TSC Updated Training for Spring 2016

Snatch Training Protocol #1

Day one: Heavy One Arm Swing
 One arm swing x 10 min – Goal of 10+10 x 8 sets
     -Use 50% heavier bell than you plan to snatch (24K snatch=32K swing, 12K snatch=18K swing)
Day two –  Snatches
1- 5+5 x 15 minutes
2- 6+6 x 13 minutes
3- 7+7 x 12 minutes
4- 8+8 x 10 minutes
5- 9+9 x 9 minutes
6- 10+10 x 7 minutes
   Start with #1, move on when you’ve completed it successfully. You may not make it to 10+10 for 7 minutes before the TSC, that’s ok!
Snatch Training Protocol #2

Day 1- Double swings w/2 snatch sized bells or Two Hand Swings with double weight bell

Start with 10 reps on the minute for 10 minutes.

The next week move up to 15 reps and stay there for two weeks.

Move up to 20 reps on the minute for 10 minutes for the duration.  Increase weight if it becomes too easy.

Day 2- Snatches

You will need 2 bells, if your snatch bell is a 24K you’ll need a 20K and a 16K. If your snatch is a 20K you’ll need a 16K and a 14K.  If it’s a 16K use a 12K and a 10K, if it’s a 12 use a 10K and an 8K.

With the lighter bell – Set of 25/25

With the lightest bell – Set of 30/30

With the lighter bell – Set of 20/20

Try to finish each set unbroken.

   Pull Up Training Protocol #1

Pull Ups

If you currently have 3 or more pull ups, train ladders.  You should plan on working pull ups 5 days per week. Email Dan and he will give you your starting numbers.

  • Week 1
    • Day 1 – 5,4,3,2,1
    • Day 2 – 5,4,3,2,2
    • Day 3 – 5,4,3,3,2
    • Day 4 – Back Off Day – 3,3,2
    • Day 5 – 5,4,4,3,2
  • Week 2
    • Day 1 – 6,5,4,3,2
    • Day 2 – 6,5,4,3,3
    • Day 3 – 6,5,4,4,3
    • Day 4 – Back Off Day – 4,4,3
    • Day 5 – 6,5,5,4,3
  • Week 3
    • Day 1 – 7,6,5,4,3
    • Day 2 – Back Off Day – 5,4,3
    • Day 3 – 7,6,5,5,4
    • Day 4 – Back Off Day – 5,5,4
    • Day 5 – 7,6,6,5,4

If you currently can do less than 3 pull ups you will work on progression and plan for 4 days per week:

  • Week 1
    • Day 1 – Palms forward, neck over the bar, hold for time:
      • :25, :20, :15, :10, :05
    • Day 2 – Palms forward, slow negatives (No need to physically time these on a clock…a good way to count your way down on the negative is by number of “hissing” power breathes…or count one Mississippi, two Mississippi, etc.)
      • :10, :09, :08, :07, :06
    • Day 3 – Palms forward, neck over the bar, hold for time:
      • :25, :20, :15, :10, :10
    • Day 4 – Palms forward, slow negatives
      • :10, :09, :08, :07, :07
  • Week 2
    • Day 1 – Palms forward, neck over the bar, hold for time:
      • :30, :25, :20, :15, :10
    • Day 2 – Palms forward, slow negatives
      • :11, :10, :09, :08, :07
    • Day 3 – Palms forward, neck over the bar, hold for time:
      • :30, :25, :20, :15, :15
    • Day 4 – Palms forward, slow negatives
      • :11, :10, :09, :08, :08
  • Week 3
    • Day 1 – Palms forward, neck over the bar, hold for time:
      • :35, :30, :25, :20, :15
    • Day 2 – Palms forward, slow negatives
      • :12, :11, :10, :09, :08
    • Day 3 – Palms forward, neck over the bar, hold for time:
      • :35, :30, :25, :20, :20
    • Day 4 – Palms forward, slow negatives
      • :12, :11, :10, :09, :09

TEST Pull Ups

This page will contain many of the workout progressions for those of you competing in the Tactical Strength Challenge. Some of these are  from a programming plan designed by Senior SFG Jason Marshall  for the TSC and others I created or modified to work with your regular workouts. You will have questions about how and when to implement the extra work, as well as what weights to use. Please email all questions to Dan@AlphaFitness.biz and regardless of the question, please make sure you have TSC in the subject line.  We will be having supplemental classes on Tuesday evenings at 7:30PM and Saturday mornings at 10AM to work specifically on the TSC. These sessions are meant to be workouts, Dylan and/or Dan will run the sessions and will be able to assist you but these are not sessions to learn the basic skills. If you need skill work please contact one of the trainers directly. Good luck!!!

Dead Lifts

We will be working on a modified linear cycle with a goal of dead lifting 2 or 3 times per week.

3X per Week

Day 1- 2×5

Day 2- 3X5

Day 3- 5X5

If you can only do 2 days per week do 3X5 and 5×5. If you only DL one do 5X5.

You will use the same weight throughout the week and go up the following week. Please email Dan with your current 1RM (if you know it) and a realistic goal of what you would like to pull during the challenge.

Pull Ups

If you currently have 4 or more pull ups, you will want to start on a similar program to this. You should plan on working pull ups 5 days per week. Email Dan and he will give you your starting numbers.

  • Week 1
    • Day 1 – 5,4,3,2,1
    • Day 2 – 5,4,3,2,2
    • Day 3 – 5,4,3,3,2
    • Day 4 – Back Off Day – 3,3,2
    • Day 5 – 5,4,4,3,2
  • Week 2
    • Day 1 – 6,5,4,3,2
    • Day 2 – 6,5,4,3,3
    • Day 3 – 6,5,4,4,3
    • Day 4 – Back Off Day – 4,4,3
    • Day 5 – 6,5,5,4,3
  • Week 3
    • Day 1 – 7,6,5,4,3
    • Day 2 – Back Off Day – 5,4,3
    • Day 3 – 7,6,5,5,4
    • Day 4 – Back Off Day – 5,5,4
    • Day 5 – 7,6,6,5,4

If you currently can do less than 4 pull ups you will work on progression and plan for 4 days per week:

  • Week 1
    • Day 1 – Palms forward, neck over the bar, hold for time:
      • :25, :20, :15, :10, :05
    • Day 2 – Palms forward, slow negatives (No need to physically time these on a clock…a good way to count your way down on the negative is by number of “hissing” power breathes…or count one Mississippi, two Mississippi, etc.)
      • :10, :09, :08, :07, :06
    • Day 3 – Palms forward, neck over the bar, hold for time:
      • :25, :20, :15, :10, :10
    • Day 4 – Palms forward, slow negatives
      • :10, :09, :08, :07, :07
  • Week 2
    • Day 1 – Palms forward, neck over the bar, hold for time:
      • :30, :25, :20, :15, :10
    • Day 2 – Palms forward, slow negatives
      • :11, :10, :09, :08, :07
    • Day 3 – Palms forward, neck over the bar, hold for time:
      • :30, :25, :20, :15, :15
    • Day 4 – Palms forward, slow negatives
      • :11, :10, :09, :08, :08
  • Week 3
    • Day 1 – Palms forward, neck over the bar, hold for time:
      • :35, :30, :25, :20, :15
    • Day 2 – Palms forward, slow negatives
      • :12, :11, :10, :09, :08
    • Day 3 – Palms forward, neck over the bar, hold for time:
      • :35, :30, :25, :20, :20
    • Day 4 – Palms forward, slow negatives
      • :12, :11, :10, :09, :09

TEST Pull Ups

 Snatches

Contact Dan for your starting KB weight. Your goal should be 2 short snatch runs each week. We will evaluate your progress after 4 weeks and decide whether to change your weight or your time.

  • Week 1
    • Day 2 – 20kg – 7/7 – 7 minutes
    • Day 4 – 20kg – 6/6 – 7 minutes
  • Week 2
    • Day 2 – 20kg – 8/8 – 7 minutes
    • Day 4 – 20kg – 7/7 – 7 minutes
  • Week 3
    • Day 2 – 20kg – 9/9 – 7 minutes
    • Day 4 – 20kg – 8/8 – 7 minutes
  • Week 4
    • Day 2 – 20kg – 10/10 – 7 minutes
    • Day 4 – 20kg – 9/9 – 7 minutes
 

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