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Prepare for NALC & Air-Assault School
WORKOUT A
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EXERCISE |
WEEK 1 |
WEEK 2 |
WEEK 3 |
WEEK 4 |
OBSTACLE
COURSE OR CIRCUIT
The ideal Obstacle Course would replicate what is found at Air-Assault
School. If this is not available, develop a Circuit that includes a rope
climb and 6 foot wall at a minimum. Run a minimum of 30 seconds between
obstacles. |
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GUERILLA
CIRCUIT
Conduct each exercise for 20-40 seconds with no rest between |
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| All Fours
Run |
20-40 sec |
20-40 sec |
20-40 sec |
20-40 sec |
| Broad Jump |
20-40 sec |
20-40 sec |
20-40 sec |
20-40 sec |
| Crab Walk |
20-40 sec |
20-40 sec |
20-40 sec |
20-40 sec |
| Jump Squat |
12-15 Reps |
12-15 Reps |
12-15 Reps |
12-15 Reps |
| AGILITY EXERCISES |
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| Hour Glass Drill |
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| Tree Line Shuffle Drill |
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| Ski Hops |
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| Star Drill |
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ABDOMINAL |
| SIT-UPS |
50-100 |
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| SIDE RAISE (Left) |
15-25 |
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| SIDE RAISE (Right) |
15-25 |
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*Run the Obstacle Course or Circuit at least twice. Work
up to doing 3 sets (warm-up, moderate and full speed). Rest 2-5 minutes between
sets
WORKOUT B
| EXERCISE |
WEEK 1
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WEEK 2 |
WEEK 3 |
WEEK 4 |
| BENCH PRESS |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Flat 5-8 Reps |
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| Incline
5-8 Reps
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| Decline
5-8 Reps |
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| Dumbbell Shoulder Press |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps |
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| Work Set 2 5-8 Reps |
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| Work Set 3 5-8 Reps |
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| BICEPS CURL |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps |
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| Work Set 2 5-8 Reps |
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| Work Set 3 |
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| TRICEPS PUSHDOWN |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps |
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| Work Set 2 5-8 Reps |
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| Work Set 3 5-8 Reps |
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| MACHINE ROW |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps |
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| Work Set 2 5-8 Reps |
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| Work Set 3 5-8 Reps |
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| PULL-UPS |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Wide
8-10 Reps
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| Wrist-out
8-10 Reps
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| Wrist-in
8-10 Reps
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| PUSH-UPS |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Wide
25-50 Reps
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| Regular 25-50 Reps |
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| Close
25-50 Reps |
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ABDOMINAL |
| ELEVATED SIT-UPS |
50-100 |
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| INCLINE KNEE-UP |
25-50 |
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| CYCLING TWIST |
25-50 |
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Training Log
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Exercise |
Date
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Date
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Date
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Date
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Date
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Date
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Date
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Wt/Reps |
Wt/Reps |
Wt/Reps |
Wt/Reps |
Wt/Reps |
Wt/Reps |
Wt/Reps |
Wt/Reps |
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Cardiovascular
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