Training Plans
Train With a Purpose. Find the Perfect Workout.
Couch to Obstacle Course
Who: Anyone signed up for an Obstacle Course Race (OCR)
What: 12 week training plan combining progressive running distances and obstacle-specific weight training days.
When: 6 days per week split between four running workouts and two weight training workouts.
Where: Runs can be completed outside on any surface or a treadmill. For increased specificity, trail running will best simulate OCR conditions. A standard gym has all the equipment needed to execute this training plan.
Why: Obstacle courses are fun no matter what, but why not give yourself the best chance to run the whole thing without injury and complete all the obstacles? This plan covers all the bases, and even includes a full page of race day tips!
L.i.T Protocol
L.I.T. Protocol
Who: Anyone looking for a great sweat with lighter weights and higher volume.
What: 4 total rounds (8 minutes each) two exercises in superset fashion. 2 minute rest periods between exercises
When: 3 days per week for 8 weeks, approximately 45min per workout
Where: Workout can be done at the gym, or at home with some modifications as needed based on equipment.
Why: The L.I.T. Protocol will whip you into shape without putting excess stress on your joints. The total volume is high, but weights you use should be light, and often you will only need your own body weight. Fat loss is likely.
Price: $40
Arnold-Ish
Who: This is for the person looking to add size and create a more chiseled aesthetic.
What: A mix of heavy lifts to start each workout, with higher volume and drop sets to finish it off.
When: 3-4 days per week for 8 weeks, between 60-90min per workout
Where: Arnold-Ish will require you to train at a gym with barbells, dumbbells and weight machines.
Why: Because…who doesn’t want to fill out their sleeves a little more? This is about looking good, feeling good and moving well.
Price: $40
German Volume Conditioning + Nutrition Plan
Who: Anyone ready for an intense 8 week training block with the goal of building muscle mass. Not recommended for beginner level fitness. This will test you, but you will be stronger for it.
What: 10x10 supersets with short rest periods, progressive cardio. Weights increase each week.
When: 4 days per week for 8 weeks, approximately 60min per workout.
Where: German Volume Conditioning will require you to train at a gym with barbells, dumbbells and cardio equipment.
Why: German Volume Training has shown to be one of the best, if not the best, training method to pack on dense muscle mass. Add in progressive conditioning and watch out!