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VALOR
TRAINING PLAN
Downloaded on May 19, 2015 by Clark Maynard,
Valor, October 2014
Military Athlete
Jackson, Wyoming
www.militaryathlete.com
Valor
7-Week Strength/Work Capacity/Endurance
Training Cycle
TRAINING PROGRAM DESCRIPTION
This training program combines classic barbell and bodyweight strength training track-based aerobic endurance
training and intense, gym-based multi-modal work capacity efforts.
The focus of the plan’s endurance component is improving speed over ground in military modes - running, and ruck-
running. The plan deploys 3-mile ruck run and running assessments and follow-on 1-mile intervals based on the
individual athlete’s assessment results. On Fridays the plan has you distance running at a moderate pace.
In addition to aerobic endurance, the plan also trains bodyweight strength endurance for push ups, situps and pull
ups.
The work capacity component of the plan is gym-based, and multi-modal. These efforts occur on Monday and
Wednesday and have two distinct durations. Monday’s efforts are designed to last around 25 minutes. Wednesday’s
three work capacity efforts are each 5 intense minutes long, separated by a short rest.
Week 1 and 7 of the plan are assessment weeks.
Ideally, you will train Monday through Friday, and take Saturday and Sunday as full rest days. If for some reason
you cannot keep this schedule, do not skip any sessions, do them exactly in order as they are designed.
Copyright 2014 by Rob Shaul 1
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Valor, October 2014
Here is the training week:
Monday: Gym-Based Strength, Work Capacity and Core
Tuesday: Track Based Ruck-Run Intervals
Wednesday: Gym-Based Strength, Work Capacity and Core
Thursday: Track Based Run Intervals
Friday: Moderate Pace Distance Run
RUCK-RUN AND RUN PROGRESSION TABLES
The training plan includes scaled paces for your 1-mile Ruck Run and Run intervals. These paces are based on your 3-mile
assessment results for each mode. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results
for the subsequent training sessions.
The 1-mile interval are paced faster than your latest assessment pace. You’ll have to go hard to make them. These interval paces
are scaled to your latest assessment time, and dicate the pace you need to keep for each 1-mile 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.
REQUIRED EQUIPMENT
• Stopwatch
• Fully equipped functional fitness gym with barbells, racks, bench for bench press, pull up bar, kettlebells and/or
dumbbells, plyo boxes, etc.
• 45# Ruck for men, 35# Ruck for women plus a 10# dumbbell, rubber rifle or sledge hammer. We prefer old
ALICE packs for rucking.
• 400m Track or known 3 mile, and 1 mile distances
COMMON QUESTIONS
I’m a woman. Should I use a 45# Ruck for the Ruck Runs?
No, use a 35# Ruck, but still carry a 10# sledge hammer or dumbbell.
Should I Ruck Run, or Fast Walk for the Rucks?
Ruck-Run. Go Hard.
Should I wear boots for the Ruck Runs?
It’s up to you. We wear trail running shoes.
How long should the training session take?
Sixty Minutes. Some of the gym-based sessions may take a little longer. Some of the track-based sessions may take
a little less time.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, 5x Scotty Bobs at
15/25# means women use 15# dumbbells and men use 25# dumb bellls.
What does 3/5x Pull ups mean?
The first number is for women, second for men. So women do 3x pull ups, and men do 5x pull ups.
What if my gym doesn’t have kettlebells?
Copyright 2014 by Rob Shaul 2
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Valor, October 2014
Substitute dumbbells at the same weight. For example, if the session calls for a pair of 16kg kettlebells, use 35#
dumbbells.
What if I am unfamiliar with an exercise?
A complete list and video demonstration of our exercises can be found here: http://strongswiftdurable.com/
resources/exercise-menu/
Questions?
Contact: [email protected]
Good Luck!
Rob Shaul
Jackson, WY
Copyright 2014 by Rob Shaul 3
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VALOR October 2014
WEEK 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
Rest Day Obj: Assessment Rest Day Obj: Assessment Obj: Endurance
Warm up: Warm up: Training:
4 Rounds
10x Air Squats 4 Rounds (1) Run 4 miles at a moderate
10x Push ups 30% Max Rep Push ups pace.
10x Situps 30% Max Rep Sit ups
Instep Stretch 10x Air Squats Moderate = comfortable, but not
Run 100m easy.
Training:
(Use Session 2 Assessment
(1) Max Reps Push Ups in 60 Results)
Seconds
Training:
Chest to ground, full elbow lock out.
You can stop and "rest" in the up (1) Run 3 Miles for Time
position but can't put your knees
down or raise your butt. RECORD YOUR FINISH TIME
(2) Max Reps Situps in 60
Seconds
Fingers interlaced behind head.
Feet held down by a partner. Range
of Motion – hands touch ground
and elbows touch knees. You can
rest in the down position if needed.
(3) 3-Mile Ruck Run for Time @
45# plus 10# dumbbell, sledge
hammer or rubber rifle
RECORD YOUR MAX PUSH UP,
AND SITUP REPS, AND YOUR 3
MILE RUCK RUN TIME.
Copyright Rob Shaul, 2014
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VALOR October 2014
WEEK 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10
Obj: Strength/Work Capacity Obj: Endurance/Work Capacity Obj: Strength/Work Capacity Obj: Endurance Obj: Endurance
Warm-up: Warm up: Warm-up: Warm up: Training:
4 Rounds 4 Rounds 4 Rounds 4 Rounds (1) Run 4 miles at a moderate pace.
8x Back Squat @ 75/85/95 40% Max Rep Push ups Barbell Complex 40% Max Rep Push ups
8x Push Ups 40% Max Rep Sit ups Men - 45/45/65/65 40% Max Rep Sit ups Moderate = comfortable, but not
8x Situps 10x Air Squats Women - 35/35/45/45 10x Air Squats easy.
Instep Stretch Run 100m Instep Stretch Run 100m
Training: (Use Session 2 Assessment Training: (Use Session 2 Assessment
Results) Results)
(1) Max Rep Pull Ups (1) 8 Rounds
Training: 2x Power Clean + Push Press - Training:
RECORD YOUR SCORE Increase load each round until 2x
(1) 3 Rounds is hard, but doable (1) 3 Rounds
(2) 6 Rounds 1 Mile Ruck Run at Interval Table 30% Max Rep Pull Ups 1 Mile Run at Interval Table Pace
4x Back Squat - increase load each Pace Hip Flexor Stretch 5 Minute Rest between Rounds
round until 4x is hard, but doable 5 Minute Rest between Rounds
6x Kettlebell Floor Press- increase (2) 17 Rounds, Every Minute on the
load each round until 5x is hard, but Minute ....
doable
Lat + Pec Stretch Rounds 1-5: 5x Power Clean @
75/115#, then 5x Burpees
(3) 8 Rounds
8x Back Squat @ 95/135# Rest Round 6
40x Step Ups @ 20”
10x Weighted Situps @ 25/35# Rounds 1-5: 5x Power Clean @
75/115#, then 5x Burpees
(4) 4 Rounds
30% Max Rep Pull Ups Rest Round 12
10x EO’s
45 Sec Front Bridge Rounds 1-5: 5x Power Clean @
10x Good Mornings @ 45# 75/115#, then 5x Burpees
(5) Foam Roll Quads/Hip Flexors (3) 4 Rounds
10x Russian Triangle @ 25#
20/20 Side Bridge
5x Dislocate
(4) Foam Roll Quads/Low Back
Copyright Rob Shaul, 2014
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VALOR October 2014
WEEK 3
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 11 SESSION 12 SESSION 13 SESSION 14 SESSION 15
Obj: Strength/Work Capacity Obj: Endurance Obj: Strength, Work Capacity Obj: Endurance Obj: Endurance
Warm-up: Warm up: Warm up: Warm up: Training:
4 Rounds 4 Rounds 4 Rounds 4 Rounds (1) Run 5 miles at a moderate pace
8x Hinge Lift @ 85/115# 50% Max Rep Push ups Barbell Complex @45/65# 50% Max Rep Push ups
8x Push Ups 50% Max Rep Sit ups Instep Stretch 50% Max Rep Sit ups
8x Situps 10x Air Squats 10x Air Squats
40% Max Rep Pull Ups Run 100m Training: Run 100m
Instep Stretch
(Use Session 2 Assessment (1) 8 Rounds (Use Session 2 Assessment
Training: Results) 2x Craig Special - increase load Results)
each round until 2x is hard, but
(1) 6 Rounds Training: doable Training:
4x Hinge Lift - increase load each 40% Max Rep Pull Ups
round until 4x is hard, but doable (1) 4 Rounds Hip Flexor Stretch (1) 4 Rounds
6x Bench Press- increase load 1 Mile Ruck Run at Interval Table 1 Mile Run at Interval Table Pace
each round until 6x is hard, but Pace (2) 17 Rounds, Every Minute on the 5 Minute Rest between Rounds
doable 5 Minute Rest between Rounds Minute ....
Hip Flexor Stress
Rounds 1-5: 3x Craig Special @
(2) 10 Rounds for Time 65/95#, then 6x Burpees
8x Hinge Lift @ 95/135#
8x Box Jump @ 20/24” Rest Round 6
8x EO’s
Rounds 7-11: 3x Craig Special @
(3) 4 Rounds 65/95#, then 6x Burpees
10x Weighted Situps @ 25/45#
20/20 Side Bridge Rest Round 12
Pigeon Stretch
Rounds 13-17: 3x Craig Special @
(4) Foam Roll Quads/Hip Flexors 65/95#, then 6x Burpees
(3) 4 Rounds
10x GHD Situps
5x Slashers @ 12/16kg
Pigeon Stretch
(4) Foam Roll Legs/Low Back
Copyright Rob Shaul, 2014
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VALOR October 2014
WEEK 4
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20
Obj: Strength/Work Capacity Obj: Assessment Obj: Strength, Work Capacity Obj: Obj: Endurance Obj: Endurance
Warm-up: Warm up: Warm up: Warm up: Training:
3 Rounds 4 Rounds 4 Rounds 4 Rounds (1) Run 5 miles at a moderate pace.
8x Hinge Lift @ 85/115# 10x Air Squats Barbell Complex @45/65# 30% Max Rep Push ups
8x Push Ups 10x Push ups Instep Stretch 30% Max Rep Sit ups Moderate = comfortable, but not
8x Situps 10x Situps 10x Air Squats easy.
Instep Stretch Instep Stretch Training: Run 100m
Training: Training: (1) 8 Rounds (Use Session 17 Assessment
3x Thruster - increase load each Results)
(1) Max Rep Pull Ups (1) Max Reps Push Ups in 60 round until 3x is hard, but doable
Seconds. 30% Max Rep Pull Ups Training:
RECORD YOUR SCORE AND Hip Flexor Stretch
COMPARE TO SESSION 6 Chest to ground, full elbow lock out. (1) Run 3 Miles for Time
You can stop and "rest" in the up (2) 17 Rounds, Every Minute on the
(1) 6 Rounds position but can't put your knees Minute .... RECORD YOUR FINISH TIME
4x Front Squat - increase load each down or raise your butt. AND COMPARE TO SESSION 4
round until 4x is hard, but doable Rounds 1-5: 6x Thrusters @
6x Kettlebell Military Press - (2) Max Reps Situps in 60 65/95#, then 6x Burpees
increase load each round until 6x is Seconds
hard, but doable Rest Round 6
Hip Flexor Stress Fingers interlaced behind head.
Feet held down by a partner. Range Rounds 7-11: 6x Thrusters @
(2) 8 Rounds For Time of Motion - hands touch ground and 65/95#, then 6x Burpees
8x Front Squat Squat @ 75/115# elbows touch knees. You can rest in
Run 400m the down position if needed. Rest Round 12
8x Ankles to Bar
(3) 3-Mile Ruck Run for Time @ Rounds 13-17: 6x Thrusters @
(3) 4 Rounds 45# plus 10# dumbbell, sledge 65/95#, then 6x Burpees
30% Max Rep Pull Ups hammer or rubber rifle.
10x EO’s (3) 4 Rounds
45 Second Front Bridge RECORD YOU REPS AND RUCK 10x Seated Russian Twist @ 25#
10x Good Mornings @ 45# TIME AND COMPARE TO 20/20 Side Bridge
SESSION 2 5x Dislocate
(4) Foam Roll Quads/Hip Flexors
(4) Foam Roll Legs/Low Back
Copyright Rob Shaul, 2014
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VALOR October 2014
WEEK 5
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
Obj: Strength/Work Capacity Obj: Endurance Obj: Strength/Work Capacity Obj: Endurance Obj: Endurance
Warm up: Warm up: Warm-up: Warm up: Training:
3 Rounds 4 Rounds 4 Rounds 4 Rounds (1) Run 6 miles at a moderate pace.
8x Back Squat @ 75/85/95 40% Max Rep Push ups 8x Bench Press @ 65/115# 40% Max Rep Push ups
8x Push Ups 40% Max Rep Sit ups 8x Goblet Squat @ 12kg/25# 40% Max Rep Sit ups Moderate = comfortable, but not
8x Situps 10x Air Squats dumbbell 10x Air Squats easy.
40% Max Rep Pull Ups Run 100m 4x Box Jumps at 20” Run 100m
Instep Stretch Instep Stretch
(Use Session 17 Assessment (Use Session 17 Assessment
Training: Results) Training: Results)
(1) 6 Rounds Training: (1) 8 Rounds Training:
4x Box Squat - increase load each 2x Power Clean + Push Press -
round until 5x is hard, but doable (1) 3 Rounds increase load each round until 2x is (1) 3 Rounds
6x Arnold Press- increase load 1 Mile Ruck Run at Interval Table hard, but doable 1 Mile Run at Interval Table Pace
each round until 6x is hard, but Pace (Use Session 17 Assessment 40% Max Rep Pull Ups ((Use Session 19 Assessment
doable Result) Hip Flexor Stretch Result)
Pigeon Stretch
5 Minute Rest between Rounds (2) 17 Rounds, Every Minute on the 5 Minute Rest between Rounds
(2) 8 Rounds for Time Minute ....
6x Box Squat @ 115/155#
40x Step Ups @ 20” Rounds 1-5: 5x Power Clean @
10x Weighted Situps @ 25/35# 75/115#, then 5x Burpees
(3) 4 Rounds Rest Round 6
10x GHD Back Extensions
45 Sec Front Bridge Rounds 1-5: 6x Power Clean @
10x EO’s 75/115#, then 6x Burpees
Lat + Pec Stretch
Rest Round 12
(4) Foam Roll Quads/Hip Flexors
Rounds 1-5: 7x Power Clean @
75/115#, then 7x Burpees
(3) 4 Rounds
10x Ankles to Bar
5x Slashers @ 16/20kg
Lat + Pec Stretch
(4) Foam Roll Quads/Low Back
Copyright Rob Shaul, 2014
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VALOR October 2014
WEEK 6
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30
Obj: Strength/Work Capacity Obj: Endurance Obj: Strength/Work Capacity Obj: Endurance Obj: Endurance
Warm up: Warm up: Warm-up: Warm up: Training:
3 Rounds 4 Rounds 4 Rounds 4 Rounds (1) Run 6 miles at a moderate pace.
8x Back Squat @ 65/95# 50% Max Rep Push ups 6x Hang Squat Clean @ 45/65# 50% Max Rep Push ups
8x Push Ups 50% Max Rep Sit ups 3x Scotty Bob @ 15/25# 50% Max Rep Sit ups Moderate = comfortable, but not
8x Situps 10x Air Squats 5x EO’s 10x Air Squats easy.
50% Max Rep Pull Ups Run 100m Instep Stretch Run 100m
Instep Stretch 5x Shoulder Dislocate
(Use Session 17 Assessment (Use Session 17 Assessment
Training: Results) Training: Results)
(1) 6 Rounds Training: (1) 6 Rounds Training:
4x Back Squat - increase load each 2x Hang Squat Clean - increase
round until 4x is hard, but doable (1) 3 Rounds load each round until 2x is hard, but (1) 3 Rounds
Pigeon Stretch 1 Mile Ruck Run at Interval Table doable 1 Mile Run at Interval Table Pace
6x Kettlebell Floor Press - increase Pace (Use Session 17 Assessment 50% Max Rep Pull Ups (Use Session 19 Assessment
load each round until 6x is hard, but Result) Hip Flexor Stretch Result)
doable
Pigeon Stretch 5 Minute Rest between Rounds (2) 17 Rounds, Every Minute on the 5 Minute Rest between Rounds
Minute ....
(2) 8 Rounds for Time
8x Back Squat @ 95/135# Rounds 1-5: 5x Hang Squat Clean
Run 400m @ 65/95#, then 5x Burpees
8x GHD Situps
Rest Round 6
(3) 4 Rounds
10x EO’s Rounds 7-11: 6x Hang Squat Clean
45 Second Front Bridge @ 65/95#, then 6x Burpees
5x Dislocate
Rest Round 12
(4) Foam Roll Quads/Hip Flexors
Rounds 13-17 7x Hang Squat
Clean @ 65/95#, then 7x Burpees
(3) 4 Rounds
10x GHD Situps
5x Slashers @ 16/20kg
Lat + Pec Stretch
(4) Foam Roll Quads/Low Back
Copyright Rob Shaul, 2014
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VALOR October 2014
WEEK 7
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 31 SESSION 32 SESSION 33 SESSION 34 SESSION 35
Rest Day Obj: Assessment Rest Day Obj: Assessment Obj: Endurance
Warm up: Warm up: Training:
4 Rounds
4 Rounds 10x Push ups (1) Run 7 miles at a moderate pace.
10x Air Squats 10x Sit ups
10x Push ups 10x Air Squats Moderate = comfortable, but not
10x Situps Run 100m easy.
Instep Stretch
Training:
Training:
(1) Run 3 Miles for Time
(1) Max Reps Push Ups in 60
Seconds. COMPARE RESULT TO SESSION
4 AND SESSION 19
Chest to ground, full elbow lock out.
You can stop and "rest" in the up
position but can't put your knees
down or raise your butt.
(2) Max Reps Situps in 60
Seconds
Fingers interlaced behind head.
Feet held down by a partner. Range
of Motion – hands touch ground
and elbows touch knees. You can
rest in the down position if needed.
(3) 3-Mile Ruck Run for Time @
45# plus 10# dumbbell, sledge
hammer or rubber rifle
COMPARE RESULTS TO
SESSION 2 AND SESSION 17
Copyright Rob Shaul, 2014
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Downloaded on May 19, 2015 by Clark Maynard,
