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 first six weeks:

 

 

Choose the designated number and/or type of exercises for each day according to the training calendar. For example, week one/day one (anti-gravity) requires four events and one of the four being a lower body event: Chest Press 2 x 15, Pulldown 2 x 15, Overhead Press 2 x 15, and (lower body) Hill Run 1 x 15 reps. All options should be physically demanding.

 

Week 2, Day 3: Short Endurance and Anti-Gravity

 

Choose six events, including two lower body exercises:

 

Short Endurance:

  • 10 x 100 meter/yard sprints with a 2:00 rest between each
  • 5 x 200 meter/yard sprints with a 4:00 rest between each
  • 20 x 50 meter/yard sprints with a 1:00 rest between each

 

Anti-Gravity:

  • Body Weight Ground Pull Up: 2 sets of max reps
  • Walking Lunge: 2 sets of 20 reps each leg
  • Incline Press: 2 sets of 15 reps
  • Chin Up: 2 sets of max reps
  • Leg Press: 2 sets of 15 reps
  • Body Weight Squat: 1 set of0 100 reps
  • Standing Overhead Barbell or Dumbbell Press: 2 sets of 15 reps
  • Chest Press: 2 sets of 15 reps
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