Cooper Physical
Fitness Test
Training Plan
COOPER PHYSICAL FITNESS TEST
TRAINING PROGRAM
This 6-week cycle is designed to improve performance on the Cooper Physical Fitness Test, a test commonly used in law
enforcement to gauge LEOs fitness levels.
Your department/precinct may differ in the order of events, or even in the event selection. This plan prescribes the exact event
order given by the Cooper Institute, but it may not match your local protocol. Follow your local protocol over the protocol in this
plan for any differences.
PROGRAM DESCRIPTION
This program follows a general format and gets progressively harder each week. Don’t skip ahead!! The plan is designed to build
upon itself. If you have to miss a training day, start where you left off.
Here’s the Week 1 and 4 schedule (assessment weeks):
Monday: Cooper Assessment
Tuesday: Push-ups, Sit-ups, Bench Press
Wednesday: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run
Thursday: Push-ups, Sit-ups, Bench Press
Friday: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run
And here’s Weeks 2, 3, 5, and 6 schedule:
Monday: Push-ups, Sit-ups, Bench Press
Tuesday: Vertical Jump, 300m Run, 1.5 mile Run
Wednesday: Core/Durability
Thursday: Push-ups, Sit-ups, Bench Press
Friday: Vertical Jump, 300m Run, 1.5 mile Run
EXERCISE PROGRESSIONS
During this train-up every number of repetitions you perform is based on the number of repetitions or times you completed
during your latest Cooper Test or Vertical Jump Leg Strength Assessment.
Example:
Athlete performs 35x Push-ups, 50x Sit-ups on initial Cooper Test during SESSION 1.
Session 2 from the plan calls for:
4 Rounds
30% max reps Push-ups
30% max reps Sit-ups
10x Air Squats
30% of 35x Push-ups is 11 (.3 x 35 = 10.5, round up to 11) and 30% of 50x Sit-ups is 15 (.3 x 50 = 15). So, you’ll
do 11x Push-ups, 15x Sit-ups, and 10x Air Squats every round for four rounds. You don’t have to sprint through
the circuit - it’s not a work cap. You simply want to work briskly, limiting you rest as much as possible. However,
you can break sets if you need to; try to limit rests/breaks to 5 breaths before performing at least one more rep.
Vertical Jump Leg Strength Assessment
This assessment is designed to improve your leg strength for vertical jumping, an important factor in how high you jump. You’ll
perform the session in Sessions 3 and 18. It follows:
COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
Max reps in 20 sec. of the following movements:
Air Squat
Lunges
Jump Lunges
Jump Squats
The whole thing should take you 80 sec. Don’t rest between movements, just transition right into the next as each 20
sec. interval expires.
Think of this as a single event, unbroken, of four different movements. Record reps performed for each individual movement
(so your should have 4 numbers after the assessment).
You’ll use your results in the following circuits, which are progressed:
4 Rounds - use SESSION 3 results
30% max reps Air Squat
30% max reps Lunges
30% max reps Jump Lunges
30% max reps Jump Squats
Rest 30 sec.
Where you’ll figure 30% of each movement using the same process in the prior example. Now, this is a leg intensive
circuit, so plan for your legs to burn. You want to work through the 4 movements in the same manner as the
assessment: back to back, no rest. You may have to pause to give your legs a bit of a break, but again, limit your rest.
We give you 30 sec. at the end to recover before the next round. Use the full 30 sec., then start immediately.
RUN PROGRESSION TABLES
The training plan includes scaled paces based on your 1.5 mile assessment time. Use your latest 1.5 mile assessment time for the
subsequent training sessions.
We use interval training to improve your run. The interval distances are shorter, and pace faster, than your latest assessment pace.
You’ll run 800m intervals to train the 1.5 mile run.
These are scaled to your latest assessment time, and dicate the pace you need to keep for each repeat. The tables are
self-explanatory, and easy to figure out as you work through the training plan. Email [email protected] if you are having
trouble.
There is no table for the 300m sprinting effort. Instead, you’ll perform these sprint intervals as fast as you possibly can each
effort, rest for a sufficient amouont of time, and repeat. Though there are no time demands in the program, a drop in your 300m
runs should be observable over the course of the program.
COMMON QUESTIONS
What equipment is needed to complete this program?
Bench for Bench Press
Enough weight to find a Bench Press 1RM
400m track
Stopwatch
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less than 6 weeks before I officially test?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the runs?
Do your best, and break sets if you need. Be sure to do the total number of rounds, even if you can’t make the reps unbroken.
Don’t quit.
RANGER ASSESSMENT AND SELECTION PROGRAM 1 & 2 TRAINING PLAN, FEBRUARY 2014
What if the bench press percentages are too high for me to get all the reps? What if they feel too light after a couple
sessions?
You can drop 5-10# if needed. If, after a couple sessions, the percentages seem light, add some weight, but be conservative, not
greedy. Start by adding 5# total (2.5# on each side).
Why do I have to work through so much of the training sessions after already being fatigued?
Part of any physical fitness test is assessing your ability to do the most amount of work you can in the face of fatigue. The
structure and volume of this training program reflects that reality and is designed to innoculate you from a significant
performance decrease due to fatigue. This is to your benefit.
Unfamiliar Exercises? Questions?
Go to www.militaryathlete.com and click the “Exercises” link to see unfamiliar exercises.
More Questions?
Email [email protected]
Good Luck!
Rob Shaul, Military Athlete
COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 1 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 1 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 1 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 1 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 1 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SESSION 1
Obj: Cooper Physical Fitness Test Warm-up: 3 Rounds 8x Push-ups 8x Air Squats 8x Sit-ups Instep Stretch Training:
(1) Vertical Jump Test. Results:________________ (2) Find Bench Press 1RM. Results:________________ (3) Max reps Sit-ups in 60 sec. Results:________________ (4) 300m Sprint for time. Results:________________ (5) Max reps Push-ups in 60 sec. Results:________________ (6) Run 1.5 miles for time. Results:________________
SESSION 2
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 5x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 5! 50 2! 5 60 3! 5! 70 4-8! 5! 80 (2) 4 Rounds
30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3) 3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
SESSION 3
Focus: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run Warm-up:
4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) Max reps in 20 sec. of the following movements:
Air Squat Lunges Jump Lunges Jump Squats
The whole thing should take you 80 sec. Don’t rest between movements, just transition right into the next as each 20 sec. interval expires.
RECORD YOUR REPS FOR EACH INDIVIDUAL MOVEMENT Air Squats: __________________ Lunges: ____________________ Jump Lunges: _______________ Jump Squats: ________________ (2) Run 300m for time.
Rest 5 min. (3) 3 Rounds
Sprint 100m @ 100% effort. Rest 60 sec.
Rest 5 min.
(4) 3 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
SESSION 4
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 5x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 5! 50 2! 5 60 3! 5! 70 4-8! 5! 80 (2) 4 Rounds
30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Only rest as much as you need. Try to limit it to 5 breaths.
(3) 3 Rounds 3x Floor Slide 3rd World Stretch Lat + Pec Stretch Pigeon Stretch
SESSION 5
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 4 Rounds - use SESSION 3 results 30% max reps Air Squats
30% max reps Lunges 30% max reps Jump Lunges 30% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min.
(3) 3 Rounds
Sprint 100m @ 100% effort. Rest 60 sec.
Rest 5 min.
(4) 3 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
WEEK 2 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 2 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 2 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 2 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 2 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SESSION 6
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 4x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 4! 55 2! 4 65 3! 4! 75 4-8! 4! 85 (2) 4 Rounds
40% max reps Push-ups 40% max reps Sit-ups 12x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3) 3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
SESSION 7
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 4 Rounds - use SESSION 3 results 40% max reps Air Squats
40% max reps Lunges 40% max reps Jump Lunges 40% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min.
(3) 3 Rounds
Sprint 100m @ 100% effort. Rest 60 sec.
Rest 5 min.
(4) 4 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
SESSION 8 Obj: Core/Durability Training:
(1) 6 Rounds
15/15 sec. Standing Founder 15/15 sec. Kneeling Founder 7x EOs
7x Face Down Back Extensions (2) 2 Rounds
20 sec. Jane Fonda
20 sec. Shoulder Hand Job - unloaded
SESSION 9
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 4x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 4! 55 2! 4 65 3! 4! 75 4-8! 4! 85 (2) 4 Rounds
40% max reps Push-ups 40% max reps Sit-ups 12x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Only rest as much as you need. Try to limit it to 5 breaths.
(3) 3 Rounds 3x Floor Slide 3rd World Stretch Lat + Pec Stretch Pigeon Stretch
SESSION 10
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 4 Rounds - use SESSION 3 results 40% max reps Air Squats
40% max reps Lunges 40% max reps Jump Lunges 40% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min. (3) 2 Rounds Sprint 50m @ 100% effort. Rest 45 sec. Rest 5 min. (4) 2 Rounds Sprint 100m @ 100% effort. Rest 60 sec. Rest 5 min.
(5) 4 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
WEEK 3 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 3 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 3 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 3 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 3 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SESSION 11
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 3x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 3! 60 2! 3 70 3! 3! 80 4-8! 3! 90 (2) 4 Rounds
50% max reps Push-ups 50% max reps Sit-ups 15x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3)3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
SESSION 12
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 4 Rounds - use SESSION 3 results 50% max reps Air Squats
50% max reps Lunges 50% max reps Jump Lunges 50% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min. (3) 2 Rounds Sprint 50m @ 100% effort. Rest 45 sec. Rest 5 min. (4) 2 Rounds Sprint 100m @ 100% effort. Rest 60 sec. Rest 5 min.
(4) 5 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
SESSION 13 Obj: Core/Durability (1) 6 Rounds
15x Russian Twists - unloaded 45 sec. Front Bridge 7x Windshield Wipers 15x Flutter Kicks (2) 2 Rounds 25 sec. Jane Fonda
25 sec. Shoulder Hand Job - unloaded
SESSION 14
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 3x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 3! 60 2! 3 70 3! 3! 80 4-8! 3! 90 (2) 4 Rounds
50% max reps Push-ups 50% max reps Sit-ups 15x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3)3 Rounds 3x Floor Slide 3rd World Stretch Lat + Pec Stretch Pigeon Stretch
SESSION 15
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 4 Rounds - use SESSION 3 results 50% max reps Air Squats
50% max reps Lunges 50% max reps Jump Lunges 50% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min. (3) 2 Rounds Sprint 50m @ 100% effort. Rest 45 sec. Rest 5 min. (4) 2 Rounds Sprint 100m @ 100% effort. Rest 60 sec. Rest 5 min.
(4) 5 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
WEEK 4 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 4 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 4 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 4 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 4 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SESSION 16
Obj: Cooper Physical Fitness Test Warm-up: 3 Rounds 8x Push-ups 8x Air Squats 8x Sit-ups Instep Stretch Training:
(1) Vertical Jump Test. Results:________________ (2) Find Bench Press 1RM. Results:________________ (3) Max reps Sit-ups in 60 sec. Results:________________ (4) 300m Sprint for time. Results:________________ (5) Max reps Push-ups in 60 sec. Results:________________ (6) Run 1.5 miles for time. Results:________________
SESSION 17
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 16 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 5x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 5! 50 2! 5 60 3! 5! 70 4-8! 5! 80 (2) 5 Rounds
30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3) 3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
SESSION 18
Focus: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run Warm-up:
4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) Max reps in 20 sec. of the following movements:
Air Squat Lunges Jump Lunges Jump Squats
The whole thing should take you 80 sec. Don’t rest between movements, just transition right into the next as each 20 sec. interval expires.
RECORD YOUR REPS FOR EACH INDIVIDUAL MOVEMENT Air Squats: __________________ Lunges: ____________________ Jump Lunges: _______________ Jump Squats: ________________ Rest 3 min.
(2) Run 300m for time. Rest 5 min. (3) 4 Rounds Sprint 50m @ 100% effort. Rest 45 sec. Rest 5 min. (4) 1 Round Sprint 100m @ 100% effort. Rest 60 sec. Rest 5 min.
(5) 3 Rounds use SESSION 16 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
SESSION 19
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 16 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 5x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 5! 50 2! 5 60 3! 5! 70 4-8! 5! 80 (2) 5 Rounds
30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Only rest as much as you need. Try to limit it to 5 breaths.
(3) 3 Rounds 3x Floor Slide 3rd World Stretch Lat + Pec Stretch Pigeon Stretch
SESSION 20
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 5 Rounds - use SESSION 18 results 30% max reps Air Squats
30% max reps Lunges 30% max reps Jump Lunges 30% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min. (3) 4 Rounds Sprint 50m @ 100% effort. Rest 45 sec. Rest 5 min. (4) 1 Round Sprint 100m @ 100% effort. Rest 60 sec. Rest 5 min.
(5) 3 Rounds - use SESSION 16 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
WEEK 5 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 5 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 5 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 5 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 5 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SESSION 21
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 16 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 4x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 4! 55 2! 4 65 3! 4! 75 4-8! 4! 85 (2) 5 Rounds
40% max reps Push-ups 40% max reps Sit-ups 12x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3) 3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
SESSION 22
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 5 Rounds - use SESSION 18 results 40% max reps Air Squats
40% max reps Lunges 40% max reps Jump Lunges 40% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min. (3) 4 Rounds Sprint 50m @ 100% effort. Rest 45 sec. Rest 5 min. (4) 1 Round Sprint 100m @ 100% effort. Rest 60 sec. Rest 5 min.
(5) 4 Rounds - use SESSION 16 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
SESSION 23 Obj: Core/Durability (1) 6 Rounds
20/20 sec. Standing Founder 20/20 sec. Kneeling Founder 10x EOs
10x Face Down Back Extensions (2) 2 Rounds
30 sec. Jane Fonda
30 sec. Shoulder Hand Job - unloaded
SESSION 24
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 16 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 4x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 4! 55 2! 4 65 3! 4! 75 4-8! 4! 85 (2) 5 Rounds
40% max reps Push-ups 40% max reps Sit-ups 12x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Only rest as much as you need. Try to limit it to 5 breaths.
(3) 3 Rounds 3x Floor Slide 3rd World Stretch Lat + Pec Stretch Pigeon Stretch
SESSION 25
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 5 Rounds - use SESSION 18 results 40% max reps Air Squats
40% max reps Lunges 40% max reps Jump Lunges 40% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min.
(3) 6 Rounds
Sprint 50m @ 100% effort. Rest 45 sec.
Rest 5 min.
(4) 4 Rounds - use SESSION 16 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
WEEK 6 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 6 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 6 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 6 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
WEEK 6 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SESSION 26
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 3x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 3! 60 2! 3 70 3! 3! 80 4-8! 3! 90 (2) 5 Rounds
50% max reps Push-ups 50% max reps Sit-ups 15x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3)3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
SESSION 27
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 5 Rounds - use SESSION 3 results 50% max reps Air Squats
50% max reps Lunges 50% max reps Jump Lunges 50% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min.
(3) 6 Rounds
Sprint 50m @ 100% effort. Rest 45 sec.
Rest 5 min.
(4) 5 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals
SESSION 28 Obj: Core/Durability (1) 6 Rounds
20x Russian Twists - unloaded 60 sec. Front Bridge 10x Windshield Wipers 20x Flutter Kicks (2) 2 Rounds 30 sec. Jane Fonda
30 sec. Shoulder Hand Job - unloaded
SESSION 29
Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch Training: (1) 8 Rounds 3x Bench Press Rest Between Rounds
Use the below chart for loading …. Round! Reps %1RM 1! 3! 60 2! 3 70 3! 3! 80 4-8! 3! 90 (2) 5 Rounds
50% max reps Push-ups 50% max reps Sit-ups 15x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.
(3)3 Rounds 3x Floor Slide 3rd World Stretch Lat + Pec Stretch Pigeon Stretch
SESSION 30
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch Training:
(1) 5 Rounds - use SESSION 3 results 50% max reps Air Squats
50% max reps Lunges 50% max reps Jump Lunges 50% max reps Jump Squats Rest 30 sec.
Rest 3 min.
(2) Run 300m for time. Rest 5 min.
(3) 6 Rounds
Sprint 50m @ 100% effort. Rest 45 sec.
Rest 5 min.
(4) 5 Rounds - use SESSION 1 results 800m Run @ Interval Table Pace 3 min. Rest between intervals