Sample workout for SGPT Online's
Tier 1 Development Program - NSWDG - CAG - Training Program
Warm Up: Bike or Row for 15 Minutes 60% Full Pace, Then: 3 Rounds 10 Pull Ups, 20 Push Ups, 30 Sit Ups, 40 Leg Levers
Stretching and Mobility: Perform a complete stretching routine of your choice. DO NOT SKIP THIS STEP
Strength: 5 Sets of 5 Reps: 60% of 1 Rep Max Dead Lift. Use 1 RM Calculator from 3 Rep Max Score. 2 - 3 Minutes of Recovery Between Sets. No Rush Here.
Ruck: 30 Minute Ruck with 25% of your Bodyweight.
Run 1.5 miles
Run 1.5 miles
Mindset Training: 100 Alternating Lunges Holding 20# Plate or Object in Front Rack Position
Cool Down: Perform a complete stretching routine of your choice. Foam Roll. Hydrate and Fuel your Body DO NOT SKIP THIS STEP
You will need access to a full range of Functional Training Gear for this program.
Pull Up Bar
Ruck Pack + Weight or Weight Vest
Heavy Sandbag 50% of your Body Weight
Barbell + Weight (amount depends on your 1 RM Deadlift)
Squat Rack and Bench (you can go from the ground it’s just way harder and not safe with heavy weight)
Cardio Equipment - Any of the following: Rower, Bike, Treadmill, Elliptical
Pool - You can sub in other training if your goal doesn’t involve swimming
Rings or TRX
Plyo Box or Step Up
Running Area - Track or App to measure distances.
Be ready to Adapt Improvise and Overcome
These workouts are intense! Overtraining will result is loss of performance and health issues. Always listen to your body, follow rest days, do not skip the recovery or rest days. If you are injured, let that part of your body recover. Pushing through the pain during this phase of your career is not wise. Always consult a proper channel with questions. Learn proper form from a coach or Physical Training. Scale as needed. Train SMART!