PHYSICAL READINESS SESSION
- Coach C
- Sep 22, 2025
- 2 min read
The following training session is taken directly from my Daily Readiness Program. These workouts are designed to safely train the entire body in balanced fashion in only 20 to 30 minutes per day.
The emphasis of this program is upper body and lower body strength development consisting of three days per week. Aerobic conditioning is programmed for two days each week but I highly recommend at least three for best results.
In these particular readiness sessions, we begin with power and activation exercises designed to prep the central nervous system, muscles, and connective tissue. This potentiation should take no more than 10 minutes to complete.
Following the potentiation, we train the entire body succinctly. No wasted time or effort.
For those who have a busy schedule and don't want to have to think about what to do each day and want to ensure you are training effectively, this program is for you.
CNS Prep & Activation
2 ROUNDS
A1. Med Ball Slams-8-10
or Rotational MB Slams-5 reps each side alternating
A2. Glute Raise or Hamstring Curl variation-10
A3. Lateral Monster Walk-10 yards each way
A4. Pull-ups or Chin-ups-3-5 reps @ appropriate ability level *
Rest 30-60 seconds between rounds
Coaching Comments:
* Perform Assisted Pull-ups or Chin-ups if necessary.
Training
B. Pull-ups-10 sets x 2 reps @ the appropriate intensity level *
Rest 30-45 seconds between sets
or Seated Cable Lat Pull Down - Overhand-3 sets x 15 reps @ moderately heavy
Rest 1:00 between sets
2-3 ROUNDS
C1. Dynamic Side Lunges-8-12 reps each leg
C2. Atomic Sit-ups
or Sit-ups w/ feet unanchored-25-40 reps @ SME
C3. Hand Release Push-ups-8-15 reps
Rest 1:00 between rounds
FLR-3:00 in as few sets as possible - elevate feet on a box for added challenge
Rest 30-60 seconds between sets
Coaching Comments:
* Perform Assisted Pull-ups or Chin-ups if necessary. For those who are strong on the Pull-up and need more of a challenge, perform a Loaded Chin-up as a substitute.
@ SME or Sub Max Effort means accumulating the prescribed # of reps while staying away from muscle failure and excess muscle fatigue. Break the reps into cluster sets as necessary.
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