The sixth 12-week cycle is unique. It is divided into two 6-week segments. Each segment has three training days with a different theme each day. You have your choice of exercises and activities based on the designated training calendar.
The three training days per week should ideally be non-consecutive, such as Monday-Wednesday- Friday or Wednesday-Thursday-Sunday. Here’s what the calendar looks like for the last six weeks:
Week 11, Day 1: Short Endurance and Anti-Gravity Day
Choose seven events, including two long endurance:
Long Endurance:
- 3 mile Fartlek run (alternate jog – sprint – walk)
- 2.5 mile flat road run
- 30 minutes on a stair climber, rower, elliptical trainer, or other device
- 2 mile run over varied terrain (hills)
Anti-Gravity :
- Barbell or Machine Squat: 2 sets of 12 reps
- Barbell or Dumbbell Lunge: 2 sets of 10 reps each leg
- Hill Run: 1 set of 12 reps
- Chest Press: 2 sets of 12 reps
- Upright Row: 2 sets of 12 reps
- Overhead Press: 2 sets of 12 reps
- Sled Pushing or Pulling: 6 reps of 30 to 40 yards
- Decline Push Up: 2 of max reps
- Bicep Curl: 2 of 12 reps
- Bench or Machine Dip: 2 sets of max reps
