1. Michael Sigala
German Suncin
Kyle Wroblewski
Explanation of Program
In our first week of exercises we start out the program with basic exercises that will ease
each individual into the program. We will then move into more complex workouts as you
become more comfortable with the basics and get the concept of each lift. You will notice as the
week’s progress the workouts require more expertise which you will develop through each phase
of the workout program. For example we start out with simple pool workouts like jogging in
place and high knees. We incorporate simple plyometric workouts in the pool slowly taking
them from the pool to outside of the pool progressively increasing the difficulty of the plyos. For
example depth jumps and box jumps.
We also will start out with low weights and high reps, slowly increasing the weight and
lowering the reps increasing hypertrophy. We use a variety of different exercises so that one will
not grow bored performing the same exercises. We are mainly concentrating on building general
strength for the first couple of weeks. As the weeks go on we start to incorporate more Spartan
run obstacle drills so that our clients possess the strength and endurance to perform these drills
and then are able to increase their chances of finishing the race.
Pre-Test (Week 1)
Testing Exercises 1-4  Monday
Testing Exercises 5-7  Wednesday
Testing Battery Results
1) Goniometer Shoulder-
Hip-
Knee-
Ankle-
2) FMS
3) Vertical Jump (in)
4) Max. Pull-ups
5) Max. Push-ups
6) 40 Yard Dash (sec)
7) 300 Meter Shuttle (sec)

2. Phase 1 (Weeks 2-5)
Strength & Hypertrophy
Rest Period: 60-90 sec. for each exercise listed
Monday Tuesday
Wednesday
(In Pool)
Thursday Friday Saturday Sunday
Bench Press
3 (sets) x 8-10
(reps)
Squats
3 x 8-10
Front Crawl
5 Laps
Seated Curls
3 x 8-10
Military
Press
3 x 8-10
Assisted
Pull Ups
3 x 8-10
OFF
DB Fly’s
3 x 8-10
Deadlift
3 x 8-10
Kickboards
For Flutter
Kicks
5 Laps
40 Yard Dash
5x’s
Lateral
Raise
3 x 8-10
Barbell
Bent Over
Row
3 x 8-10
OFF
Ladder Drills
8 – 10 Drills
Leg Curls
3 x 8-10
Treading
Water
4 x 1 min
Skull Crushers
3 x 8-10
Front
Raise
3 x 8-10
Stadiums
6-8 x’s
OFF
Cable Cross
3 x 8-10
Walking
Lunges 3 x 8-10
Butt Kicks
4 x 1min
Single Arm
Cable Pull
Down
3 x 8-10
Arnold
Press
3 x 8-10
Supermans
3 x 8-10
OFF
Medicine Ball
Push Ups
3 x 8-10
Tire Flips
10 Flips
High Knee’s
4 x 1min
Body Weight
Dips
3 x 8-10
V-Push
Ups
3 x 8-10
Back
Extension
3 x 8-10
OFF
12 Min. Run
Ankle Hops
3 x 45 secs
Double Arm
Alternate
Leg Bound
4 x 8-10
300 Meter
Shuttle
2x’s
Incline
Reverse
Fly’s
3 x 8-10
Seated
Rows
3 x 8-10
OFF
DB Pullovers
3 x 8-10
Hang Cleans
3 x 8-10
Kickbacks
3 x 8-10
CBL Ext.
Rotation
3 x 8-10
Single Arm
Bent Over
Row
3 x 8-10
OFF

3. Phase 2 (Weeks 6-9)
Power and Speed
Rest Period: 3-5min for each exercise listed
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bench Press
4 (sets) x 3-5
(reps)
Squats
4 x 3-5
Front Crawl
10 Laps
40 Dash
6x’s
Upright
Rows
4 x 3-5
Weighted Pull
Ups
4 x 3-5
OFF
Clap Push
Ups
4 x 3-5
Deadlift
4 x 3-5
Kickboards
For Flutter
Kicks
5 Laps
Weighted
Dips
4 x 3-5
Military
Press
4 x 3-5
T-bar Rows
4 x 3-5
OFF
Eccentric
Fly’s
4 x 3-5
Squat Jumps
4 x 5-8
Treading
Water
4 x 2min
Cable Curls
4 x 3-5
Alt. Front
Raise
4 x 3-5
Weighted
Supermans
4 x 5-8
OFF
Elastic Band
Push Ups
4 x 3-5
Leg Press
4 x 3-5
Double Leg
Tuck Jump
4 x 10-12
Kickbacks
4 x 3-5
Seated
Wide
Rows
4 x 3-5
Stadiums
7-8x’s
OFF
Ladder Drills
10-12 Drills
Straight Leg
Deadlift
4 x 3-5
Upper body
Swim
5 Laps
Hammer Curls
4 x 3-5
Log Press
4 x 3-5
Reverse
Hyperextension
4 x 5-8
OFF
Plate Press
4 x 3-5
Hang Cleans
4 x 3-5
Standing
Jumps (no
arm swing)
4 x 8-10
300 Meter
Shuttle
3x’s
Narrow
(Neutral
Grip)
Front
Press
4 x 3-5
DB Reverse
Fly
4 x 3-5
OFF
12 Min. Run Split Squat
Jumps
4 x 5-8
Eccentric
Preacher Curls
4 x 3-5
1 Arm
CBL
Lateral
Raise
4 x 3-5
Standing
(Supine Grip)
Barbell Rows
4 x 3-5
OFF

4. Phase 3 (Weeks 10-13)
Muscular Endurance
Rest Period: 15-30 sec for each exercise listed
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bench Press
3 (sets) x 12-
15 (reps)
Squats
3 x 12-15
Sprints
7-10 Laps
Chin Ups
3 x 12-15
Upright
Row 
Press
3 x 12-15
Pull Ups
3 x 12-15
OFF
DB Fly’s
3 x 12-13
Hang Cleans
3 x 12-15
Squat Jumps
3 x 12-15
Diamond Push
Ups
3 x Failure
Military
Press
3 x 12-15
Reverse
Hyperextension
3 x 12-15
OFF
12 Min. Run Box Jumps
3 x 12-15
Butt Kicks
3 x 12-15
40 Yard Dash
8x’s
90 Degree
DB Raise
3 x 12-15
Stadiums
8-10x’s
OFF
Alt. Med. Ball
Push Ups
3 x 12-15
Front Barrier
Hop
3 x 12-15
Backpedal
5 Laps
BW Dips
3 x Failure
Log Press
3 x 12-15
Back
Extensions
3 x 12-15
OFF
Ladder Drills
12-15 Drills
Depth Jumps
3 x 12-15
Tuck Jumps
3 x 12-15
DB Curl
Dropsets (40,
30, 20, 10)
3 x Failure on
each
V Push Up
3 x 12-15
Rope Climb
3x’s
OFF
BW Push Ups
3 x Failure
Weighted
Monster Walks
3 x 18-20
Lateral
Shuffle
4 Laps
300 Meter
Shuttle
3x’s
Lying
(supine on
bench)
Shoulder
Press
3 x 12-15
Lying (supine
on floor)
Lateral Pull w/
Elastic Band
3 x 12-15
OFF
Elastic Band
Push Ups
3 x 12-15
Single Leg
Squat
3 x 12-15
Seated Incline
DB Curls
3 x 12-15
Narrow
(Neutral
Grip)
Front
Press
3 x 12-15
TYI’s
(Rev. Fly ,
Angled Front
Raise , Front
Raise)
3 x 12-15
OFF

5. *This chart indicates for clients who go through the program what their initial, starting, results
were compared to their results when they complete the program.
Post-Test (Week 14)
Testing Exercises 1-4  Monday
Testing Exercises 5-7  Wednesday
Testing Battery Post-Test Results Pre-Test Results
1) Goniometer Shoulder-
Hip-
Knee-
Ankle-
Shoulder-
Hip-
Knee-
Ankle-
2) FMS
3) Vertical Jump (in)
4) Max. Pull-ups
5) Max. Push-ups
6) 40 Yard Dash (sec)
7) 300 Meter Shuttle
(sec)