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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

Strength & Conditioning - Session 5

Oct 23, 2015
1 min

Strength & Conditioning - Session 5

Workout 1a - Barbell Split Squats X4 Reps 6 - 40kg 1b - Single Leg Box Jump X4 Reps 4 - each leg ------------ 1 min rest between each set ----------- 2a - Eccentric Pull Up (5 sec Lower) X3 Reps 7 - Body Weight 2b - Dumbell Romanian Deadlift X3 Reps 12 - 30kg ---------- 1 min rest between each set ---------- 3a - Kettlebell Swing X4 Reps - 12 - 16kg 3b - Kneeling Woodchop X4 Reps - 10 - 10kg ---------- 30 second rest between sets ---------- #SC

Strength & Conditioning - Session 4

Oct 18, 2015
1 min

Strength & Conditioning - Session 4

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 8x - 60kg 2b - Split Back Pull X3 Reps 10 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps -6 - 7.5kg 3b - Dumbell Step Up X3 Reps - 6 (each leg) - 10 kg 3c - Split Halo X3 Reps - 6 - 10kg 3d - Plank March X3 Reps - 6 (each leg) ---------- 1 min rest between each set ---------- #SC

Strength & Conditioning - Session 3

Oct 16, 2015
1 min

Strength & Conditioning - Session 3

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 10 - 25kg ---------- 1 min rest between each set ---------- 3a - TRX Back Pull X3 Reps - 8 3b - Hamstring Raise (10 sec hold) X3 Reps - 5 ---------- 30 second rest between sets ---------- 4a - Kettlebell Swing X2 Reps - 12 - 16kg 4b - Kne

Strength & Conditioning - Session 2

Oct 13, 2015
1 min

Strength & Conditioning - Session 2

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 8x - 50kg Reps 8x - 60kg Reps 8x - 60kg 2b - Split Back Pull X3 Reps 10 ---------- 2 min rest between each set ---------- 3a - Kneeling Shoulder Press X3 Reps - 6 - 10kg Reps - 3 - 10kg Reps -6 - 7.5kg 3b - Dumbell Step Up X3 Reps - 6 (each leg) - 10 kg 3c - Split Halo X3 Reps - 6 - 10kg 3d - Plank March X3 Reps - 6 (each le

Strength & Conditioning - Session 1

Oct 9, 2015
1 min

Strength & Conditioning - Session 1

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 10 - 25kg ---------- 1 min rest between each set ---------- 3a - TRX Back Pull X3 Reps - 8 3b - Hamstring Raise (10 sec hold) X3 Reps - 5 ---------- 30 second rest between each set ---------- 4a - Kettlebell Swing X2 Reps - 12 - 16kg 4b -

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