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"LEGS OF STEAL" READINESS CHALLENGE

Updated: Jan 24


Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals.


These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits.


LEGS OF STEAL is a challenge of your lower body strength and endurance.  


Prep/Warm-up

CNS Prep & Activation

2 ROUNDS

or Kettlebell Swings-10 reps @ appropriate weight

A2. Pallof Press-8-10 reps each side

A3. Forward & Backward Monster Walk-10 yards each way 

A4. Reverse Lunges-10 reps each leg @ slow tempo

Rest 30-60 seconds between rounds 


Coaching Comments:

Take your time to warm-up your legs properly.


Readiness Test # 1

3 ROUNDS

B1. Loaded Reverse Lunge-10 reps each leg @ appropriate weight

B2. Unloaded Split Squat ISO Hold-20-30 seconds each leg

B3. Straight Arm Copenhagen Side Plank-30 seconds each side

Rest 1:30 between rounds


Readiness Score:

Weak-No weight and 20 second ISO hold

Capable-20 lbs in each hand and 20 second ISO hold

Strong-30 lbs in each hand and 20 second ISO hold

Top Tier-40 lbs in each hand and 30 second ISO hold


Readiness Test # 2

Maximum # of ROUNDS in 20 Minutes

C1. Loaded Bar Dips @ 25 lbs-12

C2. Flutter Kicks-50 reps each leg alternating

C4. Loaded Goblet Squats @ 25 lbs-20

Minimal rest between rounds


Readiness Score:

Weak-4 rounds

Capable-5 rounds

Strong-8 rounds

Top Tier-10 rounds


Coaching Comments:

On a running clock, perform as many rounds as you can in 20 minutes. Go from one exercise to the next and take minimal rest breaks. Get into a solid groove and minimize transition time between exercises and rounds.


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If you are interested in online performance coaching and programming, click HERE to 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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