Month: May 2016

Coastal Athlete Program

05/31/16 STRENGTH (CAP)

Strength

strength and balance deficiencies are exposed in the turkish getups

The strength portion of the “in season” program is designed to help reinforce areas of your body that could fail in a critical situation.  Pay close attention to the RPE rating for loading.  We advise all athletes participating in this program to stick to this loading in order to maximize results.  Over training does not equal more gains.  Listen to your body.

5×1 (per side) Turkish get up @RPE8.5

3×6 db split squats @RPE7

4×6 standing db curl & press @RPE7

3×6 db front raises @RPE7

3×6 db fly @RPE7

http://thefittutor.com/rpe-scale/
http://thefittutor.com/rpe-scale/
Coastal Athlete Program

Calisthenics + Endurance (CAP)

Calisthenics + Endurance

x5 rounds

max weighted bridge or leaning rest position holds

05/30/16 Calisthenics + Endurance (CAP)
05/30/16 Calisthenics + Endurance (CAP)

Accumulate 100/80/60 (scale as needed) reps per movement over the course of the day

  • we recommend breaking this up into sets of 6-20 reps per set

push ups

air squats

lunges

flutter kicks

spider man push ups

Endurance

– This endurance block is designed as a single evolution.  If you train in a pool, run near your facility then immediately transition to the water and DO NOT TOUCH THE WALLS IN THE POOL

2-mile run + 800m mile swim

Coastal Athlete Program

(CAP) SUMMER FTP OVERVIEW

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Welcome to the APA Coastal Athlete Program (CAP) Summer Fitness Cycle.  The following document is designed to give you, the facilitator, the opportunity to understand the method behind the madness.  This entire program is free because our primary objective at APA is to increase the survivability of the brave men and women who put themselves forward to keep the public safe. 

This proud family of lifesavers knows that the time to train is not as easy to come by during duty.  This program is designed for athlete participation while not in an “on duty” status.  Participate at your own risk before or after your shift.  

NEVER TRAIN ALONE IN THE WATER! ALWAYS HAVE QUALIFIED RESCUE PERSONNEL ON HAND

All the following intellectual property belongs to Apex Predator Athletics.  If you would like to use this program for your region or station please contact us directly apexpredatorathletics@gmail.com for additional support.

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KEY

C – Calis

D – Distance

S – Strength

Sp – Speed

Ply – Plyometrics

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coastal athlete summer fitness transition phase

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FITNESS = LIFE

TRAIN TODAY SO THAT YOU CAN RESPOND TOMORROW

Coastal Athlete Program

(CAP) Rest

Rest, but don’t just sit on your ass.  Play a pickup game of soccer, go hike in a state or national park, run your dog till it begs you to stop.  Everything you do should make you better at life, not better at exercise.

Coastal Athlete Program

(CAP) Block D

Like a timeless piece of art, the Run Swim Run is the foundation of any rescue athlete’s training program. Always swim with a buddy or under qualified supervision.

Run Swim Run

5 surf zone sprints

2-mile run

5 surf zone sprints

800m swim