ANNEX B: Training program
Week 1
WEEK 1 - Strength training should be performed 3 times a week at a slow pace.
* Note that the distance does not need to be performed consecutively, start with shorter distances and increase if able.
| Option 1-Dumbbells only | Option 2-Barbell and Dumbbell | Option 3-Full Gym Access | Tempo | Reps | Sets | Rest |
| Goblet Squat | Barbell Back Squats | Barbell Back Squats | 2:2 (2 sec up, 2 sec down) | 6-8 RM | 2-3 | 120 sec/ 2 min |
| Push-ups | Bench Press | Chest Press (Bench, machine) | 2:2 (2 sec up, 2 sec down) | 6-8 RM | 2-3 | 120 sec/ 2 min |
| Weighted Step-ups | Barbell Deadlifts | Barbell Deadlifts | 2:2 (2 sec up, 2 sec down) | 6-8 RM | 2-3 | 120 sec/ 2 min |
| Bent Over Dumbbell Row | Pull-ups (Machine assisted, weighted, banded) | Pull-ups | 1:1 (1 sec up, 1 sec down) | AMRAP (As many reps as possible) | 2-3 | 120 sec/ 2 min |
| Backward stepping Lunges | Alternating Reverse Dumbbell Lunges | Weighted Sled or Sandbag Drag 50- 100 m* | 1 rep | 2-3 | 120 sec/ 2 min | |
| Weighted Farmers walk 100m | Weighted Farmers walk 100m | Weighted Farmers walk 100m* | 1 rep | 2-3 | 120 sec/ 2 min |
Week 1 - Cardio should be performed 3 times with minimum 1-day rest from treadmill between sessions for a total time of 20 minutes per session. The first week should be performed wearing a weighted vest or wearing a backpack with a load of 10lbs.
| Time | Speed | Incline | Increase/ Decrease | |
| Warm-up | 5 minutes | 3.5 mph | 1% | Increase by 2% every minute until at 10% |
| Workout | 10 minutes | 3.5 mph | 10% | Steady for 10 minutes |
| Cool-down | 5 minutes | Decrease speed to comfortable pace | 1% |
Week 2-3
WEEK 2- 3 Strength training should be done 3x per week at a fast up/slow down pace.
* Note that the distance does not need to be performed consecutively, start with shorter distances and increase if able.
| Option 1-Dumbbell only | Option 2-Barbell and Dumbbell | Option 3-Full Gym Access | Tempo | Reps | Sets | Rest |
| Dumbbell on Shoulders Back Squat | Barbell Back Squats | Barbell Back Squats | 3 count on the eccentric (or lower phase of the lift), 1 count on the concentric | 8-12 RM | 2-3 | 45-60 Sec |
| Dumbbell Renegade Rows with Push-up | Barbell Bench Press | Chest Press Machine or Barbell Bench Press | 3:1 (3 count on the down, 1 on the up) | 8-12 RM | 2-3 | 45-60 Sec |
| Dumbbell Clean and Jerk | Barbell Clean and Press | Barbell Clean and Press | 8-12 RM | 2-3 | 45-60 Sec | |
| Dumbbell Farmers Carry Walking Lunges | Dumbbell Farmers Carry Walking Lunges | Dumbbell Farmers Carry Walking Lunges | 100 m or 1min | 2-3 | 45-60 Sec | |
| Pull-up or Bent Over Dumbbell Row | Weighted Pull-ups | Weighted Pull-ups | 3:1 (3 count on the down, 1 on the up) | AMRAP (As many reps as possible) | 2-3 | 45-60 Sec |
| Weighted Russian Twists | Weighted Russian Twists | Weighted Russian Twists | 20 RM | 2-3 | 45-60 Sec | |
| Weighted Farmers walk 100m* | Weighted Farmers walk 100m* | Weighted Farmers walk 100m* | 1 rep | 2-3 | 45-60 Sec |
Week 2 - Cardio should be performed 3 times with minimum 1-day rest from treadmill between sessions for a total time of 25 minutes per session. Week 2 should be performed wearing a weighted vest or wearing a backpack with a load of 15lbs.
| WEEK 2 | Time | Speed | Incline | Increase/ Decrease |
| Warm-up | 5 minutes | 3.5 mph | 1% | Increase by 2% every minute until at 10% |
| Workout | 15 minutes | 3.5 mph | 10%-12% | Steady at 10% for 10 minutes, increase to 11% for 3 minutes, increase to 12% for 2 minutes. |
| Cool-down | 5 minutes | Decrease speed to comfortable pace | 1% | Walk for 5 minutes |
Week 3 - Cardio should be performed while wearing a weighted vest or wearing a backpack with a load of 20lbs.
| WEEK 3 | Time | Speed | Incline | Increase/ Decrease |
| Warm-up | 5 minutes | 3.5 mph | 1% | Increase by 2% every minute until at 10% |
| Workout | 15 minutes | 3.5 mph | 10%-14% | Steady at 10% for 10 minutes, increase to 11% for 2 minutes, increase to 12% for 2 minutes, increase to 13% for 2 minutes, increase to 14% for 1 minute. |
| Cool-down | 5 minutes | Decrease speed to comfortable pace | 1% | Walk for 5 minutes |
Week 4
Week 4 Strength training is performed as a circuit, which means you need to complete each exercise back to back. Each exercise of the program will be performed over 1 minute per exercise. Once all the exercises have been completed, repeat for 2 more rounds for a total of 3 rounds per circuit.
| Circuit 1 Level-1 | Rest | Reps | Circuit 2 Level-2 | Rest | Reps | Circuit 3 Level-3 | Rest | Reps |
| Dumbbell on Shoulders Back Squat | 0 sec | 12-15 RM | Barbell Back Squats | 0 sec | 12-15 RM | Barbell Back Squats | 0 sec | 12-15 RM |
| Dumbbell Renegade Rows with Push-up | 0 sec | 12-15 RM | Barbell Bench Press | 0 sec | 12-15 RM | Chest Press Machine or Barbell Bench Press | 0 sec | 12-15 RM |
| Dumbbell Clean and Jerk | 0 sec | 12-15 RM | Barbell Clean and Press | 0 sec | 12-15 RM | Barbell Clean and Press | 0 sec | 12-15 RM |
| Dumbbell Farmers Carry Walking Lunges | 0 sec | 12-15 RM | Dumbbell Farmers Carry Walking Lunges | 0 sec | 12-15 RM | Dumbbell Farmers Carry Walking Lunges | 0 sec | 12-15 RM |
| Pull-up or Bent Over Dumbbell Row | 0 sec | 12-15 RM | Weighted Pull-ups | 0 sec | 12-15 RM | Weighted Pull-ups | 0 sec | 12-15 RM |
| Weighted Russian Twists | 0 sec | 12-15 RM | Weighted Russian Twists | 0 sec | 12-15 RM | Weighted Russian Twists | 0 sec | 12-15 RM |
| Weighted Farmers walk 100m | 0 sec | 12-15 RM | Weighted Farmers walk 100m | 0 sec | 12-15 RM | Weighted Farmers walk 100m | 0 sec | 12-15 RM |
Week 4 - Cardio should be performed 3 times with minimum 1-day rest from treadmill between sessions for a total time of 25 minutes per session. Week 4 should be performed wearing a weighted vest or wearing a backpack with a load of 25 lbs.
| WEEK 4 | Time | Speed | Incline | Increase/ Decrease |
| Warm-up | 5 minutes | 3.5 mph | 1% | Increase by 2% every minute until at 10% |
| Workout | 15 minutes | 3.5 mph | 10%-15% | Steady at 10% for 10 minutes, increase to 11% for 1 minute, increase to 12% for 1 minute, increase to 13% for 1 minute, increase to 14% for 1 minute, increase to 15% for 1 minute. |
| 4.0 mph | 15% | After 1 minute at 15% increase the speed to 4mph for 1 minute, after 1 minute at 4mph increase the speed at 4.5mph | ||
| Cool-down | 5 minutes | Decrease speed to comfortable pace | 1% | Walk for 5 minutes |
