​This is a general template of the program structure we look for

with a few examples, keep in mind all the trainers will do some

sort of movement evaluation to meet the Veteran where they are

in their fitness journey and make the necessary adjustments. 

 

Don't worry if don't know some of these terms, worry if your

coach does not...

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Each hour session will include:

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Movement Prep:

Foam rolling

Breathing exercises

Ground based stretching/mobility/activation

Dynamic warm-up

 

Power Work: 

Tri-set with medicine balls and plyometrics.

Example: med ball toss - box jumps - bird dogs - 3 sets of 5   

 

Explosive Work:

Tri-set with core and mobility. Core or mobility vary depending

on their individual needs based off of the movement screen.

Example: kettlebell swings - front plank - quadruped rocks 3 x 10

 

1st Strength Block: 

Tri-set with knee dominant, upper body pull, and core or mobility -

2 x 8

Example: split squat - one arm row - side plank

 

2nd Strength Block:

Tri-set with hip dominant, upper body push, and core or mobility -

2 x 8

Example: single leg deadlift - flat bench dumbbell press - bird dogs

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If there is leftover time, a small bout of airdyne bike intervals. 

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And finally, 5 minutes of post workout downregulation

breathwork. 

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​In most cases, if not all, there is no Olympic lifting in the program. 

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We know there are a lot of ways to skin the fitness cat, but when

we partner with a gym we look for gyms that make good

movement the priority.  

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