MMC Training Highlights Phase I

Okay there are 4 Phases broken into 3 month groups. Since I have this program long-hand I'm typing in, i.e. being lazy, so I'll just do phase I tonight.

Jul/Aug/Sep
(25lb ruck on med and long runs; weekends off; X-Train should be canoeing at least 2/mnth and last week of month = active recovery w/o ruck)

Jul

Mon 6k + wts
Tue 8k
Wed X-train (wk 1 30 min, wk 2 45 min, wk 3 60 min= 30/45/60 rule )
Thr light cardio @ 30/45/60 rule + wts
Fri 10k

Wts for Jul - Strength and muscle mass

Aug

Mon 4 hills + wts
Tue 10k
Wed X-Train 30/45/60 rule
Thr light cardio @ 30/45/60 rule + wts
Fri 13k

Wts for Aug - Strength

Sep

Mon 8k + wts
Tue 10k
Wed X-Train 30/45/60 rule
Thr light cardio @ 30/45/60 rule + wts
Fri 16k

Wts for Sep - Endurance

Wt Program
(formulated for back injury @ SI joint dislocation and knee injury @ PFS)

Wts - Strength + Muscle Mass

8-12 Reps @ 2-3 sets w/ 30-90 sec rest

barbell squats
standing leg curls
calf raises
crunches - ball
back extensions
x-overs - ball
1 arm dumbbell row
bench press
shoulder press
bicep curl
tricep extension

Wts - Strength

6-10 reps @ 3-4 sets w/ 2-5 min rest

leg press
lying leg curls
chest press machine
lateral raise machine
knee lifts/hanging knee lifts
back extensions

Wts - Endurance

15-20 reps @ 2 sets w/ 30-60 sec rest

ball squats
ball supine hamstring curls
seated row
dips machine
pull-ups machine
dumbbell shoulder raise - front, side, back
core stabilizer - plank (1 min)
back extensions
core stabilizer - side holds (1 min)