges

Complete with 20# Sandbag or Object 100 Alt Lunges
100 Step Ups
100 Sandbag Cleans

100 Push Ups

Cool Down: 400m Jog Complete Stretch

Day 7
Rest Day! Recover

Week 12 (Power Week 4)

Day 1

Warm Up: 3 Rounds 25m Bear Crawl, 200m Jog, 10 Pull Ups, 20 Sit Ups Complete Stretch

Complete:
5 Mile Ruck with 20# Weight. Every 10 Min 20 Air Squats and 20 Push Ups with Ruck On

Cool Down: Foam Roll Complete Stretch

Day 2

Warm Up: 800m Jog ROM Drills Complete Stretch

Complete:

4 Rounds:
10 Pull Ups with 20# Ruck
4 Min Plank Hold with 20#Ruck
25 Sandbag Ground to Overhead With your Ruck 20#

Cool Down: 400m Jog Complete Stretch

Day 3:

Warm Up: 1 Min Bar Hang, 3 Min Plank Hold, 25m Crab Walk, 25m Bear Crawl Complete Stretch
Complete:
10 Min As Many Pull Ups as Possible

10 Min As Many Push Ups as Possible
10 Min As Many Sandbag Step Ups as Possible 20”
10 Min Plank Count Every Knee Touch When done Complete 10 Burpees for Every Touch.

Cool Down: Foam Roll Complete Stretch

Day 4

Active Recovery Pick One: LSD Run 3 Miles, Swim 2000m, Bike 1 Hour Min, Swim 30 Min any stroke.

Day 5:

Warm Up: 200m Jog Complete Stretch

4 x 200m Sprints Rest 5 Min

4 x 200m Sprints

Cool Down: Foam Roll Complete Stretch

Day 6:

Warm Up: ROM Drills, 200m Jog, Max Effort Handstand Hold Against Wall Complete Stretch

Complete:

With 40# Sandbag
50 Power Cleans
50 Backrack Alternating Lunges 50 Sandbag Getups

Cool Down: 400m Jog Complete Stretch

Day 7
Rest Day! Recover

Week 13 (Power Week 5)

Day 1

Warm Up: Run 1.5 Mile Progressively increase pace. Complete Stretch

Complete:

5 Rounds:
50 Sledge Strikes
30 Overhead Sandbag Hold Alt Lunges 20 Push Ups with Sandbag on Back

50m Shuttle Sprint (25m out touch line. Back) Cool Down: 800m Run
Complete Stretch

Day 2


Warm Up: 200m Run, 20 Air Squats, 20 Push Up, 10 Pull Ups, 20 Sit Ups Complete:

5 rounds:
20 Jumping Squats With 20# On Back Rack
50 4 Count Mtn Climbers
50 4 Count Flutter Kicks
10 Sandbag Overhead Toss (From the ground throw the sandbag over your head behind you sprint to it and repeat)

Cool Down: 5 Min Plank Hold Foam Roll Complete Stretch

Day 3

Warm Up. 4 Rounds. 50m Jog. 1 Handstand Hold, 3 Min Plank, 6 Min Wall Sit, 10 Burpees.

Complete
Heavy Sandbag Drills Beginner Athletes 30% of Body Weight Advanced 50% 4 Rounds:

400m Backrack Sandbag Carry
20 Ground to Shoulder Alternating (watch your form!) 10 Squats Front Rack
20 Burpees

Cool Down: 800m Jog Complete Stretch

Day 4

Active Recovery Pick One: LSD Run 3 Miles, Swim 2000m, Bike 1 Hour Min, Swim 30 Min any stroke.

Day 5
Warm Up: 50 Push Ups, 20 Pull Ups, 50 Sit Ups, 400m Jog

Complete:
1 Hour Ruck 10% Body Weight for Beginner. AHAP for Advanced
Every 10 Min 15 Air Squats
Once Done: Max Effort Plank Hold (Time Yourself and See Chart for Bonus)

Time:
0 - 2 Min = 50 Burpees 2 - 4 Min = 40 Burpees 4 - 6 Min = 30 Burpees 6 - 8 Min = 20 Burpees 8 + = 200m Jog

Cool Down: 400m Jog Complete Stretch Foam Roll

Day 6

Warm Up: 400m Jog ROM Drills 20 Push Ups, 20 Sit Ups, 50% of Your Max Pull Ups (if 10 is your max do 5)

Rest 5 Min
Complete The Following: 2 Min Activity 2 Min Rest PST Self Assessment

  1. Push Ups - Max Reps without Knees Touching the Ground or Stopping

  2. Sit Ups - Rest at the Top and Keep Fingers on Shoulder Blades

  3. Air Squats

  4. Pull Ups - No Time Limit. Full Range of Motion

     

Rest 5 Min
1.5 Mile Sprint!
Journal Results
Cool Down Foam Roll Complete Stretch Day 7
Rest Day! Recover

Week 14 (Deload Week)

A deload is a period of time in which you take things easier in the gym by lifting lighter weights or reducing your training volume. Deloads typically last a week and encourage recovery before another period of harder training with heavier loading. Even if your body doesn't absolutely need to deload, it's a good idea.

Day 1: 3 Mile Long Slow Distance Run (LSD Run)
Day 2: 3 - 5 Mile Ruck with 10% of Body Weight
Day 3: Foam Roll, Massage, Yoga or Hot Tub
Day 4: 3 Rounds: 25 Push Ups, 25 Sit Ups, 25 Air Squats, 10 Pull Ups Day 5: 1.5 Mile Run 70% Race Pace

Day 6: 3 - 5 Mile Ruck with 10% of your Body Weight Day 7: Complete Rest.
Week 15 (Strength Cycle 2) 4 Weeks