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    Strength & Conditioning Plan for the Appalachian Trail
    • Feb 13, 2017
    • 1 min

    Strength & Conditioning Plan for the Appalachian Trail

    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
    Strength & Conditioning - Session 17
    • Dec 4, 2015
    • 1 min

    Strength & Conditioning - Session 17

    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
    Strength & Conditioning - Session 16
    • Nov 29, 2015
    • 1 min

    Strength & Conditioning - Session 16

    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
    Strength & Conditioning - Session 15
    • Nov 23, 2015
    • 1 min

    Strength & Conditioning - Session 15

    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 ---------- #
    Strength & Conditioning - Session 14
    • Nov 21, 2015
    • 1 min

    Strength & Conditioning - Session 14

    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
    Strength & Conditioning - Session 13
    • Nov 20, 2015
    • 1 min

    Strength & Conditioning - Session 13

    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 ---------- #
    Strength & Conditioning - Session 12
    • Nov 15, 2015
    • 1 min

    Strength & Conditioning - Session 12

    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 -
    Strength & Conditioning - Session 11
    • Nov 13, 2015
    • 1 min

    Strength & Conditioning - Session 11

    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
    Strength & Conditioning - Session 10
    • Nov 7, 2015
    • 1 min

    Strength & Conditioning - Session 10

    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
    Strength & Conditioning - Session 9
    • Nov 6, 2015
    • 1 min

    Strength & Conditioning - Session 9

    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
    Strength & Conditioning - Session 8
    • Nov 1, 2015
    • 1 min

    Strength & Conditioning - Session 8

    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
    Strength & Conditioning - Session 7
    • Oct 31, 2015
    • 1 min

    Strength & Conditioning - Session 7

    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
    Strength &  Conditioning - Session 6
    • Oct 24, 2015
    • 1 min

    Strength & Conditioning - Session 6

    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
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    sarah@toughgirlchallenges.com