Getting ready to stay ready  (1)

This structure blends Tony Holler’s sprint work for speed and explosiveness with Dan John’s Easy Strength for long-term strength development. It’s designed to keep you fresh, fast, and strong over the course of 8 weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Walk

Pogo Jump

Hands on Hips Countermovement Jump

Pogo Hop

Sprint

Front Squat (Paused)

Deadlift (Barbell)

Bench Press (Barbell)

Chin-Up (Assisted)

Landmine Twist

Suitcase Carry

Reverse Abs Crunch (Bodyweight)

Yoga

V-Up

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