Cooper Physical Fitness Test Training Plan
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COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014
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:
Copyright 2014 by Rob Shaul
1
RANGER ASSESSMENT AND SELECTION PROGRAM 1 & 2 TRAINING PLAN, FEBRUARY 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 selfexplanatory, 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. Copyright 2014 by Rob Shaul
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COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 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
Copyright 2014 by Rob Shaul
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WEEK 1 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014 MONDAY
TUESDAY
SESSION 1 Obj: Cooper Physical Fitness Test
SESSION 2 Focus: Push-ups, Sit-ups, Bench Press
Warm-up:
Use SESSION 1 results.
WEDNESDAY SESSION 3 Focus: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run
THURSDAY SESSION 4 Focus: Push-ups, Sit-ups, Bench Press Use SESSION 1 results.
Warm-up: 3 Rounds 8x Push-ups 8x Air Squats 8x Sit-ups Instep Stretch Training:
FRIDAY SESSION 5 Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up:
Warm-up: Warm-up:
4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training:
Training:
Training:
Training:
(1) 8 Rounds 5x Bench Press Rest Between Rounds Use the below chart for loading ….
(1) Max reps in 20 sec. of the following movements:
(1) 8 Rounds 5x Bench Press Rest Between Rounds Use the below chart for loading ….
(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.
(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.
Round! 1! 2! 3! 4-8!
Reps 5! 5 5! 5!
%1RM 50 60 70 80
(2) 4 Rounds 30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
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
Round! 1! 2! 3! 4-8!
Reps 5! 5 5! 5!
%1RM 50 60 70 80
(2) 4 Rounds 30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
Results:________________ (6) Run 1.5 miles for time. Results:________________
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.
Air Squats: __________________ Lunges: ____________________ Jump Lunges: _______________
(3) 3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
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
Copyright Rob Shaul 2014
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
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 MONDAY SESSION 6 Focus: Push-ups, Sit-ups, Bench Press
TUESDAY SESSION 7 Focus: Vertical Jump, 300m Run, 1.5 mile Run
Use SESSION 1 results.
WEDNESDAY
THURSDAY
SESSION 8 Obj: Core/Durability
SESSION 9 Focus: Push-ups, Sit-ups, Bench Press
Training:
Use SESSION 1 results.
(1) 6 Rounds 15/15 sec. Standing Founder 15/15 sec. Kneeling Founder 7x EOs 7x Face Down Back Extensions
Warm-up:
Warm-up: Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training: (1) 8 Rounds 4x Bench Press Rest Between Rounds Use the below chart for loading …. Round! 1! 2! 3! 4-8!
Reps 4! 4 4! 4!
%1RM 55 65 75 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
Copyright Rob Shaul 2014
FRIDAY SESSION 10 Focus: Vertical Jump, 300m Run, 1.5 mile Run Warm-up:
4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training:
Training:
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.
(1) 8 Rounds 4x Bench Press Rest Between Rounds Use the below chart for loading ….
(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
(2) 2 Rounds 20 sec. Jane Fonda 20 sec. Shoulder Hand Job - unloaded
Round! 1! 2! 3! 4-8!
Reps 4! 4 4! 4!
%1RM 55 65 75 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
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 MONDAY SESSION 11 Focus: Push-ups, Sit-ups, Bench Press
TUESDAY SESSION 12 Focus: Vertical Jump, 300m Run, 1.5 mile Run
Use SESSION 1 results. Warm-up: Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training: (1) 8 Rounds 3x Bench Press Rest Between Rounds Use the below chart for loading …. Round! 1! 2! 3! 4-8!
Reps 3! 3 3! 3!
%1RM 60 70 80 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
THURSDAY SESSION 14 Focus: Push-ups, Sit-ups, Bench Press
(1) 6 Rounds 15x Russian Twists - unloaded 45 sec. Front Bridge 7x Windshield Wipers 15x Flutter Kicks
Use SESSION 1 results.
FRIDAY SESSION 15 Focus: Vertical Jump, 300m Run, 1.5 mile Run Warm-up:
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training:
Training:
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.
(1) 8 Rounds 3x Bench Press Rest Between Rounds Use the below chart for loading ….
(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
Copyright Rob Shaul 2014
WEDNESDAY SESSION 13 Obj: Core/Durability
(2) 2 Rounds 25 sec. Jane Fonda 25 sec. Shoulder Hand Job - unloaded
Round! 1! 2! 3! 4-8!
Reps 3! 3 3! 3!
%1RM 60 70 80 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
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 MONDAY
TUESDAY
SESSION 16 Obj: Cooper Physical Fitness Test
SESSION 17 Focus: Push-ups, Sit-ups, Bench Press
Warm-up:
Use SESSION 16 results.
WEDNESDAY SESSION 18 Focus: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run
THURSDAY SESSION 19 Focus: Push-ups, Sit-ups, Bench Press Use SESSION 16 results.
Warm-up: 3 Rounds 8x Push-ups 8x Air Squats 8x Sit-ups Instep Stretch Training:
FRIDAY SESSION 20 Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up:
Warm-up: Warm-up:
4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training:
Training:
Training:
Training:
(1) 8 Rounds 5x Bench Press Rest Between Rounds Use the below chart for loading ….
(1) Max reps in 20 sec. of the following movements:
(1) 8 Rounds 5x Bench Press Rest Between Rounds Use the below chart for loading ….
(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.
(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.
Round! 1! 2! 3! 4-8!
Reps 5! 5 5! 5!
%1RM 50 60 70 80
(2) 5 Rounds 30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
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
Round! 1! 2! 3! 4-8!
Reps 5! 5 5! 5!
%1RM 50 60 70 80
(2) 5 Rounds 30% max reps Push-ups 30% max reps Sit-ups 10x Air Squats
Results:________________ (6) Run 1.5 miles for time. Results:________________
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.
Air Squats: __________________ Lunges: ____________________ Jump Lunges: _______________ Jump Squats: ________________
(3) 3 Rounds Lat + Pec Stretch 3x Shoulder Jackknives Hip Flexor + Pigeon Stretch
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
Copyright Rob Shaul 2014
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
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 MONDAY SESSION 21 Focus: Push-ups, Sit-ups, Bench Press
TUESDAY SESSION 22 Focus: Vertical Jump, 300m Run, 1.5 mile Run
Use SESSION 16 results. Warm-up: Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training: (1) 8 Rounds 4x Bench Press Rest Between Rounds Use the below chart for loading …. Round! 1! 2! 3! 4-8!
Reps 4! 4 4! 4!
%1RM 55 65 75 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
THURSDAY SESSION 24 Focus: Push-ups, Sit-ups, Bench Press
(1) 6 Rounds 20/20 sec. Standing Founder 20/20 sec. Kneeling Founder 10x EOs 10x Face Down Back Extensions
Use SESSION 16 results.
FRIDAY SESSION 25 Focus: Vertical Jump, 300m Run, 1.5 mile Run Warm-up:
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training:
Training:
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.
(1) 8 Rounds 4x Bench Press Rest Between Rounds Use the below chart for loading ….
(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
Copyright Rob Shaul 2014
WEDNESDAY SESSION 23 Obj: Core/Durability
(2) 2 Rounds 30 sec. Jane Fonda 30 sec. Shoulder Hand Job - unloaded
Round! 1! 2! 3! 4-8!
Reps 4! 4 4! 4!
%1RM 55 65 75 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
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 MONDAY SESSION 26 Focus: Push-ups, Sit-ups, Bench Press
TUESDAY SESSION 27 Focus: Vertical Jump, 300m Run, 1.5 mile Run
Use SESSION 1 results. Warm-up: Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training: (1) 8 Rounds 3x Bench Press Rest Between Rounds Use the below chart for loading …. Round! 1! 2! 3! 4-8!
Reps 3! 3 3! 3!
%1RM 60 70 80 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
Copyright Rob Shaul 2014
WEDNESDAY
THURSDAY
SESSION 28 Obj: Core/Durability
SESSION 29 Focus: Push-ups, Sit-ups, Bench Press
(1) 6 Rounds 20x Russian Twists - unloaded 60 sec. Front Bridge 10x Windshield Wipers 20x Flutter Kicks
Use SESSION 1 results.
FRIDAY SESSION 30 Focus: Vertical Jump, 300m Run, 1.5 mile Run Warm-up:
Warm-up: 4 Rounds 5x Push-ups 10x Air Squats 5x Horizontal Pull-ups 10x Sit-ups Instep Stretch
4 Rounds Run 100m - easy to moderate pace as you warm up. 5x Lunges 10x Push-ups 10x Sit-ups Instep Stretch
Training:
Training:
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.
(1) 8 Rounds 3x Bench Press Rest Between Rounds Use the below chart for loading ….
(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
(2) 2 Rounds 30 sec. Jane Fonda 30 sec. Shoulder Hand Job - unloaded
Round! 1! 2! 3! 4-8!
Reps 3! 3 3! 3!
%1RM 60 70 80 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
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
COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM 1.5-MILE RUN INTERVAL PACE TABLE 1.5-MILE RUN (MM:SS)
800m run pace (MM:SS)
08:30 - 08:34
02:21 - 02:34
08:35 - 08:39
1.5-MILE RUN (MM:SS)
800m run pace (MM:SS)
1.5-MILE RUN (MM:SS)
800m run pace (MM:SS)
1.5-MILE RUN (MM:SS)
800m run pace (MM:SS)
11:00 - 11:04
03:03 - 03:19
13:30 - 13:34
03:44 - 04:04
16:00 - 16:04
04:26 - 04:49
02:22 - 02:36
11:05 - 11:09
03:04 - 03:21
13:35 - 13:39
03:45 - 04:06
16:05 - 16:09
04:27 - 04:51
08:40 - 08:44
02:24 - 02:37
11:10 - 11:14
03:05 - 03:22
13:40 - 13:44
03:47 - 04:07
16:10 - 16:14
04:28 - 04:52
08:45 - 08:49
02:25 - 02:39
11:15 - 11:19
03:07 - 03:24
13:45 - 13:49
03:48 - 04:09
16:15 - 16:19
04:30 - 04:54
08:50 - 08:54
02:27 - 02:40
11:20 - 11:24
03:08 - 03:25
13:50 - 13:54
03:50 - 04:10
16:20 - 16:24
04:31 - 04:55
08:55 - 08:59
02:28 - 02:42
11:25 - 11:29
03:10 - 03:27
13:55 - 13:59
03:51 - 04:12
16:25 - 16:29
04:33 - 04:57
09:00 - 09:04
02:29 - 02:43
11:30 - 11:34
03:11 - 03:28
14:00 - 14:04
03:52 - 04:13
16:30 - 16:34
04:34 - 04:58
09:05 - 09:09
02:31 - 02:45
11:35 - 11:39
03:12 - 03:30
14:05 - 14:09
03:54 - 04:15
16:35 - 16:39
04:35 - 05:00
09:10 - 09:14
02:32 - 02:46
11:40 - 11:44
03:14 - 03:31
14:10 - 14:14
03:55 - 04:16
16:40 - 16:44
04:37 - 05:01
09:15 - 09:19
02:34 - 02:48
11:45 - 11:49
03:15 - 03:33
14:15 - 14:19
03:57 - 04:18
16:45 - 16:49
04:38 - 05:03
09:20 - 09:24
02:35 - 02:49
11:50 - 11:54
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