Firebase – Whiskey

PROTOCOL OVERVIEW

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.

Whiskey is a 6-week, 5 session/week protocol designed for individuals with access to a full garage/commercial gym set-up. This block of training balances strength, strength endurance, work capacity, midsection strength, and loaded endurance making it ideal for those who would like to become more familiar with a wide range of movements and conditioning methodologies.

While being barbell intensive, appropriate equipment substitutes are also prescribed for each exercise making sessions easy to execute at almost any gym.

METHODOLOGY

This training program has you taking your fitness assessments on the Tuesdays of weeks 1, 3 and 6. In order to “scale” this program to your individual fitness level, you will utilize “difficult but manageable” for the loaded (dumbbell or kettlebell) exercises and a percentage of your most recent assessment score for the bodyweight portions of the workout.

TRAINING STRUCTURE

• Monday: Endurance - Distance Run
• Tuesday: Assessment -OR- Strength Endurance + Trunk / Balance + Durability
• Wednesday: Mixed-Mode Endurance -OR- Ruck Run
• Thursday: Strength Endurance + Durability
• Friday: Endurance - Distance Ruck
• Saturday-Sundays: Recovery Days

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.