Eccentric Strength - Overiview

This is a 7 Week, 5 day/week strength training program which deploys MTI's Eccentric Strength progression methodology.

Eccentric training develops the muscles as they are lengthening under load, as opposed to "concentric" strength which trains muscles as they are shortening.

Consider a simple 1-armed dumbbell curl. As you curl the dumbbell up to your shoulder, you are training "concentric" strength. If you were to slowly lower it to
full elbow extension, you would be training "eccentric" strength.

Consider a front squat and you quad. At the bottom of the squat, as push against the floor and lift the weight up, your quad shortens, and you are training
"concentric" strength. At the top, if you were to slowly drop down into the squat, your quad would lengthen and you'd be training "eccentric" strength.

Now think about hiking up a steep hill, with a 45# backpack. With each step, as you rise up, you are using "concentric" strength - just like you were as you
came up out of the front squat.

Now, hiking downhill: with each step your foot touches the ground at full knee extension and your quad has to "catch" your weight as you weigh the food. You
knee bends some to do so, and your quad lengthens - you are using "eccentric" strength.

Studies have shows eccentric strength training is much more intense on the muscles and central nervous system than "concentric" strength training.

This strength plan deploys eccentric strength training for five exercises: Back Squat, Bench Press, Split Squat, Military Press and Pull Ups by causing you
to slowly lower the weight over a 5-second drop for each rep.

You’ll begin by finding your 1RM (Back Squat, Bench Press, Military Press) 3RM (Split Squat), and max rep bodyweight Pull Ups, then use a percentage
based progression (for all but Pull Ups) to increase the weight each week.

You'll also use eccentric strength for Pull Ups, but the progression is based on your max pull up number.

PROGRAM SPECIFICS
You’ll train strength 4 days/week, Monday, Tuesday, Thursday and Friday.

On Tuesdays and Fridays, you’ll complete a short, intense gym-based, multi-modal work capacity effort.

On Mondays and Thursdays, you’ll grind through a 10-15 minute Chassis Integrity circuit.

On Wednesdays you’ll complete a mid-distance 4-5 miles easy run.

Here is the Weekly Schedule:

• Monday: Strength, Chassis Integrity

• Tuesday: Strength, Work Capacity
• Wednesday: Endurance - Easy Run
• Thursday: Strength, Chassis Integrity
• Friday: Strength, Work Capacity
• COMMON QUESTIONS

Who is this plan appropriate for?

Anyone who wants to dedicate 6 weeks to building strength. We've deployed MTI's Eccentric Strength Progression with SOF personnel, professional mountain
athletes and high school athletes.

How Long should the strength sessions (Mon, Tues, Thurs, Fri) Take?
60-75 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 75 minutes for the first couple weeks. But beginning week 3,
you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.

If after Week 2 your are taking much longer than 65 minutes, you are resting too long between rounds and/or lingering with the mobility/stretch exercise too
long.

If these sessions are taking 50 minutes, you aren’t lifting heavy enough. Each circuit is not a mini-Crossfit WOD. You want the load to be as heavy as possible,
but still make the prescribed reps. Work briskly, but not frantically.

What does “1RM” Stand For?

1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?

For the Bench Press, Back Squat, and Military Press, Do this:

• Set of 5 Reps, …. add weight

• Set of 3 Reps, …. add weight
• 1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Bench Press:

Round Reps Load
1 5 135#
2 3 165#
3 1 195#
4 1 205#
5 1 225#
6 1 225#
7 1 250# …. 1RM

How do I work up to 3RM (3 Reps Max) for the Split Squat?

Same Idea as the 1RM above, but use 3 rep for each level:

• Set of 3 Reps each leg …. add weight

• Set of 3 Reps each leg …. add weight
• Set of 3 Reps each leg …. add weight
• Set of 3 Reps each leg …. add weight .... etc. until you reach your 3 Rep Max load.

For example, here’s how I would work up to my 3RM Split Squat:

Round Reps Load

1 3 95#
2 3 115#
3 3 135#
4 3 145#
5 3 155#
6 3 165#…. 3RM

How long should it take to work up to my 1RM/3RM?

10-15 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.

What does “4/8x” mean? How about “15/25#”?

First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What if I miss a training day?

Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and
complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?

On our “Exercises” page HERE

What about nutrition?

See our Nutritional Guidelines HERE.

Note about Safety and Having a Spotter

Eccentric strength training is intense and taxing. Often, you will need help to stand up out of the "bottom" of a Back Squat/Split Squat and help needed get the
barbell back to the "up" position for the bench press and military press. We strongly encourage the use of a spotter or at a minimum, safety bars on the rack
for the back squat, split squat and bench press. For the military press, you can use your legs and "push press" the barbell back to the top position if needed.

What if I have more questions?

Email: rob@mtntactical.com
Eccentric Strength - Week 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
Obj: Strength Obj: Strength Obj: Endurance Obj: Strength, Chassis Obj: Strength, Work
Integrity Capacity
Warm Up: Warm up: Training:
3 Rounds 3 Rounds Warm Up: Warm Up:
8x Back Squats @ 45/65# 8x In-Place Lunges 1. Run 4 Miles at 3 Rounds 3 Rounds
4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25# Easy Pace 8x Back Squats @ 45/65# 8x In-Place Lunges
Hip Flexor Stretch Pigeon Stretch 4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25#

Easy = you can speak in full Hip Flexor Stretch Pigeon Stretch
Training: Training: sentences
(1) Work up to 1RM Back Training: Training:
Squat 1. Work up to 3RM (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
Split Squat (2) Foam Roll Legs, Low
Back 1RM, then...4x Back 3RM, then...4x Split
RECORD 1RM Squat @ 75% 1RM Squat@ 75% 3RM
RECORD 3RM
(2) 6 Rounds Then... Then…
4x Eccentric Back Squat @ (2) 6 Rounds
80% 1RM (5 Second 4x Eccentric Split Squat @ 6 Rounds 6 Rounds
Drop) 80% 3RM (5 Second 4x Eccentric Back Squat @ 4x Eccentric Split Squat @
Instep Stretch Drop) 80% 1RM (5 Second 80% 3RM (5 Second
3rd World Stretch Drop) Drop)
(3) Work up to 1RM Bench Instep Stretch 3rd World Stretch
Press (3) Work up to 1RM Military
Press (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
RECORD 1RM 1RM, then...4x Bench 1RM, then...4x Military
RECORD 1RM Press@ 75% 1RM Press@ 75% 1RM
(4) 6 Rounds
4x Eccentric Bench Press @ (4) 6 Rounds Then… Then…
80% 1RM (5 Second 4x Eccentric Military Press
Drop) @ 80% 1RM (5 Second 6 Rounds 6 Rounds
Lat/Pec Stretch Drop) 4x Eccentric Bench Press @ 4x Eccentric Military Press
5x Shoulder Dislocate 80% 1RM (5 Second @ 80% 1RM (5 Second
(5) Max Reps Strict Pull Ups Drop) Drop)
Lat/Pec Stretch 5x Shoulder Dislocate
RECORD TOTAL REPS
(3) 6 Rounds (3) 5 Rounds for Time
(6) 6 Rounds 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
3x Eccentric Weighted Pull Ups… See Notes for 5x Burpees
Ups… See Notes for Loading 4x 40ft Shuttle
Loading 15 Second Rest
(4) 15 Minute Grind
Comments: 5x Kneeling Slasher @
The 5-Second Eccentric 25/35#
Drop is just that …. 5 full 5x Cauldron@ 15#
seconds. Count, “one-one 5x Sandbag Get Up@
thousand, two-one 40/60# - Alternate
thousand, three-one shoulders each round
thousand,” etc. until “five-
one thousand.” Drop slow
and time it so you reach
the bottom of the lift at 5
seconds.

Safety …

Notes:

Use the chart below for Eccentric Pull Up Loading.

Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10
Obj: Strength, Chassis Obj: Strength, Work Obj: Endurance Obj: Strength, Chassis Obj: Strength, Work
Integrity Capacity Integrity Capacity
Training:
Warm Up: Warm Up: Warm Up: Warm Up:
3 Rounds 3 Rounds 1. Run 4 Miles at 3 Rounds 3 Rounds
8x Back Squats @ 45/65# 8x In-Place Lunges Easy Pace 8x Back Squats @ 45/65# 8x In-Place Lunges
4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25# 4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25#
Hip Flexor Stretch Pigeon Stretch Easy = you can speak in full Hip Flexor Stretch Pigeon Stretch
sentences
Training: Training: Training: Training:
(1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50% (2) Foam Roll Legs, Low (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
1RM, then...4x Back 3RM, then...4x Split Back 1RM, then...4x Back 3RM, then...4x Split
Squat @ 75% 1RM Squat@ 75% 3RM Squat @ 75% 1RM Squat@ 75% 3RM

Then... Then… Then... Then…

6 Rounds 6 Rounds 6 Rounds 6 Rounds

4x Eccentric Back Squat @ 4x Eccentric Split Squat @ 4x Eccentric Back Squat @ 4x Eccentric Split Squat @
85% 1RM (5 Second 85% 3RM (5 Second 85% 1RM (5 Second 85% 3RM (5 Second
Drop) Drop) Drop) Drop)
Instep Stretch 3rd World Stretch Instep Stretch 3rd World Stretch

(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM

Then… Then… Then… Then…

6 Rounds (3) 6 Rounds 6 Rounds 6 Rounds

4x Eccentric Bench Press @ 4x Eccentric Military Press 4x Eccentric Bench Press @ 4x Eccentric Military Press
85% 1RM (5 Second @ 85% 1RM (5 Second 85% 1RM (5 Second @ 85% 1RM (5 Second
Drop) Drop) Drop) Drop)
Lat/Pec Stretch 5x Shoulder Dislocate Lat/Pec Stretch 5x Shoulder Dislocate

(3) 6 Rounds
3x Eccentric Weighted Pull
Ups… See Notes for
Loading
(4) 15 Minute Grind
5x Sandbag Pick Up and
Carry@ 40/60#
5x Kneeling Slasher @
25/35#
5x Band Press Out
(4) 3 Rounds Every 60 (3) 6 Rounds (3) 5 Rounds for Time
Seconds 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
5x Scotty Bob @ 15/25# Ups… See Notes for 5x Burpees
10x Box Jump @ 20/24” Loading 4x 40ft Shuttle
10 Second Rest
(4) 10 Minute Grind
15/15 Kneeling Founder
8x Hinge Lift@ 65/95#
15/15 Standing Founder

Notes:

Use the chart below for Eccentric Pull Up Loading.

Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 3

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 11 SESSION 12 SESSION 13 SESSION 14 SESSION 15
Obj: Strength, Chassis Obj: Strength, Work Obj: Endurance Obj: Strength, Chassis Obj: Strength, Work
Integrity Capacity Integrity Capacity
Training:
Warm Up: Warm Up: Warm Up: Warm Up:
3 Rounds 3 Rounds 1. Run 4 Miles at 3 Rounds 3 Rounds
8x Back Squats @ 45/65# 8x In-Place Lunges Easy Pace 8x Back Squats @ 45/65# 8x In-Place Lunges
4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25# 4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25#
Hip Flexor Stretch Pigeon Stretch Easy = you can speak in full Hip Flexor Stretch Pigeon Stretch
sentences
Training: Training: Training: Training:
(1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50% (2) Foam Roll Legs, Low (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
1RM, then...4x Back 3RM, then...4x Split Back 1RM, then...4x Back 3RM, then...4x Split
Squat @ 75% 1RM Squat@ 75% 3RM Squat @ 75% 1RM Squat@ 75% 3RM

Then... Then… Then... Then…

6 Rounds 6 Rounds 6 Rounds 6 Rounds

4x Eccentric Back Squat @ 4x Eccentric Split Squat @ 4x Eccentric Back Squat @ 4x Eccentric Split Squat @
90% 1RM (5 Second 90% 3RM (5 Second 90% 1RM (5 Second 90% 3RM (5 Second
Drop) Drop) Drop) Drop)
Instep Stretch 3rd World Stretch Instep Stretch 3rd World Stretch

(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM

Then… Then… Then… Then…

6 Rounds (3) 6 Rounds 6 Rounds 6 Rounds

4x Eccentric Bench Press @ 4x Eccentric Military Press 4x Eccentric Bench Press @ 4x Eccentric Military Press
90% 1RM (5 Second @ 90% 1RM (5 Second 90% 1RM (5 Second @ 90% 1RM (5 Second
Drop) Drop) Drop) Drop)
Lat/Pec Stretch 5x Shoulder Dislocate Lat/Pec Stretch 5x Shoulder Dislocate

(3) 6 Rounds (4) 10 Rounds Every 60 (3) 6 Rounds (3) 3 Rounds Every 60
3x Eccentric Weighted Pull Seconds 3x Eccentric Weighted Pull Seconds
Ups… See Notes for 7x 40ft Shuttles Ups… See Notes for 5x Scotty Bob @ 15/25#
Loading Loading 10x Box Jump @ 20/24”

(4) 15 Minute Grind (4) 10 Minute Grind

5x Kneeling Slasher @ 15/15 Standing Founder
25/35# 8x Good Mornings @ 45#
5x Cauldron@ 15# 8x Swings @ 16/20kg
5x Sandbag Get Up@
40/60# - Alternate
shoulders each round

Notes:

Use the chart below for Eccentric Pull Up Loading.

Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20
Obj: Strength Obj: Strength Obj: Endurance Obj: Strength, Chassis Obj: Strength, Work
Integrity Capacity
Warm Up: Warm up: Training:
3 Rounds 3 Rounds Warm Up: Warm Up:
8x Back Squats @ 45/65# 8x In-Place Lunges 1. Run 5 Miles at 3 Rounds 3 Rounds
4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25# Easy Pace 8x Back Squats @ 45/65# 8x In-Place Lunges
Hip Flexor Stretch Pigeon Stretch 4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25#

Easy = you can speak in full Hip Flexor Stretch Pigeon Stretch
Training: Training: sentences
(1) Work up to 1RM Back Training: Training:
Squat 1. Work up to 3RM (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
Split Squat (2) Foam Roll Legs, Low
Back 1RM, then...4x Back 3RM, then...4x Split
RECORD 1RM & Squat @ 75% 1RM Squat@ 75% 3RM
COMPARE TO SESSION RECORD 3RM &
1 COMPARE TO SESSION Then... Then…
2
(2) 6 Rounds 6 Rounds 6 Rounds
3x Eccentric Back Squat @ (2) 6 Rounds 3x Eccentric Back Squat @ 3x Eccentric Split Squat @
80% 1RM (5 Second 3x Eccentric Split Squat @ 80% 1RM (5 Second 80% 3RM (5 Second
Drop) 80% 3RM (5 Second Drop) Drop)
Instep Stretch Drop) Instep Stretch 3rd World Stretch
3rd World Stretch
(3) Work up to 1RM Bench (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
Press (3) Work up to 1RM Military 1RM, then...4x Bench 1RM, then...4x Military
Press Press@ 75% 1RM Press@ 75% 1RM
RECORD 1RM &
COMPARE TO SESSION RECORD 1RM & Then… Then…
1 COMPARE TO SESSION
2 6 Rounds 6 Rounds
(4) 6 Rounds 3x Eccentric Bench Press @ 3x Eccentric Military Press
3x Eccentric Bench Press @ (4) 6 Rounds 80% 1RM (5 Second @ 80% 1RM (5 Second
80% 1RM (5 Second 3x Eccentric Military Press Drop) Drop)
Drop) @ 80% 1RM (5 Second Lat/Pec Stretch 5x Shoulder Dislocate
Lat/Pec Stretch Drop)
5x Shoulder Dislocate (3) 6 Rounds (3) 5 Rounds for Time
(5) Max Reps Strict Pull Ups 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
Ups… See Notes for 5x Burpees
RECORD TOTAL REPS & Loading 4x 40ft Shuttle
COMPARE TO SESSION 15 Second Rest
1 (4) 15 Minute Grind
5x Sandbag Pick Up and
(6) 6 Rounds Carry@ 40/60#
3x Eccentric Weighted Pull 5x Kneeling Slasher @
Ups… See Notes for 25/35#
Loading 5x Band Press Out

Notes:

Use the chart below for Eccentric Pull Up Loading.

Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
Obj: Strength, Chassis Obj: Strength, Work Obj: Endurance Obj: Strength, Chassis Obj: Strength, Work
Integrity Capacity Integrity Capacity
Training:
Warm Up: Warm Up: Warm Up: Warm Up:
3 Rounds 3 Rounds 1. Run 5 Miles at 3 Rounds 3 Rounds
8x Back Squats @ 45/65# 8x In-Place Lunges Easy Pace 8x Back Squats @ 45/65# 8x In-Place Lunges
4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25# 4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25#
Hip Flexor Stretch Pigeon Stretch Easy = you can speak in full Hip Flexor Stretch Pigeon Stretch
sentences
Training: Training: Training: Training:
(1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50% (2) Foam Roll Legs, Low (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
1RM, then...4x Back 3RM, then...4x Split Back 1RM, then...4x Back 3RM, then...4x Split
Squat @ 75% 1RM Squat@ 75% 3RM Squat @ 75% 1RM Squat@ 75% 3RM

Then... Then… Then... Then…

6 Rounds 6 Rounds 6 Rounds 6 Rounds

3x Eccentric Back Squat @ 3x Eccentric Split Squat @ 3x Eccentric Back Squat @ 3x Eccentric Split Squat @
85% 1RM (5 Second 85% 3RM (5 Second 85% 1RM (5 Second 85% 3RM (5 Second
Drop) Drop) Drop) Drop)
Instep Stretch 3rd World Stretch Instep Stretch 3rd World Stretch

(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM

Then… Then… Then… Then…

6 Rounds (3) 6 Rounds 6 Rounds 6 Rounds

3x Eccentric Bench Press @ 3x Eccentric Military Press 3x Eccentric Bench Press @ 3x Eccentric Military Press
85% 1RM (5 Second @ 85% 1RM (5 Second 85% 1RM (5 Second @ 85% 1RM (5 Second
Drop) Drop) Drop) Drop)
Lat/Pec Stretch 5x Shoulder Dislocate Lat/Pec Stretch 5x Shoulder Dislocate

(3) 6 Rounds
3x Eccentric Weighted Pull
Ups… See Notes for
Loading
(4) 15 Minute Grind
5x Kneeling Slasher @
25/35#
5x Cauldron@ 15#
5x Sandbag Get Up@
40/60# - Alternate
shoulders each round
(4) 10 Rounds Every 60 (3) 6 Rounds (3) 5 Rounds for Time
Seconds 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
7x 40ft Shuttles Ups… See Notes for 5x Burpees
Loading 4x 40ft Shuttle
15 Second Rest
(4) 10 Minute Grind
15/15 Kneeling Founder
8x Hinge Lift@ 65/95#
15/15 Standing Founder

Notes:

Use the chart below for Eccentric Pull Up Loading.

Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 6

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30
Obj: Strength, Chassis Obj: Strength, Work Obj: Endurance Obj: Strength, Chassis Obj: Strength, Work
Integrity Capacity Integrity Capacity
Training:
Warm Up: Warm Up: Warm Up: Warm Up:
1. Run 5 Miles at
3 Rounds 3 Rounds 3 Rounds 3 Rounds
Easy Pace
8x Back Squats @ 45/65# 8x In-Place Lunges 8x Back Squats @ 45/65# 8x In-Place Lunges
4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25# 4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25#
Hip Flexor Stretch Pigeon Stretch Hip Flexor Stretch Pigeon Stretch
Easy = you can speak in full
sentences
Training: Training: Training: Training:
(1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50% (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
(2) Foam Roll Legs, Low
1RM, then...4x Back Squat 3RM, then...4x Split 1RM, then...4x Back Squat 3RM, then...4x Split
Back
@ 75% 1RM Squat@ 75% 3RM @ 75% 1RM Squat@ 75% 3RM

Then... Then… Then... Then…

6 Rounds 6 Rounds 6 Rounds 6 Rounds

3x Eccentric Back Squat @ 3x Eccentric Split Squat @ 3x Eccentric Back Squat @ 3x Eccentric Split Squat @
90% 1RM (5 Second Drop) 90% 3RM (5 Second Drop) 90% 1RM (5 Second Drop) 90% 3RM (5 Second Drop)
Instep Stretch 3rd World Stretch Instep Stretch 3rd World Stretch

(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM

Then… Then… Then… Then…

6 Rounds (3) 6 Rounds 6 Rounds 6 Rounds

3x Eccentric Bench Press @ 3x Eccentric Military Press @ 3x Eccentric Bench Press @ 3x Eccentric Military Press @
90% 1RM (5 Second Drop) 90% 1RM (5 Second Drop) 90% 1RM (5 Second Drop) 90% 1RM (5 Second Drop)
Lat/Pec Stretch 5x Shoulder Dislocate Lat/Pec Stretch 5x Shoulder Dislocate

(3) 6 Rounds
3x Eccentric Weighted Pull
Ups… See Notes for
Loading
(4) 15 Minute Grind
5x Sandbag Pick Up and
Carry@ 40/60#
5x Kneeling Slasher @
25/35#
5x Band Press Out
(4) 5 Rounds for Time (3) 6 Rounds (3) 3 Rounds Every 60
30x Step Ups @ 15” Box 3x Eccentric Weighted Pull Seconds
5x Burpees Ups… See Notes for 5x Scotty Bob @ 15/25#
4x 40ft Shuttle Loading 10x Box Jump @ 20/24”
15 Second Rest
(4) 10 Minute Grind
15/15 Standing Founder
8x Good Mornings @ 45#
8x Swings @ 16/20kg

Notes:

Use the chart below for Eccentric Pull Up Loading.

Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use 35#.
During Week 3, you will use 40# for all Pull Ups.

???????
Eccentric Strength - Week 7

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 31 SESSION 32 SESSION 33 SESSION 34 SESSION 35
Obj: Strength Obj: Strength Obj: Endurance
TOTAL REST TOTAL REST
Warm Up: Warm up: Training:
3 Rounds 3 Rounds
8x Back Squats @ 45/65# 8x In-Place Lunges 1. Run 6 Miles at
4x Scotty Bob @ 15/25# 8x Curl to Press @ 15/25# Easy Pace
Hip Flexor Stretch Pigeon Stretch

Easy = you can speak in full

Training:
(1) Work up to 1RM Back
Squat
RECORD 1RM, COMPARE
TO SESSION 1 & 16
(2) Work up to 1RM Bench
Press
RECORD 1RM, COMPARE
TO SESSION 1 & 16
(3) Max Reps Strict Pull Ups
Training: sentences
1. Work up to 3RM
Split Squat (2) Foam Roll Legs, Low
Back
RECORD 3RM,COMPARE
TO SESSION 2 & 17
(2) Work up to 1RM Military
Press
RECORD 1RM, COMPARE
TO SESSION 2 & 17

RECORD TOTAL REPS,

COMPARE TO SESSION
1 & 16