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Operator Achilles V2 Overview

This 7-week training plan provides a balanced approach to concurrently training strength, work capacity, endurance, core strength, and agility for operators and military athletes. Each week focuses on different combinations of bodyweight strength training, core exercises, work capacity events, running, ruck marching, and tactical agility drills. Week 7 is a taper week with lighter training. The plan offers assessments to track progress and references an exercise library and nutrition guidelines for additional support.

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John Rohrer
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393 views1 page

Operator Achilles V2 Overview

This 7-week training plan provides a balanced approach to concurrently training strength, work capacity, endurance, core strength, and agility for operators and military athletes. Each week focuses on different combinations of bodyweight strength training, core exercises, work capacity events, running, ruck marching, and tactical agility drills. Week 7 is a taper week with lighter training. The plan offers assessments to track progress and references an exercise library and nutrition guidelines for additional support.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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< Back to Plan VIEW EXERCISES

Operator Achilles - OVERVIEW

PROGRAM OVERVIEW

Achilles represents the most recent evolution of our day to day programming for operators and military athletes. This is a balanced, 7-Week, 5 day/week training
plan which concurrently trains strength, work capacity, military endurance (running, ruck running), chassis integrity (functional core), and tactical agility in relatively
equal proportions.

Week 7 in the plan is a taper/unload week.

This is Version 2 of Achilles, Updated March 2019.

Strength
Achilles deploys bodyweight strength training only including an upper body hand release push up and pull up assessments, a leg blaster progression, and long 20-
30 minute bodyweight exercise “flow” sessions.

Work Capacity
Achilles deploys 15-minute, multi-modal work capacity events.

Chassis Integrity
ARTE circuits, twice per week. Each ARTE Circuit deploys an Anti-Rotation, Rotation, Total Body and Extension core strength exercise.

Tactical Agility
Trained once per week during Achilles. Two different tactical agility drills are deployed, both unloaded and loaded.

Endurance
Trained two ways: (1) 6-Mile Run assessment with follow-on 2-mile hard, fast, intervals, and; (2) 2-mile, moderate-paced ruck at 65#.

WEEKLY SCHEDULE

Monday: Strength, Chassis Integrity


Tuesday: Tactical Agility, Work Capacity
Wednesday: Endurance (Ruck Running)
Thursday: Strength, Chassis Integrity
Friday: Work Capacity, Endurance (Run)

COMMON QUESTIONS

Where do I find unfamiliar exercises?


See our Exercise Library HERE.

What about nutrition?


See our Nutritional Guidelines HERE.

What does “40/60#” mean? How about “3/5x”?


“40/60# = women use 40#, men use 60#. 3/5x = women do 3x reps, men do 5 reps.

Can I print out sessions to take to the gym?


Yes – you can print a week of programming at a time.

More questions? Email [email protected]

<-- Operator Achilles - WEEK 1

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