This is a basic 12 week Strength, Muscular Endurance and work Capacity program. Each week is about 5 hours of training.You will train 4 days a week. You can scale the reps, weight, and paces as needed. The suggested scheme is for a intermediate level athlete.

This plan rund for 12 weeks straight with no deload week. The intent is for you to load it then move is as you see fit to work in you training Annual Training Plan.

Basically Each week has:
1 Upper and Lower Body focused Stregnth Progression,
1 Upper and lower Body work capacity/Muscular Endurance Progression
2 Treadmill Metabolic Condition Sessions after upper body work
2 short Core Sessions.
Contact ryan@commandoculture for questions