SGPT 180 Day 2.0 Strength Cycle
180 Day Training Program 2.0
Strength, Power, Endurance, Mental Fortitude.
Warm Up Routine:
Run 200m 50% Pace or Row 200m 50% Pace or Bike 200m 50% Pace
Stretch Top to Bottom
10 Push Ups
10 Sit Ups
Hang from a Pull Up Bar 20 Seconds
10 4 Count Jumping Jacks
Range of Motion Drills. Link to Video
Cool Down Routine:
Stretch Top to Bottom
Fuel and Hydrate Post Workout Recovery
180 Day Training System Broken Down
Strength (6 Weeks) We target your body core to extremity. Mixing in some minor endurance training with LSD (Long Slow Distance Rucks, Runs or Rows) And quick PT Sessions.
Power (6 Weeks) We add in explosive functional movements to a HIIT (High Intensity Interval Training) Workout System. Targeting specific areas each day to create a completely balanced training routine.
Strength Cycle 2 (4 Weeks) We circle back to a 30 day strength cycle to build on our new explosive foundation we have built. Setting ourselves up for success in the later stages of the program.
Endurance (7 Weeks) Go the distance… Easy as that. We reduce your tempo down to 50 -70% of “Race Pace” and work on chipping away at mentally and physically challenging workouts.
Mental Fortitude (4 Weeks): With strength, power and endurance come confidence. From confidence comes the ability to conquer any physical or mental challenge that the world presents. Easy Day.
You have 2 Options: Weights or Sandbag. Pick your poison. Do not try to do both…
Week 1
Day 1
Warm Up Stretch Top To Bottom
Barbell
Warm Up Ground to Overhead
Work up to 3 Rep Max. Record Weight in Journal
Heavy Sandbag: Pick Your Own Weight.
3 Sets of Ground to Overhead with Sandbag to Failure. Average Results and Journal
Cool Down Stretch Top To Bottom
Day 2
Warm Up Stretch Top To Bottom
Barbell:
Warm Up Back Squat
Work up to 3 rep Max. Record Weight in Journal
Heavy Sandbag:
3 Sets of Sandbag Back Squats to Failure. Average Results and Journal
Cool Down Stretch Top To Bottom
Day 3
Warm Up Stretch Top To Bottom
Dumbbell
Warm Up Dumbbell Bench Press
Work up to 3 Rep Max Dumbbell Bench Press. Record Reps
Or Scale with 3 Sets to Failure of Max Weight Available. Journal Reps
Heavy Sandbag.
3 Sets of Sandbag Bench Press to Failure. Average Results and Journal
Cool Down Stretch Top To Bottom
Day 4
Warm Up Run 400m 60% Pace
Ruck 5 Miles with 20#
Cool Down Stretch Top To Bottom
Day 5
Warm Up Stretch Top To Bottom
Warm Up Ring Rows
3 Sets of Max Rep Ring Rows with 1 min Rest. Average the results Journal.
Cool Down Stretch Top To Bottom
Day 6
Warm Up Stretch Top To Bottom
Warm Up 3x5 Pull Ups
3 Sets of Max Rep Pull Ups with 1 min Rest. Average the results Journal.
Cool Down Stretch Top To Bottom
Day 7
Active Recovery. Get outside and be active.
Week 2
Day 1
Warm Up Stretch Top To Bottom
Barbell
Find your 60% of your 1 RM Ground to Overhead.
Example: 3 RM = 185# so 60% would be 118#
Click Here for 1 RM Calculator.
Warm Up to 60% of your 1 RM and Complete
5 Sets of 5 Reps at 60% Of your 1 RM Ground to Overhead.
Sandbag:
5 Sets of 60% of your Max Rep Average. ( Max Rep Average was 20 Reps, Do 5 Sets of 12 Reps)
Cool Down 5 Min
Complete: 25 of the following: 4 Count Flutter Kicks, 4 Count Jumping Jacks, 4 Count Mtn Climbers.
Cool Down Stretch Top To Bottom
Day 2
Warm Up Stretch Top To Bottom
Barbell
Find your 60% of your 1 RM Back Squat
Warm Up to 60% of your 1 RM and Complete
5 Sets of 5 Reps at 60% Of your 1 RM Back Squat
Sandbag:
5 Sets of 60% of your Max Rep Average.
Cool Down 5 Min:
Run Complete:
1 Mile Run at 60% Pace
Cool Down Stretch Top to Bottom
Day 3
Warm Up Stretch Top To Bottom
Dumbbell
Find your 60% of your 1 RM Dumbbell Bench
Warm Up to 60% of your 1 RM and Complete:
5 Sets of 5 Reps at 60% Of your 1 RM Dumbbell Bench
Sandbag:
5 Sets of 60% of your Max Rep Average Sandbag Benchpress
Cool Down 5 Min:
PT Complete:
3 Rounds of: 10 Air Squats, 10 Box Jumps 20”, 20 Push Ups, 20 Sit Ups
Cool Down Top to Bottom Stretch
Day 4:
Ruck Day!
Warm Up And Then
20 Push Ups, 20 Sit Ups, 10 Pull Ups, 20 Air Squats, 50 4 Count Jumping Jacks
Stretch Top To Bottom
Ruck (Rucking is walking under load, weight vest, backpack or rucksack with weight)
1 Hour Ruck with 10% of Body Weight for Beginners or As Heavy as Possible for Advanced.
Cool Down Top to Bottom Stretch
Day 5:
Warm Up
Ring Rows
5 Sets of 60% of your Max Rep Average
Cool Down 5 Min
50 4 Count Mountain Climbers, 50 Arm Haulers, 50 Jumping Squats
Cool Down
Complete Stretch Top to Bottom
Day 6:
Warm Up
Pull Ups
5 Sets of 60% of your Max Rep Average
Cool Down 5 Min
Running:
3 Mile Sprint Run As Fast as Possible AFAP
Cool Down
Complete Stretch Top to Bottom
Day 7:
Active Recovery. Get outside and be active.
Week 3:
Day 1
Warm Up Stretch Top To Bottom
Barbell
Find your 66% of your 1 RM Ground to Overhead.
Warm Up to 66% of your 1 RM and Complete
5 Sets of 5 Reps at 60% Of your 1 RM Ground to Overhead.
Sandbag:
5 Sets of 66% of your Max Rep Average.
Cool Down 5 Min
Complete: 25 of the following: 4 Count Flutter Kicks, 4 Count Jumping Jacks, 4 Count Mtn Climbers.
Cool Down Stretch Top To Bottom
Day 2
Warm Up Stretch Top To Bottom
Barbell
Find your 66% of your 1 RM Back Squat
Warm Up to 66% of your 1 RM and Complete
5 Sets of 5 Reps at 66% Of your 1 RM Back Squat
Sandbag:
5 Sets of 66% of your Max Rep Average.
Cool Down 5 Min:
Run Complete:
1 Mile Run at 66% Pace
Cool Down Stretch Top to Bottom
Day 3
Warm Up Stretch Top To Bottom
Dumbbell
Find your 66% of your 1 RM Dumbbell Bench
Warm Up to 66% of your 1 RM and Complete:
5 Sets of 5 Reps at 66% Of your 1 RM Dumbbell Bench
Sandbag:
5 Sets of 66% of your Max Rep Average Sandbag Benchpress
Cool Down 5 Min:
PT Complete:
3 Rounds of: 10 Air Squats, 10 Box Jumps 20”, 20 Push Ups, 20 Sit Ups
Cool Down Top to Bottom Stretch
Day 4:
Ruck Day!
Warm Up And Then
20 Push Ups, 20 Sit Ups, 10 Pull Ups, 20 Air Squats, 50 4 Count Jumping Jacks
Stretch Top To Bottom
Ruck (Rucking is walking under load, weight vest, backpack or rucksack with weight)
1 Hour Ruck with 10% of Body Weight for Beginners or As Heavy as Possible for Advanced.
Cool Down Top to Bottom Stretch
Day 5:
Warm Up
Ring Rows
5 Sets of 66% of your Max Rep Average
Cool Down 5 Min
50 4 Count Mountain Climbers, 50 Arm Haulers, 50 Jumping Squats
Cool Down
Complete Stretch Top to Bottom
Day 6:
Warm Up
Pull Ups
5 Sets of 66% of your Max Rep Average
Cool Down 5 Min
Running:
3 Mile Sprint Run As Fast as Possible AFAP
Cool Down
Complete Stretch Top to Bottom
Day 7:
Active Recovery. Get outside and be active.
Week 4:
Day 1
Warm Up Stretch Top To Bottom
Barbell
Find your 72% of your 1 RM Ground to Overhead.
Warm Up to 72% of your 1 RM and Complete
5 Sets of 5 Reps at 72% Of your 1 RM Ground to Overhead.
Sandbag:
5 Sets of 72% of your Max Rep Average.
Cool Down 5 Min
Complete: 25 of the following: 4 Count Flutter Kicks, 4 Count Jumping Jacks, 4 Count Mtn Climbers.
Cool Down Stretch Top To Bottom
Day 2
Warm Up Stretch Top To Bottom
Barbell
Find your 72% of your 1 RM Back Squat
Warm Up to 72% of your 1 RM and Complete
5 Sets of 5 Reps at 60% Of your 1 RM Back Squat
Sandbag:
5 Sets of 72% of your Max Rep Average.
Cool Down 5 Min:
Run Complete:
1 Mile Run at 72% Pace
Cool Down Stretch Top to Bottom
Day 3
Warm Up Stretch Top To Bottom
Dumbbell
Find your 72% of your 1 RM Dumbbell Bench
Warm Up to 72% of your 1 RM and Complete:
5 Sets of 5 Reps at 72% Of your 1 RM Dumbbell Bench
Sandbag:
5 Sets of 72% of your Max Rep Average Sandbag Bench Press
Cool Down 5 Min:
PT Complete:
3 Rounds of: 10 Air Squats, 10 Box Jumps 20”, 20 Push Ups, 20 Sit Ups
Cool Down Top to Bottom Stretch
Day 4:
Ruck Day!
Warm Up And Then
20 Push Ups, 20 Sit Ups, 10 Pull Ups, 20 Air Squats, 50 4 Count Jumping Jacks
Stretch Top To Bottom
Ruck (Rucking is walking under load, weight vest, backpack or rucksack with weight)
1 Hour Ruck with 10% of Body Weight for Beginners or As Heavy as Possible for Advanced.
Cool Down Top to Bottom Stretch
Day 5:
Warm Up
Ring Rows
5 Sets of 72% of your Max Rep Average
Cool Down 5 Min
50 4 Count Mountain Climbers, 50 Arm Haulers, 50 Jumping Squats
Cool Down
Complete Stretch Top to Bottom
Day 6:
Warm Up
Pull Ups
5 Sets of 72% of your Max Rep Average
Cool Down 5 Min
Running:
3 Mile Sprint Run As Fast as Possible AFAP
Cool Down
Complete Stretch Top to Bottom
Day 7:
Active Recovery. Get outside and be active.