Tactical Base Phase: Strength, endurance, durability.

Day 1 - Strength
AM

WARMUP
Crawling
Glute activation 1
Glute activation 2
Kettlebell Halo/ band halo
Goblet Squat

STRENGTH - PNP1:The True Novice

ENDURANCE [1. RUN STRONG, 2. BASE ENDURANCE 32-80 km per week]

Running Stage 1 Walk/Run/ Walk Intervals

Perform this three times per week

Now we start adding time to the

intervals and push that out to ten
minutes
Increase interval time again

Increase interval time again

Extend out to an hour of total time

Running Stage 2 Build Strength, Endurance, & Stability (Stick with phase for 24 weeks
Notes:

Perform this per week:

Session 3

Running Stage 3 Base endurance (32-80 km per week)

Week#

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19

DURABILITY [Strong + good endurance base + few injury compensations + you move w
Warmup

Stretch

endurance, durability.
Day 2 - Endurance
AM

, 2. BASE ENDURANCE 32-80 km per week]

Walk Intervals

Week
Week
Week
Week

1
2
3
4

Jog
Jog
Jog
Jog

1/Walk
2/Walk
3/Walk
4/Walk

4
3
2
1

x
x
x
x

6
6
6
6

Week 5 Jog 6/ Walk 4 x 4

Week 6 Jog 7/ Walk 3 x 4
Week 7 Jog 8/ Walk 2 x 4
Week 8 Jog 12/Walk 3 x 3
Week 9 Jog 13/Walk 2 x 3
Week 10 Jog 14/Walk 1 x 3
Week 11 Jog 17/Walk 3 x 3
Week 12 Jog 19/Walk 1 x 3
Week 13 Jog 60 mins.
Week 11 Jog 17/Walk 3 x 3
Week 12 Jog 19/Walk 1 x 3
Week 13 Jog 60 mins.

gth, Endurance, & Stability (Stick with phase for 24 weeks)

Run an hour twice a week with a longer run of 90-120 minutes on another day
The mid-week runs are to be easy, nasal breathing runs.
The weekend run is easy as well, but run the last twenty to thirty minutes a little bit harder.
Session 1: Run 60 mins
Session 2: Run 60 mins
Session 3: 90-120 minutes
Week1
Week2
Week3
Week4
Week5
Week6
Week7
Week8
Week9
Week10
Week11

ance (32-80 km per week)

Sun.

6.5
6.5
8
5
8
9.5
9.5
5
11
11
13
6.5
13
14.5
14.5
8
16
16
9.5

ndurance base + few injury compensations + you move well]

Work up to crawls of 30m, forward and reverse up on your hands and feet
10x Strongfirst glute hip bridge with shoe, The Cook Bridge/Cook Hip Lift, Glute Bridge With March
The Goblet Squat to halo drill
The Turkish Get-Up

Chest
Hip Flexors
Biceps/ shoulder
Hamstrings
Calves
Groin
Hip Opener

Day 3 - Strength
AM

4 week crawling plan Tim Anderson

3x 20 reps each side
3x 20 reps each side
3x 12 reps
3x 12 reps

Day
Mon
Wed
Fri
Sat

Maintain 3 times a week

ase for 24 weeks)

er run of 90-120 minutes on another day

asal breathing runs.
run the last twenty to thirty minutes a little bit harder.

80 min
95 min
100 min
90 min
105 min
110 min
100 min
120 min
90 min
110 min
90 min

Mon.

Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest

s + you move well]

nd reverse up on your hands and feet

shoe, The Cook Bridge/Cook Hip Lift, Glute Bridge With March

Day 4 - Endurance
AM

(Baby crawl and leopard first, then Spiderman)

(Glute activation 1: Maximus)
(Glute activation 2: Medius)

Accessory

Week
Week
Week
Week

14
15
16
17

Jog
Jog
Jog
Jog

60
60
60
60

mins
mins
mins
mins

Week 18 - Jog 60 mins

Week 19 - Jog 60 mins
Week 20 -Jog 60 mins
Week 21 - Jog 60 mins
Week 22 - Jog 60 mins
Week 23 -Jog 60 mins
Week 24 - Jog 60 mins
Week 25 - Jog 60 mins
Week 26 - Jog 60 mins
Week 27 - Jog 60 mins
Week 28 - Jog 60 mins
Week 29 - Jog 60 mins

Tue.

5
6.5
6.5
5
5
5
5
6.5
5
6.5
6.5
5
8
8
8
6.5
9.5
9.5
6.5

ge With March

The chest opener

The kneeling hip flexor stretch , The lunge hip flexor stretch, The karate stance hip flexor stretch
The biceps and shoulder stretch
Dirty yoga hamstring stretch 1, Dirty yoga hamstring stretch 2, dirty yoga hamstring stretch 3, The
The calve stretch
The Karate stretch groin stretch, The seated groin stretch
5 Stretches to Regain Hip Mobility and Flexibility

Day 5 - Strength
AM

piderman)

Reps

Accessory:

Upper body vertical push:

Horizontal Push:
Upper body pull:
Squat:
Hip hinge:
Core/carries/everything else:
Dips
Barbell bench Hip Thrusters

Wed.

Rest
Rest
Rest
Rest
5
5
6.5
Rest
8
8
9.5
Rest
9.5
10
11
Rest
13
13
Rest

unge hip flexor stretch, The karate stance hip flexor stretch

yoga hamstring stretch 2, dirty yoga hamstring stretch 3, The good morning hamstring stretch, Standing, se

seated groin stretch

d Flexibility

Day 6 - Endurance

Day 7 - Strength

AM

AM

Glute activation 1: Maximus

Bodyweight glute bridge
Cook bridge
Wall sprinters
Band pull through

Glute activation 2: Medius

Monster walk
Sumo walk
Band seated abduction
Band around knees squats or Goblet squats with ban
Kettlebell farmer walks

Sets

Standing barbell overhead press

Bench Press
Barbell rows
Barbell back squat
Deadlift
Plank progression: Full planks

Thu.

Fri.

6.5
6.5
6.5
5
5
5
5
5
6.5
6.5
6.5
6.5
8
9.5
9.5
6.5
9.5
11
8

Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest

4 week crawling plan breaking muscle; Week 1

10x 3 sets
10x 3 sets
5x1 set each arm

exor stretch

stretch 3, The good morning hamstring stretch, Standing, seated on chair, seated on floor

Goblet squats with band

Press 1.1x BW
Bench Press 1.5x BW
Row 1.5 BW
Squat 1.5x BW
Deadlift 2.0x BW

Sat.

Total

5
5
5
5
5
5
6.5
5
5
6.5
6.5
6.5
6.5
6.5
8
6.5
6.5
6.5
6.5

23
24.5
26
20
28
29.5
32.5
21.5
35.5
38.5
42
24.5
45
48.5
51
26.5
54.5
56
30.5