Here is the Strength & Conditioning plan I will be following for the Appalachian Trail. This has been designed and created especially for me by Chris Thomas from Military MadFit. "THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY" Warm Up Ankle, Hip, Thoracic and shoulder mobility drills. Pulse raiser and Muscle activation Day 1 Day 2 #SC #StrengthEndurance

Workout 1a - Single Leg Box Land (Box height - 75 cm) X3 Sets Reps 4 1b - Broad Jump X3 Sets Reps 4 ------------ 1 min rest between each set ----------- 2a - Trap-Bar Deadlift X6 Sets Reps 2x - 70kg Reps 2x - 75kg Reps 2x - 80kg Reps 2x - 85kg Reps 2x - 90kg Reps 2x - 95kg 2b - Split Back Pull X6 Sets Reps 12 ---------- 3 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Sets Reps - 10 - 9kg 3b - Dumbell Step Up X3 Sets Reps - 10 (each leg) - 10 kg 3c - Spl

Workout 1a - Single Leg Box Land (Box height - 68cm) X3 Reps 4 1b - Broad Jump X3 Reps 4 ------------ 1 min rest between each set ----------- 2a - Trap-Bar Deadlift X6 Reps 2x - 70kg Reps 2x - 75kg Reps 2x - 80kg Reps 2x - 85kg Reps 2x - 90kg Reps 2x - 90kg 2b - Split Back Pull X6 Reps 12 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps - 10 - 9kg 3b - Dumbell Step Up X3 Reps - 10 (each leg) - 10 kg 3c - Split Halo X3 Reps - 10 - 15kg Rep

Workout 1a - Barbell Split Squats X4 Reps 12 - 50kg 1b - Single Leg Box Jump X4 Reps 6 - each leg ------------ 1 min rest between each set ----------- 2a - Eccentric Pull Up (10 sec Lower) X3 Reps 7 - 5kg 2b - Dumbell Romanian Deadlift X3 Reps 12 - 34kg ---------- 1 min rest between each set ---------- 3a - TRX Back Pull X3 Reps - 15 3b - Hamstring Raise (10 sec hold) X3 Reps - 5 3c - Kettlebell Swing X3 Reps - 20 - 20kg 3d - Kneeling Woodchop X3 Reps - 10 - 15kg ---------- #

Workout 1a - Single Leg Box Land (Box height - 68cm) X3 Reps 4 1b - Broad Jump X3 Reps 4 ------------ 1 min rest between each set ----------- 2a - Trap-Bar Deadlift X6 Reps 2x - 70kg Reps 2x - 75kg Reps 2x - 80kg Reps 2x - 85kg Reps 2x - 90kg Reps 2x - 90kg 2b - Split Back Pull X6 Reps 12 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps - 10 - 9kg 3b - Dumbell Step Up X3 Reps - 10 (each leg) - 10 kg 3c - Split Halo X3 Reps - 10 - 15kg Rep

Workout 1a - Barbell Split Squats X4 Reps 12 - 50kg 1b - Single Leg Box Jump X4 Reps 6 - each leg ------------ 1 min rest between each set ----------- 2a - Eccentric Pull Up (10 sec Lower) X3 Reps 7 - 5kg 2b - Dumbell Romanian Deadlift X3 Reps 12 - 34kg ---------- 1 min rest between each set ---------- 3a - TRX Back Pull X3 Reps - 15 3b - Hamstring Raise (10 sec hold) X3 Reps - 5 3c - Kettlebell Swing X3 Reps - 20 - 20kg 3d - Kneeling Woodchop X3 Reps - 10 - 10kg ---------- #

Workout 1a - Single Leg Box Land (Box height 68cm) X3 Reps 4 1b - Broad Jump X3 Reps 4 ------------ 1 min rest between each set ----------- 2a - Trap-Bar Deadlift X4 Reps 4 - 75kg 2b - Split Back Pull X4 Reps 12 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps - 10 - 8kg 3b - Dumbell Step Up X3 Reps - 10 (each leg) - 10 kg 3c - Split Halo X3 Reps - 10 - 15kg 3d - Plank March X3 Reps - 10 (each leg) ---------- 1 min rest between each set -

Workout 1a - Barbell Split Squats X4 Reps 8 - 50kg 1b - Single Leg Box Jump X4 Reps 6 - each leg ------------ 1 min rest between each set ----------- 2a - Eccentric Pull Up (10 sec Lower) X3 Reps 5 - 5kg 2b - Dumbell Romanian Deadlift X3 Reps 12 - 34kg ---------- 1 min rest between each set ---------- 3a - TRX Back Pull X3 Reps - 12 3b - Hamstring Raise (10 sec hold) X3 Reps - 5 3c - Kettlebell Swing X3 Reps - 15 - 20kg 3d - Kneeling Woodchop X3 Reps - 10 - 10kg ---------- #S

Workout 1a - Single Leg Box Land X3 Reps 4 1b - Broad Jump X3 Reps 4 ------------ 1 min rest between each set ----------- 2a - Trap-Bar Deadlift X4 Reps 4 - 70kg 2b - Split Back Pull X4 Reps 12 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps - 10 - 8kg 3b - Dumbell Step Up X3 Reps - 10 (each leg) - 10 kg 3c - Split Halo X3 Reps - 10 - 10kg 3d - Plank March X3 Reps - 10 (each leg) ---------- 1 min rest between each set ---------- #SC

Workout 1a - Barbell Split Squats X4 Reps 8 - 50kg 1b - Single Leg Box Jump X4 Reps 6 - each leg ------------ 1 min rest between each set ----------- 2a - Eccentric Pull Up (10 sec Lower) X3 Reps 5 - 5kg 2b - Dumbell Romanian Deadlift X3 Reps 12 - 34kg ---------- 1 min rest between each set ---------- 3a - TRX Back Pull X3 Reps - 12 3b - Hamstring Raise (10 sec hold) X3 Reps - 5 3c - Kettlebell Swing X3 Reps - 15 - 20kg 3d - Kneeling Woodchop X3 Reps - 10 - 10kg ---------- 1

Workout 1a - Single Leg Box Land X3 Reps 4 1b - Broad Jump X3 Reps 4 ------------ 1 min rest between each set ----------- 2a - Trap-Bar Deadlift X3 Reps 8x - 60kg 2b - Split Back Pull X3 Reps 10 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps - 8 - 8kg 3b - Dumbell Step Up X3 Reps - 6 (each leg) - 10kg 3c - Plank March X3 Reps - 12 (each leg) ---------- 1 min rest between each set ---------- #SC

Workout 1a - Barbell Split Squats X3 Reps 6 - 50kg 1b - Single Leg Box Jump X3 Reps 4 - each leg ------------ 1 min rest between each set ----------- 2a - Eccentric Pull Up (5 sec Lower) X3 Reps 5 - 5kg 2b - Dumbell Romanian Deadlift X3 Reps 12 - 30kg ---------- 1 min rest between each set ---------- 3a - TRX Back Pull X3 Reps - 10 3b - Hamstring Raise (10 sec hold) X3 Reps - 5 ---------- 30 second rest between sets ---------- 4a - Kettlebell Swing X3 Reps - 20 - 16kg 4b - Kn

Workout 1a - Single Leg Box Land X2 Reps 4 1b - Broad Jump X2 Reps 4 ------------ 1 min rest between each set ----------- 2a - Trap-Bar Deadlift X3 Reps 6 x - 60kg 2b - Split Back Pull X3 Reps 10 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps - 8 - 7.5kg 3b - Dumbell Step Up X3 Reps - 8 (each leg) - 10 kg 3c - Split Halo X3 Reps - 8 - 10kg 3d - Plank March X3 Reps - 8 (each leg) ---------- 1 min rest between each set ---------- #SC