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Ultimate Soldier

$89.99

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Description

ULTIMATE SOLDIER is a 10-week program designed to develop high levels of working strength, aerobic capacity (especially under load), and work capacity using limited equipment  We recommend two training days followed by a rest day, then two more training days each week.

Suggested Programs Prior (not required)

  • Foundation I and II
  • The Triumvirate macrocycle (Maximum Overdrive, Mandatory Fun, Blue Falcon)
  • Bodyweight Only

Suggested Programs After

  • Summer Slam Macrocycle (Million Dollar Dream, Diamond Cutter, Rude Awakening)

Suggested training frequency

  • 4 days per week

Required Assessments

  • 2-mile Run
  • Max reps push-ups
  • Max reps pull-ups (If you can’t do traditional pull-ups, then do any variation (chin-ups, horizontal, neutral grip) that you can.)
  • Max reps sit-ups
  • 3 mile ruck for time

Required Equipment

  • Pull-up bar
  • Kettlebells
  • Dumbbells
  • Track or course of known distance intervals
  • A pack you can load between 25 and 45 lbs.

Recommended Equipment

  • Heart Rate Monitor
  • Climbing Rope

 

Program Questions: Coach@atomic-athlete.com

Program Results

Overall we had great success with this 10-week cycle.  In our gym the average results were as follows: +2.6 pullups +9 sit ups +9 pushups 61 seconds on 2 mile run.

Program Schedule

Week 1 – Testing (3 Sessions)

Week 2 – KB Strength Endurance + Work Capacity (4 Sessions)

Week 3 – KB Strength Endurance + Work Capacity (4 Sessions)

Week 4 – Sandbag Strength Endurance + Work Capacity (4 Sessions)

Week 5 – Sandbag Strength Endurance + Work Capacity (4 Sessions)

Week 6 – Body weight Strength Endurance + Intervals (4 Sessions)

Week 7 – Body weight Strength Endurance + Intervals (4 Sessions)

Week 8 – Body weight Strength Endurance + Intervals (4 Sessions)

Week 9 – Deload (3 Sessions)

Week 10 – Testing (3 Sessions)