Powered by Hyperwear, Produced by SGT Ken

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1 Powered by Hyperwear, Produced by SGT Ken

2 SANDBELL Boot Camp: Static Action Sports version Powered by Hyperwear, Produced by SGT Ken Introduction and Format: 1. Program format: Static Action Sports in four phases: Warm-up, Muscle Target, Aerobic Conditioning, and Cool-down. 2. Exercise-science elements: PROGRESSION, VARIETY and PRECISION. You perform the exercises with gradual progression and work within your limits. You perform a variety of movements in order to achieve function by performance in all three planes of motion and all forms of energy. You focus on movement precision in order to prevent injury and improve biomechanics. 3. Program focus: Muscle Targeting by performing two or more exercises in a row that focus on one section of the body in order to encourage muscle-fatigue or muscle-failure, before transitioning to another section. 4. References: US Army Field Manual 7-22: Army Physical Readiness Training and the Boot Camp Instructor Course Manual (aka Tactical Fitness Trainer Course Manual ). Program Design Checklist 1. Who is your audience? 2. What is the overall goal? 3. What is your brand identity? 4. Perform research and rehearsal. 5. Is your program easily adjustable for quantity of participants, level of intensity, and equipment needs? Warm-up Phase, Part One: Calisthenics (5 min) 1. Rifle Drill Training 2. Ape Swing Drill 3. Full Orbit Drill 4. Figure-eight Drill 5. SandBell Slam Warm-up Phase, Part Two: Dynamic Stretching and Balance (5 min) 1. HALO 2. Windmill 3. Cossack 4. Inchworm 5. Duck Walk

3 Muscle-Target Phase Primary Target: Lower body Progression one: SandBell ISO Hug-Squats Progression two: SandBell Scoop Squats Progression three: SandBell Deck Squats Primary Target: Lower body Progression one: SandBell Hug-Lunges Progression two: SandBell Full Circle Pass Iron Mike Lunges Progression three: SandBell Lateral Lunge and Snatch Drill (both sides) Primary Target: Lower body Progression One: SandBell Backward Lunge to single-arm Bicep Curl Progression Two: SandBell Tactical Lunge Progression Three: SandBell Pistol (One-legged Squat) Primary Target: Balance Progression one: SandBell One-legged Dead-lift Progression two: SandBell Front and Back Kick (both sides) Progression three: SandBell Hop and Squat Drill Primary Target: Total body Progression one: SandBell Clean Progression two: SandBell Clean and Press Progression three: SandBell Clean-Press-Slam and Push-up Drill Primary Target: Total body Progression one: SandBell Jump-ups Progression two: SandBell Jump up and Close-grip Push-up Drill Progression three: SandBell Donkey Kicks Primary Target: Aerobic Conditioning Progression one: SandBell Quick Feet Progression Two: SandBell I-Hops Progression Three: SandBell I-Hop Squats Primary Target: Upper body Progression one: SandBell Plank Up-Downs Progression two: SandBell Plank Thrust-Tuck Drill Progression three: SandBell Uneven Push-up with Side Plank Primary Target: Upper body Progression One: SandBell Overhead Triceps Extension with two hands Progression Two: SandBell Reverse Fly Progression Three: SandBell Single-arm Clean and Press with Triceps Extension and single-arm Triceps Kickback Primary Target: Upper body Progression One: SandBell Shadowboxing Drill Progression Two: SandBell Single-arm Overhead Press and Squat Progression Three: SandBell Rainbow Slams Primary Target: Aerobic Conditioning Progression one: SandBell Loaded Ski Jumpers with the Charlie Chaplin Drill Progression two: SandBell Loaded Snowboard Shuffles Progression three: SandBell Basketball Drill Primary Target: Core Progression one: Elbow Strike and SandBell Flip Drill Progression two: SandBell Leg Extensions Progression three: SandBell V-up Primary Target: Core Progression One: SandBell Seated twist Progression Two: SandBell Seated twist with feet off ground Progression Three: SandBell Sit-up and Twist Drill Primary Target: Core Progression One: SandBell Shoulder Bridge and Hip Drop Progression Two: SandBell Shoulder Bridge Toe Taps Progression Three: SandBell Single-leg Shoulder Bridge and Hip Drop

4 Aerobic Conditioning Phase: Sprint, in-place Jump Rope Drill High Step Knee Thrust SandBell Lateral Hop Drill SandBell Catch Your Fall Drill Push-up Poker Drill March, in-place Cool-down Phase: Cradle Crunch Lower Back Stretch Glute Stretch Supine Trunk Stretch Ankle Rotation Hamstring Stretch Abdominal Stretch Modified Child s Pose Remarks: 1. The Static Action Sports format includes different durations for each target and is dependant on the level of expertise of the audience. To reduce the intensity, perform less repetitions and at a slower cadence with longer transitions. To increase the intensity, perform more repetitions and at a faster cadence with shorter transitions. 2. High Intensity Interval Training (HIIT) formats are accomplished by performing each target for a specific work to rest ratio, such as 20 seconds maximum output and 10 seconds rest (TABATA).

5 SANDROPE Boot Camp: Partner-assisted version 30:60 sec work to rest Upper Body Core Lower Body Total Body Aerobic Conditioning ROUND 1: Upper Cuts Loaded Sit-up and Press ISO Squat Waves Squat and Single-arm Press, Left and Right Forward and Back Jumps ROUND 2: Side to Side Kneeling Axe Chops Surrender Squats ISO Squat with Side to Side Lateral Hops ROUND 3: Clean-Press-Slams Plank Pull-down and Pull-up Drill Switch Lunge Waves Clean-Press-Slam- Push-ups Rope Drag Sprints ROUND 4: Prone Single-arm Snake Whips Plank Single-arm Outside Circles Deck Squat Press Rainbow Slam Burpee Rifle Drills TEAM ROUND: Log Carry Drills Log Sit-up and Press Duck Walk Dash Team Jump Rope Log Carry Dash Cool-down Phase: Cradle Crunch Lower Back Stretch Glute Stretch Supine Trunk Stretch Ankle Rotation Hamstring Stretch Abdominal Stretch Modified Child s Pose Remarks: 1. The Static Action Sports format includes different durations for each target and is dependant on the level of expertise of the audience. To reduce the intensity, perform less repetitions and at a slower cadence with longer transitions. To increase the intensity, perform more repetitions and at a faster cadence with shorter transitions. 2. High Intensity Interval Training (HIIT) formats are accomplished by performing each target for a specific work to rest ratio, such as 20 seconds maximum output and 10 seconds rest (TABATA).

6 and SandROPE Master Boot Camp: Circuit Training version Powered by Hyperwear, Produced by SGT Ken Introduction and Format: 1. Program format: Fixed Circuit Fitness Training in three phases: Warm-up, Workout, and Cool-down. 2. Exercise-science elements: PROGRESSION, VARIETY and PRECISION. You perform the exercises with gradual progression and work within your limits. You perform a variety of movements in order to achieve function by performance in all three planes of motion and all forms of energy. You focus on movement precision in order to prevent injury and improve movement performance. 3. Program focus: Fixed Circuit Fitness training programs enable the participants to perform the exercises in multiple stations for a uniform measure of time (fixed circuit) each, as opposed to a competition-style circuit training program where you perform the exercises for a specified number of repetitions (free circuit). 4. References: US Army Field Manual 7-22: Army Physical Readiness Training and the Boot Camp Instructor Course Manual (aka Tactical Fitness Trainer Course Manual ). Warm-up Phase: Aerobics: Perform 4-6 minutes of aerobic endurance exercises or calisthenics, such as running in-place, Side-Straddle-Hops Jumping Jacks or jumping rope in order to warm-up the muscles and tendons. Dynamic Flexibility: Perform 4-6 minutes of dynamic flexibility exercises, such as Knee Lifts, Hip Stretches, Leg Lifts and Shoulder Rotations. Note: Static stretches are not to be performed as part of the warm-up phase. Station #1: SandROPE Team Drills Station #9: Figure-eight Drill Note: Repeat until time is reached. Station #8: Leg Extensions Station #7: Torso Twist Slams Station #6: SandROPE ISO Squat Side to Side Workout Phase: Note: Refer to Circuit Training Floor Plan example. START! Cool-down Phase: Dynamic or Static Flexibility: Perform 6-8 minutes of dynamic or static flexibility exercises. Station #2: Rainbow Slams Station #3: Deck Squat and Get Up Station #4: Clean-Press-Slam and Push-up Station #5: SandROPE Switch Lunge Waves