The Fall Training Program - Prep Week and Week 1

Summertime. With The Give Team, we don't have an "off season," but things have slowed down over the past couple weeks with planned trips, and football practice starting.

I'll be returning home from New England this week after nearly two weeks away from home. The trip started with a book launch in New York City with my wife, celebrating the release of "Standing O! A Book of Gratitude for Life Lessons," which contains an essay I wrote earlier this year. Proceeds from the sale of the book benefit two non-profit organizations, Elevate New York and Keep on Playing. The day after the launch, I met with Kevin Singleton of Elevate New York to tour a middle 

school he's helping turn around in the South Bronx with an amazing team.

Following the trip to New York, my wife and I returned to her parents' home in Connecticut in the town where we both went to high school. Every day since then, I've met with someone different from my past with the highlight being the workout I led with my high school alma mater's football team. They won the Connecticut Class L State Football Championship last fall, and will press hard to repeat this season. The workout included The Give Team 15 as a warm up and about 3 miles running with 3 cinder blocks with three groups of 10 guys. Everyone finished tired, and on the path to getting stronger.

Overall, it's been a nice break away from Florida with cooler weather.

I put together a training plan for The Spartan Beast, which will be a beast. The training program will need to reflect that fact, with a common theme being MOVEMENT. There will be NO DAYS OFF this plan because movement is the foundation of momentum, and MOMENTUM IS MAGIC.

For those following along at home, here are the Week -1 and Week 1 Plans. Don't worry. It'll get harder. And remember, if you can't see the sweat, you're doing it wrong. BE STRONG! GIVE MORE!

Prep Week / Day -7: Monday, July 23

1. Warm Up: The Give Team 15
2. Run / Walk 3 Miles: Run 3:00, Walk 1:00
3. Strength x2 - :40 Skaters / :20 Rest, :40 Left Calf Raise on Stair / :20 Rest, :40 Right Calf Raise on Stair / :20, :40 Dips / :20 Rest, :40 Push Ups / :20 Rest
4. Run / Walk 3 Miles: Run 3:00, Walk 1:00
5. Finisher: 100 Push Ups (10 Push Ups every 1:00)

Prep Week / Day -6: Tuesday, July 24

1. Warm Up: 3 Mile Jog
2. Sprints / Crawlbacks: 10 x 50 Yards - Sprint 50 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)
3. The Give Team 15
4. Return: 3 Mile Jog
5. Finisher: 100 Table Pull Ups* (10 Table Pull Ups every 1:00)

*Table Pull Ups: lay under table holding body in a tight plank and pull so chest touches table edge and squeeze, then lower body by straightening arms.

Prep Week / Day -5: Wednesday, July 25

1. Warm Up: The Give Team 15
2. Ruck 3 Miles - 25 Pounds
3. Finisher: 100 yards of lunges / 100 Push Ups (10 Push Ups every 1:00)

Prep Week / Day -4: Thursday, July 26

1. Warm Up: The Give Team 15
2. Strength Routine x2: Two sets of the following exercises, :40 on, :20 rest: push ups, dips, pull ups (or dead hang ENGAGING SHOULDERS AND CORE), pistol squats (5 each leg, then switch legs), lateral lunges, step ups, squat / overhead press with sand bag (comfortable weight), hollow man hold, butterfly sit ups, L-sit
3. Finisher: 100 Table Pull Ups (10 Table Pull Ups every 1:00)

*Table Pull Ups: lay under table holding body in a tight plank and pull so chest touches table edge and squeeze, then lower body by straightening arms.

Prep Week / Day -3: Friday, July 27

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 yards of lunges / 100 Push Ups (10 Push Ups every 1:00)

Prep Week / Day -2: Saturday, July 28 - TEAM WORKOUT

1. Warm Up: The Give Team 15
2. 3 Mile Team Cindy Carry: Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 lunge jumps, 20 burpees, and next teammate carries Cindy
3. Finisher: 3:00 Plank / 3:00 Hollow Man Hold

Prep Week / Day -1: Sunday, July 29

1. 5 Mile Long Run (run 3:00 / walk 1:00): Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 lunge jumps, 20 burpees
2. Finisher: The Give Team 15

Week 1 / Day 1: Monday, July 30

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 yards of lunges

Week 1 / Day 2: Tuesday, July 31

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 5 x 40 Yards - Sprint 40 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 1 / Day 3: Wednesday, August 1 

1. Warm Up: The Give Team 15
2. Ruck 3 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 1 / Day 4: Thursday, August 2

1. Strength Routine x2 - Two sets of the following exercises, :40 on, :20 rest: push ups, dips, pull ups (or dead hang ENGAGING SHOULDERS AND CORE), pistol squats (5 each leg, then switch legs), lateral lunges, step ups, squat / overhead press with sand bag (comfortable weight), hollow man hold, butterfly sit ups, L-sit
2. Finisher: The Give Team 15

Week 1 / Day 5: Friday, August 3

1. Warm Up: The Give Team 15
2. Walk 3 Miles

Week 1 / Day 6: Saturday, August 4 - TEAM WORKOUT

1. Warm Up: The Give Team 15
2. 3 Mile Team Cindy Carry: Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 lunge jumps, 20 burpees, and next teammate carries Cindy

Week 1 / Day 7: Sunday, August 5

1. 5 Mile Long Run: Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 lunge jumps, 20 burpees
2. Finisher: The Give Team 15
   
3. Finisher: 100 Table Pull Ups (10 Table Pull Ups every 1:00)

*Table Pull Ups: lay under table holding body in a tight plank and pull so chest touches table edge and squeeze, then lower body by straightening arms.

**If you want to know what comprises The Give Team 15, hit the link and it'll take you to the blog post that lists the exercises. 

ANY QUESTIONS, leave them in the comments below, or you can e-mail me at brad.mason@justkeeppouring.com