50K ULTRA PREP
20-Weeks (Four Phases) // 6-days per week // Running, Run specific strength/power development, Run specific mobility/flexibility, Heart rate specific training.
THE MOST COMPLETE 50K ULTRA PREP PROGRAM
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Phase 1 GPP (Week 1-5)
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Focuses on preparing the body to handle the demands of the follow on training. The objective is to strengthen the joints, bones, muscles, and connective tissue through lower volume running and basic strength training. This phase is crucial for injury prevention.
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Phase 2 GPP (Week 6-9)
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Running Volume starts to increase slightly, Strength training also shifts to maximal strength development 2x per week. This phase build the capacity needed to handle the high volume of training in the follow on phase.
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Phase 3 SPP (Week 10-18)
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This is the longest and most specific phase, Running volume is at its highest and mosts specific to training for an ultra (one long run day 10-24 miles, ultra specific speed, trail running and hill intervals). There is still strength training, however it shifts from strength development to power development.
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Phase 4 Taper.
This program is meant for our men and women on the front lines.
For these hero's fitness is more than a lifestyle our as a means to stay healthy, but as a buffer between life and death. Whether you're a member of the military, fire department, police department, or an EMT it is your duty not only yourself, but to your teammates and those you protect and serve to stay in peak physical condition. This program will improve upon six qualities that are a necessary in order to optimize survival and readiness.
1.) Short burst high intensity activities lasting 10-15 seconds. 2.) Short burst high intensity activity lasting greater than 15 seconds. 3.) Long distance aerobic capacity. 4.) Absolute strength. 5.) Strength Endurance. 6.) Speed.
FIT TO FIGHT. FIT TO SERVE. FIT TO PROTECT.
This program is for the serious backcountry hunter who finds it necessary to get after it in the gym year-round to increase their likelihood of getting a kill come hunting season. This program will be a mix of GPP (General physical preparedness) with a focus on carrying (odd objects, rucking moderate too long distances), HIIT or CrossFit style workouts minus the competitive CrossFit movements such as Olympic lifts and high-level Gymnastic movements, and monostructural conditioning (Running, rowing, Air Bike). In order to have a successful hunt, you must be in shape. The goal is to have your training complete within 90 minutes every day, but days that involve a ruck will take longer.
PROGRAMMED BY JUSTIN BIAYS
Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He is currently a Resident Strength Coach for 5th Battalion 19th SFG Special Warfare Training Detachment.
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