Dick’s OP-Athlete Program

This program is focused on Strength Training, with some reps to build your mass in, mixed with giant set to promote Work Capacity. Also, this program includes a running plan, to be able to complete 10km under 50’ (you should already run 10km under 60’). This mix is for the operational athlete who wants to get stronger, faster, explosive and buff, to be an asset for your team. It doesn’t intend to be a prep for SOF selection or things like that.
⚠️ I made a mistake indicating Prilepin’s Table, it’s just the Training Load Chart that you can find on the net.

WARMUP EXAMPLES:

GYM Days:

Jump Rope 5’
3x
• Alternate Deadbugs 60”
• Plank Reach 10 reps
• Hollow Body 30”
• Superman 30”
• Spiderman Lunge 10 Reps
• Alternate Lunge to Elbow Touch 10 Reps

RUN Days:

5’ Jog
3x
30” March
30” Explosive March
30” Running Butt Kicks
30” Big Arms
30” Pedal the Bycicle
30” No Arms

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

SPEED DAY

LOWER DAY

UPPER DAY

RACE PACE

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