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Apricus Coaching InitiativeName: Sample - Tactical Athlete
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EXERCISESET 1SET 2SET 3SET 4SET 5NOTESCLIENT NOTES
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DAY 1S/RCORES/RHinge Dominant Lower Body Day

Hip Mobility Focus
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Trapbar Deadlift (205lb) 3 sec eccentric - explode up
4x41
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2Standing Tuck Jump4x32
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4Bodyweight Hip Airplanes3x8ea4
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Banded Bodyweight Glute Hip Thrust (RPE 9)
3x20MOBILITY WARMUP
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62 x 15 each movement
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7Single Leg DB RDL3x6ea
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Heavy Russian Kettlebell Swings (proud chest)
3x12
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9Hip CARs3x5ea
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Use foam roller for balance on non-working side
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DAY 2S/RCORES/RNOTESCLIENT NOTES
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14x200m at 80% sprint capacity1Sprint Day

Do on a track if possible
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2 [1:2 Work to Rest Ratio]2
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33x400m at 90% sprint capacity3
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4 [1:2 Work to Rest Ratio]4
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51x800m at 90% sprint capacityRunner's Warmup
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6 [Full Recovery]Everything x 15m (more if you want)
High Knees, Hip Flexor Dominant Butt Kicks, A-Skips, B-Skips, Lateral Shuffle L/R, Carioca L/R, Falling Starts x 3, Deceleration Runs x 3, Striders x 50m x 3
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DAY 3S/RCORES/RNOTESCLIENT NOTES
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1Push Press at FPAS 6
3 wrk sets
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Hanging PERFECT leg Raises - slow ecc
3x8Upper Body Focus
Core and Handstand Progression Done Prior to Lift

Use whatever Upper Body Warmup Routine you like most

Control every rep eccentrically, explode concentrically even on accessory movements
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2Drop Pushup from thick 45# bumpers3x52Plank Shoulder Taps 3x10ea
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33 pause 1 second on each shoulder
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4Overhead Banded Chaos Walks3x100ft4
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5 Include a turn, stabilize through the coreHandstand Progression Work
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6Wide Grip Lat Pulldown3x8Kick up to wall each time, focus on control at the top

3 sets: Vertical Handstand Hold x :15
3 sets: Vertical Handstand Shoulder Taps x 8ea
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7Lateral Raises 3x12
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8EZ Bar Bicep Curls (FULL EXTENSION)3x15
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Finisher: 50 Hand Release Pushups in Succession
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DAY 4S/RCORES/RNOTESCLIENT NOTES
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15-10-5 Agility Drill6 sets1Agility/Skills Day

Bring a set of at leat 4 cones with you to a field or court somewhere!

Full Recovery between sets
Every set done at MAX speed & agility
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Full Recovery each time, 3 sets each way
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T Test (10 yards fwd/bck, 5 yards left/right)
6 sets3
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Full Recovery each time, 3 sets each way
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5Illinois Agility Drill3 setsWARMUP
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6Everything x 15m (more if you want)
High Knees, Hip Flexor Dominant Butt Kicks, A-Skips, B-Skips, Lateral Shuffle L/R, Carioca L/R, Falling Starts x 3, Deceleration Runs x 3, Striders x 50m x 3
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DAY 5S/RCORES/RNOTESCLIENT NOTES
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1Back Squat at FPAS 6
3 wrk sets
1Weighted Plank3x:45Knee Dominant Lower Body Day

Core done as Circuit after lift

For Lateral Lunge to X-Over Step Up, get low into the lunge (into your knee), then really DRIVE the ground away from you, then get into your hip on the X-over step up
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2Depth Drop to Box Jump (see #3 in video)3x52Side Plank w/ Leg Abduction Hold3x:20ea
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33Bird Dogs w/ Knees Off Ground3x6ea
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Bodyweight Lateral Lunge to X-Over Step Up
3x6ea4
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5WARMUP
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6Bodyweight Copenhagen Plank3x:30ea
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Walking Lunge with 25# plate, rotate at bottom
3x8ea
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8 Explode out of each step
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9Walk on Heels - Toes pointed STRAIGHT up3x100ft
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DAY 6S/RCORES/RNOTESCLIENT NOTES
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11 mile at conversational pace1Crescendo Run
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20.25 miles at 9:00 pace2
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30.25 miles at 8:00 pace3
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40.5 miles at 7:30 pace4
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50.5 miles at 7:00 paceWARMUP
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60.5 miles at 7:30 paceEverything x 15m (more if you want)
High Knees, Hip Flexor Dominant Butt Kicks, A-Skips, B-Skips, Lateral Shuffle L/R, Carioca L/R, Falling Starts x 3, Deceleration Runs x 3, Striders x 50m x 3
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70.25 miles at 8:00 pace
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80.25 miles at 9:00 pace
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90.5 miles at conversational pace
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10 Total Volume: 4 miles
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DAY 7S/RCORES/RNOTESCLIENT NOTES
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11REST, REFEED, REFUEL
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5WARMUP
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