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Program: resilience

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, DAY 3, REST, DAY 4, DAY 5, DAY 6
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6

DAY 3: (FIELD #1 - PATTERNING AND TEMPO RUNNING)

1

Wall Drills

Note: Static Hold (3x25s es), 3 Position Posture Hold (3x5 rounds es) and Single Cycles (3x5es)

SETS: 4

REPS: N/A

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2

Walking Triple Extension

Note: Stick/object above head. Keep trunk strong with ribs on.

SETS: 3

REPS: 10m

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3

A-Skip Standard

Note: Get used to rhythm and technique.

SETS: 3

REPS: 10m

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4

Ankle Skips

Note: Hi-fiving ground twice each skip. Legs straight, land in mini circle under body.

SETS: 3

REPS: 5m

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5

Ankle Bounds

Note: Bouncy, 1 step each side now. Legs straight, land in mini circle under bod

SETS: 3

REPS: 5

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

6

Straight Leg Shuffle

Note: Keep leg straight, strike on forefoot. Stay upright and keep ribs on.

SETS: 3

REPS: 10m

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

7

Straight Leg Skips

Note: Keep leg straight, strike on forefoot. Stay upright and keep ribs on.

SETS: 3

REPS: 10m

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

8

First Phase of 12-Week Tempo Running Template

Note: See template and start at your training experience level distance.

SETS: 4

REPS: N/A

RPE (Weeks 1-4): 7,7,7,7

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

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RESILIENCE: RESIST - COPE - ADAPT MOVE THE WAY HUMANS WERE DESIGNED TO
RESILIENCE: RESIST - COPE - ADAPT MOVE THE WAY HUMANS WERE DESIGNED TO
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