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Female military members and police are more susceptible to different injuries (mental and physical) than their male peers. This program is developed with considerations for bone mineral density, full body strength (research shows this to be incredibly important for female members especially), and exercises targeting body regions more like

Female military members and police are more susceptible to different injuries (mental and physical) than their male peers. This program is developed with considerations for bone mineral density, full body strength (research shows this to be incredibly important for female members especially), and exercises targeting body regions more likely to be injured in female service members. 

Training experience: Advanced (training consistently for at least 1 year [preferably more], with a minimum of 4 strength or conditioning sessions per week)

Prerequisite physical fitness:

- Run 5km in under 30 minutes

- No medical restrictions

- Perform at least 15 push-ups without stopping 

- Front squat 10 reps or more at 60% of bodyweight

Program length: 12 weeks (2 phases of 6 weeks)

Equipment required: Squat rack, dumbbells, kettlebells, mini bands, resistance bands, sled, assault bike.

Training week breakdown: 3 strength and conditioning days, 2-3 cardio specific days (running, choice cardio, or a circuit).

Training focus: 

-Running speed

-Full body strength 

-Muscle system efficiency

* recommended to add 1 ruck or weighted walk per week 

Note: 

- This program does not guarantee you will not be injured, it is developed with the latest evidence in mind.

- This is designed for individuals who have been training consistently for at least 1 year, with a minimum of 4 strength or conditioning sessions per week. The individual needs to be comfortable and confident performing squats with a barbell, deadlifts, push-ups, bench press, KB swings, and other common lifts performed in a gym setting. 

- This program starts on the next Monday after purchase. 

- You will have access to the program for 20 weeks after it begins.

- Modifications for exercises are possible, if you have questions, please reach out to us at info@thewolftraining.com

High-tempo, land based members, this program was built for you based on years of practical experience and research by our founder Chris M. Edwards, PhD. Spider gives you strength, accessory work, mobility, and cardio in a way that supports your body in the job. 

Goal: Train sustainably with a high job tempo
Ability Level: Experienced  

Con

High-tempo, land based members, this program was built for you based on years of practical experience and research by our founder Chris M. Edwards, PhD. Spider gives you strength, accessory work, mobility, and cardio in a way that supports your body in the job. 

Goal: Train sustainably with a high job tempo
Ability Level: Experienced  

Confident in: 

• Squat, lunge, hinge, push, press, carry.
• Consistently training for >1 year
• Access to Squat Rack, KBs, and Sled (Phase 2 & 3).
  

Phases:

Weeks 1-6: 6 training sessions/week. Circuit style training with time flexibility in mind. Main complexes are to be split between what ever time you have available that day ie. if you have 45 minutes remaining after your warm-up, complex 1 and 2 will be split 20 minutes each with a 5 minute recovery period at the end. Circuit days alternate with cardiovascular focused training, mobility, or maintenance aimed at addressing the common injuries in these occupations. 

Weeks 7-12: 6 training sessions/week. More structured training sessions that focus on strengthening movement patterns, build both muscular strength and cardiovascular endurance. Running is introduced in circuits and trickles into the weekly cycles. 

Weeks 13-18: 6 training days/week with a few double-up days (still understanding the time demands of the job, the time load on those days shouldn't be more than 90 minutes of training total). Introducing power within the strength and conditioning sessions, running continues to increase GRADUALLY. Mobility and movement patterns are still a priority.

Inspired by the ghost pepper, this program is designed for you if you are confident in your movement patterns, and sweat is important to you. 

Goal: Strength and Conditioning, Sweat.

Ability Level: Experienced. 

Commitment: 45-60 minute training sessions, 4 sessions/week, plus mobility & stability day. 

• Good for land-based servicemembers 

Phas

Inspired by the ghost pepper, this program is designed for you if you are confident in your movement patterns, and sweat is important to you. 

Goal: Strength and Conditioning, Sweat.

Ability Level: Experienced. 

Commitment: 45-60 minute training sessions, 4 sessions/week, plus mobility & stability day. 

• Good for land-based servicemembers 

Phases:

1. Week 1-4 alternate S&C with strength,
2. Week 5-8 alternate higher intensity circuits with strength. Weekly 5km run is part of this phase. 
3. Week 9-12 combination. 

*It is recommended 2 days/wk are for cardio

** This program is set to start on Mondays to coincide with other programs ie. Run, Mobility, etc.