Couch to Battlefield Challenge - training program, Week 1 Ok Couch Potatoes. Christmas and New Year is over and the kids are going back to school, so it’s time to start training for your next challenge. That’s right maggots – Get off your bums and get moving. If you’ve made best friends with the sofa over the festive season then this is for you. With the ACT event just 9 and VIC 12 weeks away, it’s time to start training. To help, Soldier Dan has created a basic training program designed for those with no equipment or gym memberships and maybe starting at the bottom of the fitness ladder. If you currently can’t run 5km nonstop then this is for you. Weve even included exercise cards showing the activities for week 1. So no excuses. Each week we will release the next 7 days of training. Feel free to increase distances to suit your ability, but no cheating as the program below is the minimum to be completed. The program will increase your distance/jogging stamina and also focus on the large muscle groups with self-body weight resistance training. The Battlefield Challenge is a 7km course with 40 obstacles. The program will build you to that distance and increase your strength to complete the various obstacles. Good luck and train hard. • Note if you have any medical issues or not exercised for an extended period of time it may pay to visit the doc to get the all clear. Also remember to warm up before and stretch of after each session. If you need warm up and stretch techniques please yell out and I will post on FB. Week 1 Day 1: Let’s just get the body moving again. Complete a steady 30 min walk pushing to a level that you can maintain a conversation. Day 2: Same as day one Day 3 : Lets wake up the muscles – 3 sets of the following with 1 minute rest between each set. 3x 10 push ups – 3x 10 squats – 3x 10 sit ups – 3x 5 Jump knees to chest Day 4: Do the following 3 times. Walk 1km then Jog 1 minute Day 5: Walk 500 meters – jog 100 meters and repeat. Keep going for 30 mins Day 6: Back to the muscle groups – 3 sets of the following with 1 minute rest between each set. 3x 10 push ups – 3x 10 squats – 3x 10 sit ups – 3x 5 Jump knees to chest Day 7: Off – rest day Remember if you want to make the training harder to suit your fitness then just increase the distances and reps of each day.
Posted on: Tue, 27 Jan 2015 23:01:23 +0000
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