Training Cycle Designed for Improvement in the Olympic Lifts. 4 Days/Week STRENGTH and CONDITIONING PROGRAMS

7-Week Training Program

Training cycle designed for improvement in the olympic lifts. 4 days/week STRENGTH AND CONDITIONING PROGRAMS

PREPARE SWEAT RECOVER | The O2X Methodology LEGEND

Tactical athletes meet physical demands as a job requirement. This includes KB = Kettlebell | DB = Dumbbell | BB = Barbell enduring extended time on their feet, operating on unpredictable terrain, and RB =Resistance Band | MB = Medicine Ball moving in asymmetrical positions ó o ften while wearing, or carrying heavy gear. As a result, it is crucial for tactical athletes to account for these known factors by targeting potential areas of weakness. Doing so requires proper PREPARE preparation for workouts, as well as regular prehabilitation routines aimed to (complete each exercise for the provided time/distance) prevent injuries and mitigate job- related risks. 1. Run/Bike/Row (5 mins) So, how do you incorporate injury prevention into your training plan? The 2. Forearm Plank (20 secs) PREPARE SWEAT RECOVER methodology: start your workout with 5 minutes 3. Straight Arm Side Plank (20 secs) of movement (Run/Bike/Row) that will get your blood ﬂ owing. Then, focus on 4. Hip Bridge (20 secs) warming up individual body parts by moving through the dynamic exercises 5. Mini Band Walk (Lateral) (10 yards/2 sets) listed below (Prepare). Finally, after your workout, complete a proper cool 6. Mini Band Walk (For/Back) (10 yards/2 sets) down (Recover) to maximize the beneﬁ ts of your training and enhance your 7. Walking Knee Grab (10 yards) bodyí s ability to recover. 8. Walking Heel Grab (10 yards) 9. Traveling Butt Kicks (10 yards) If you miss or skip a workout day, donít stress. Continue with the plan on your 10. High Knees (10 yards) next available day, starting from where you left of. Youí ll notice that PREPARE 11. Lateral Lunge (Right/Left) (10 yards) and RECOVER are still listed on rest days. You should still be moving on your 12. Push Up w/ Inchworm (10 yards) recovery days and PREPARE/RECOVER are great ways to do it!

Complete the training sessions in this program as efciently as possible and RECOVER limit your rest in between sets and exercises. Follow prescribed rest intervals (complete each exercise for 20- 30 seconds) if specifi ed. 1. Quad Foam Roll Unless otherwise specifi ed, loading for all resistance exercises should be 2. IT Foam Roll challenging, but you should be able to complete all sets. Fewer repetitions 3. Glute Foam Roll per set require higher intensity loads (heavier) to produce the desired 4. Back Foam Roll adaptation. For example, a protocol that calls for 3 sets of 5 repetitions (3x5) 5. Shoulder Foam Roll is meant to be completed with more intense loading than 3 sets of 8 (3x8), 6. Forward Fold but less than for 3 sets of 2 (3x2). 7. Downward Dog 8. Hip Stretch Base your loading on your ability, not your ego and note that some days youí ll 9. Quad Stretch For more information on how to feel stronger than others. There are a lot of variables that can afect tactical 10. Knee to Chest Stretch complete all exercises, please visit athletes day to day and your training should adjust to account for them. 11. Hamstring Stretch o2x.com/exercise- gallery 12. Spinal Twist Stretch 13. Prone Glute Stretch Before attempting this plan, or any exercise program, please consult with and get approval from your personal health care 14. Bent Arm Chest Stretch provider. Signifi cant illness or injury can come from attempting an exercise, or workout program, without proper approval from your personal health care provider. The information contained in this plan is intended to be general and educational in 15. Tricep Stretch nature, and not meant to replace or supplant the advice of your personal health care professionals.

7-Week Training Program WEEK 1

Day 1 2 3 4 5 6 7 STEP 1: PREPARE (8–10 MIN) Notes:

All exercises are STEP 2: SWEAT listed as

WORK/REST. CLEAN AND JERK 5x2+1/ SNATCH 5x2/ 3mn REST/ RECOVERY POWER SNATCH 5x2/ SNATCH (work up to heavy REST/ RECOVERY REST/ RECOVERY For example 3min (each set contain 2 3min (catch high) single) / 5min 5x5/30 secs = 5 cleans and 1 Jerk) SNATCH PULL 3x3/ 3min sets of 5 reps POWER CLEAN AND JERK CLEAN AND JERK (work up CLEAN PULL 3x3/ 3min FRONT SQUAT 3x3/ 4min 5x2/ 3min to heavy single) / 5min with 30 seconds of rest after each set. BACK SQUAT 3x5/ 4m OVERHEAD SQUAT 3x3/ FRONT SQUAT (work up to 3min heavy single) / 5min

STEP 3: RECOVER (10–15 MIN)

7-Week Training Program WEEK 2

Day 1 2 3 4 5 6 7 STEP 1: PREPARE (8–10 MIN)

STEP 2: SWEAT

CLEAN AND JERK 5x3+1/ SNATCH 5x3/ 3min REST/ RECOVERY POWER SNATCH 5x3/ SNATCH 6x1/ 3-4min REST/ RECOVERY REST/ RECOVERY 3-4min (3 cleans +1 jerk) 3min (catch high) SNATCH PULL 4x3/ 3min CLEAN AND JERK 6x1/ CLEAN PULL 4x3/ 3min POWER CLEAN AND JERK 3-4min FRONT SQUAT 5x3/ 4min 5x3+2/ 4min (catch high, 3 BACK SQUATS 5x5/ 4min cleans 2 jerk per set) FRONT SQUAT 3x1/ 4min

OVERHEAD SQUAT 5x3/ 3min

STEP 3: RECOVER (10–15 MIN)

7-Week Training Program WEEK 3

Day 1 2 3 4 5 6 7 STEP 1: PREPARE (8–10 MIN) DELOAD WEEK

STEP 2: SWEAT

CLEAN AND JERK 3x2/ POWER SNATCH 3x2/ REST/ RECOVERY HANG SNATCH 3x2/ 2min HANG SNATCH 3x2/ 2min REST/ RECOVERY REST/ RECOVERY 2min 2min SNATCH PULL 3x2/ 2min POWER CLEAN AND JERK CLEAN PULL 3x2/ 2min HANG CLEAN 3x2/ 2min 3x2+1/ 2min (2 cleans, 1 FRONT SQUAT 3x2/ 2min jerk) BACK SQUAT 3x2/ 2min OVERHEAD SQUATS 3x2/ 2min

STEP 3: RECOVER (10–15 MIN)

7-Week Training Program

WEEK 4

Day 1 2 3 4 5 6 7 STEP 1: PREPARE (8–10 MIN)

STEP 2: SWEAT

CLEAN AND JERK 5x1/ POWER SNATCH 5x3/ REST/ RECOVERY SNATCH 5x1/ 5min SNATCH (work up to heavy REST/ RECOVERY REST/ RECOVERY 3min 3min single) / 5min SNATCH PULL 3x3/ 3min CLEAN PULL 3x3/ 3min HANG CLEAN 5x2/ 4min CLEAN AND JERK (work up FRONT SQUATS 5x2/ 4min to heavy single) / 5min BACK SQUATS 5x3/ 4min FRONT SQUAT (work up to heavy single) / 5min

STEP 3: RECOVER (10–15 MIN)

7-Week Training Program WEEK 5

Day 1 2 3 4 5 6 7 STEP 1: PREPARE (8–10 MIN)

STEP 2: SWEAT

CLEAN AND JERK 5x1/ POWER SNATCH 5x2/ REST/ RECOVERY SNATCH 5x1/ 5min SNATCH 6x1/ 5min REST/ RECOVERY REST/ RECOVERY 5min 5min SNATCH PULL 3x2/ 3min CLEAN AND JERK 6x1/ CLEAN PULL 3x2/ 3min POWER CLEAN 5x2/ 5min 5min FRONT SQUATS 3x2/ 4min BACK SQUATS 5x2/ 4min FRONT SQUAT 3x1/ 3min

STEP 3: RECOVER (10–15 MIN)

7-Week Training Program WEEK 6

Day 1 2 3 4 5 6 7 STEP 1: PREPARE (8–10 MIN)

STEP 2: SWEAT

CLEAN AND JERK 5x1/ POWER SNATCH 5x2/ REST/ RECOVERY SNATCH 5x1/ 5min SNATCH (work up to max REST/ RECOVERY REST/ RECOVERY 5min 5min effort single) 5min SNATCH PULL 3x2/ 3min CLEAN PULL 3x2/ 3min POWER CLEAN 5x2/ 5min CLEAN AND JERK (work up FRONT SQUATS 3x2/ 4min to max effort single) / 5min BACK SQUATS 5x2/ 4min FRONT SQUAT (work up to max effort single) /5min

STEP 3: RECOVER (10–15 MIN)

7-Week Training Program WEEK 7

Day 1 2 3 4 5 6 7 STEP 1: PREPARE (8–10 MIN)

STEP 2: SWEAT

STEP 3: RECOVER (10–15 MIN)