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Program Description

Program Overview This program is designed to build a solid foundation in both cardiovascular fitness and strength, setting the stage for more specific training in the future. After week 8, re-test your 1-rep max (1RM) and use those numbers for the next program such as Odysseus, Theseus, Minotaur, or Heracles. Weekly Structure 1. Strength & Core (S&C) — 2x/week • Focus: Compound lifts followed by a core circuit to build a strong, resilient chassis. • Intensity: Based on your 1-rep max (1RM) for each compound lift. Determine your 1RM before starting the program. • Rest: o 3–5 minutes between compound lift sets o 2 minutes between core circuit rounds 2. Muscular Endurance (ME) — 1x/week • Focus: Full-body circuit training to develop muscular endurance. • Rest: 2 minutes between circuits 3. Endurance Training — 3x/week (E + LSSE) Maintain a Zone 3 heart rate using your preferred modality: running, swimming, biking, rowing, or rucking. • Endurance (E) — 2 sessions/week o Start at 30 minutes in Week 1 o Progress to 60 minutes by Week 5 o Personal Preference: Running • Long Steady State Endurance (LSSE) — 1 session/week o Duration: 30 to 120 minutes, depending on your fitness level o Personal Preference: Rucking • High-Intensity Conditioning (HIC) — 2 sessions/week (Weeks 6–8 only) o Short, intense cardio bursts designed to improve VO2 max and anaerobic capacity. 4. Rest or Active Recovery — 1x/week • Engage in light activity such as walking, hiking, biking, recreational sports, or family outings. Weekly Schedule Day / Session Type Day 1 Strength & Core (S&C) Day 2 Endurance (E) Day 3 Endurance (E) Day 4 Strength & Core (S&C) Day 5 Muscular Endurance (ME) Day 6 Long Steady State Endurance (LSSE) Day 7 Rest or Light Activity Warm-Up Guidelines • Start every session with a general warm-up (e.g., dynamic stretching, light cardio). • For strength days: o Perform warm-up sets of your main lifts, gradually increasing weight. o Keep rest between warm-up sets short. o Rest 3-5min before your first working set. Key Principles • Consistency Is Key: Stick closely to the weekly schedule. If you miss a session, simply continue with the next one. Avoid skipping ahead or doubling up. Acknowledgements This program draws heavily from Tactical Barbell training principles. Tactical Barbell is an excellent resource for those interested in efficient, goal-oriented training and is highly recommended for further reading

Program Overview