HTP/PSD – Shrapnel

  • Develops short duration work capacity, absolute strength, and multi-modal endurance.
  • 5 training weeks, 5 sessions days per week.
  • A majority of this program can be adapted for your individual level of fitness, time, and equipment availability.
  • Appropriate for athletes preferring a garage gym program with sessions that can be completed in 45-60 minutes.

$29.00

DESCRIPTION

PROGRAM OVERVIEW

The Vanguard series is composed of programs designed and geared towards meeting the multi-faceted fitness demands of personal/high threat protection work.

The Firebase series are programs designed as day-to-day programming to prepare individuals to meet the multifaceted fitness demands of military, law enforcement, and OGA mission sets.

Shrapnel is the second program in the Vanguard series and is purpose built for the contract operator wanting to build fitness with minimal equipment and will focus on 6 relevant attributes: Strength Endurance, Work Capacity, Tactical Agility, and Midsection Strength, and Multi-Modal Endurance.

Over the course of 5 weeks the athlete will see a progression in both intensity and overall volume. The athlete should use the fitness based sessions 5 times per week, with the weekends being left for complete rest or other recovery focused activities.

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

TRAINING STRUCTURE FOR WEEKS 1-5:

• Monday: Mixed-Mode Endurance
• Tuesday: Strength Endurance + Trunk + Durability
• Wednesday: Tactical Agility + Work Capacity
• Thursday: Endurance - Distance Run
• Friday: Strength Endurance + Trunk + Durability
• Saturday: Rest Day
• Sunday: Rest Day

REQUIRED EQUIPMENT

To effectively complete this program you'll need:

  • Ruck or Sandbag (pick 2 from the available options) women = 25/40/60lb // men = 40/60/80lb
  • Pull-up bar or low hanging bar for horizontal pull-ups
  • Light to medium resistance band
  • Optional: 16-18″ Step-up box, sled/tire for dragging

FAQs

Who is this program most appropriate for?

This protocol is appropriate for the protection specialist that wants or needs day to day fitness programming in order to remain "fit to fight".

How long are the training sessions?

The strength sessions are structured in a way that can be completed in 60 minutes or less.

Why do some of the sessions show 2-3 and 3-4 blocks?

The range of blocks allows for each individual to scale session intensity and length based on whether they’d like a little more, or a little less.

What is your advice on nutrition?

See out FAQ page for some of our basic guidelines concerning nutrition.

How should I train if I cannot maintain a 5 on, 2 off schedule?

It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the plan. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training program.

I have more questions, where can I have those answered?

Please email us at training@epochascent.com