6 Week Prep Guide

If you are preparing for the military or a first responder position and looking for a tool to enhance your efforts and future success this prep guide is for you!

This 6 week prep guide consists of 5 days a week of training accompanied by 3 journal prompts (one at the beginning,  middle, and end of the week). This will help you grow both physically as an athlete and mentally as a woman. You will begin the six weeks with an initial assessment of physical, mental, and spiritual well-being and conclude the six weeks with the same self assessment. 

The prep guide will prepare you for job-specific training by focusing on the following skills with modifications in Italics:

  • PULL UPS BAND ASSISTED/ JUMPING/ NEGATIVE
  • ENDURANCE (RUNNING)
  • STRENGTH
  • ROPE CLIMBING
  • HIKING TREADMILL SLED WALK
  • CORE STRENGTH

Equipment you’ll need with modifications in Italics:

  • SLED WEIGHT VEST
  • PULL UP BAR
  • ROPE (FOR CLIMBING)TOWEL WRAPPED AROUND BAR/ ROPE WRAPPED AROUND BAR
  • BANDS FOR ACCESSORIES AND PULL UP ASSISTANCE
  • ROWERSKI ERG/ ASSAULT BKE/ STATIONARY BIKE/ RUNNING
  • BOX FOR BOX SQUATSBENCH/ STACKED PLATES
  • BARBELLDUMBELLS
  • WEIGHTS (METAL OR RUBBER BUMPER PLATES)
  • DUMBELLS BARBELL
  • KETTLEBELLS DUMBELLS/ BARBELL