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Fitness Introduction Training Session

Writer's picture: Coach CCoach C


The following training session is taken directly from my FIT Level 2 program, a bodyweight-focused resistance training program designed for beginner and intermediate-level individuals to improve functional strength, endurance, and work capacity.


Warm-up

2 ROUNDS

A1. Inverted Bar or Ring Rows w/ knees bent-3-5

A5. Glute Bridge Isometric Hold w/ knee extension-20 seconds each leg alternating

Optional

Rest 30 seconds between rounds


Specific Warm-up

B. Assisted Pull-ups or Chin-ups-2 sets x 2-3 reps @ appropriate intensity level

Rest 1:00 between sets


Training

5 ROUNDS

A1. Assisted Pull-ups or Chin-ups-5 reps @ appropriate assistance level *

A2. Plank Shoulder Taps-20 seconds each shoulder alternating

A3. Loaded Goblet Squats-10 reps @ 25lbs

Rest 1:00 between rounds

 

3 ROUNDS

B4. Stability Ball Bird Dogs-8 reps each side alternating @ slow and controlled tempo

Rest 1:30 between rounds


Coaching Comments:

A round is one complete rotation of two or more exercises and their respective repetitions.

 

* 5 reps should feel challenging but doable each round. Reset the intensity as necessary. Increase the intensity level from FIT Level 1


If you are interested in my online coaching and programming delivered through the FIT app, click HERE to reach out and get started.


Get Ready! Stay Ready!

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The Optimal Readiness physical fitness training and coaching program is designed for high-level athletes as well as everyday professionals. The program focuses on physical performance training and also extends attention to quality mental performance training. This is physical conditioning for elite level strength and conditioning for professional athletes and military professionals. Whether you are in the Army, Navy, Marines, Coast Guard, National Guard or any other area of service, these fitness programs developed by a Navy SEAL will help you perform at your optimal personal best. Individuals who have worked with the Rangers, SEALs, or other SPECOPS teams have found these physical training programs to be challenging and instrumental in achieving their personal physical training goals. A number of Navy SEALs utilize these workout programs to build their physique and endurance. Emergency responders and civil servants face numerous challenges in the line of duty, so these fitness programs will support Firefighters, Police, Fire, Ambulance, Police officers, fire fighters, and more. These are physical fitness workouts that include both bodyweight exercises, pull ups, situps, pushups, squats, mountain climbers, as well as an extensive list of exercises that can modified to an individual’s personal needs. The program also includes exercise guides and coaching to ensure the safety of each athlete and/or military veteran. These programs will challenge even the strongest athlete, this is the ultimate workout and exercise site providing intense fitness workouts designed by Navy SEALs. If you feel intimidated by online training and workouts, you may also be eligible for personal coaching by a Navy SEAL or a designated fitness coach.

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