Bushwhacker

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  • Develops short duration work capacity, general strength, tactical agility, and mixed-mode endurance.
  • 5 training weeks, 5 sessions days per week, 25 total sessions.
  • Appropriate for athletes preferring a garage gym program with sessions that can be completed in 45-60 minutes.

$39.00

DESCRIPTION

PROTOCOL OVERVIEW

Bushwhacker is an intensive, 5-week, 5 day/week cycle purpose built to increase the athlete's Work Capacity, Strength, Agility, and Aerobic Capacity so that they are able to sustain high levels of power production for short durations. There are 5 training days each week with 3 work cap sessions, 1 general strength session, and 1 mixed-mode endurance session. The training incorporates a great deal of variety and the loading is based on DBM or “difficult but manageable” making it ideal for those with access to a garage gym set-up, intermediate athletes as well as hybrid athletes interested in a maintenance program with a focus on high intensity intervals.

TRAINING STRUCTURE FOR WEEKS 1-5

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

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 other 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.

REQUIRED EQUIPMENT

To complete this program you'll need the following equipment:

  • Barbell and squat rack
  • Metal or bumper plates, and change plates
  • Pull-up bar
  • Assortment of Dumbbells and/or Kettlebells
  • Bench
  • Sandbag – 25-40lb [Females] / 40-60lb [Males]
  • Slam Ball [optional] – 15-30lb
  • 16-18″ Step-up/Plyo box

Equipment useful to have:

  • Rower, skierg, assault bike
  • Foam Roller

FAQs

Who is this program most appropriate for?

This protocol is developed for individuals who have access to a full garage or globo gym set-up [i.e. barbells, sandbags, pull-up bar, dumbbells, etc.], and want a protocol that helps improve general work capacity and multi-modal endurance while maintaining general strength.

How long are the training sessions?

The strength sessions are structured in a way that can be completed in 60 minutes or less. The endurance based training sessions vary, but should be completed in under 60 minutes as well.

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