SAM
Training Program
01
PHASE
ENDURANCE
4 WEEKS
rep range
- 12 - 15
- 50%-67%
- 1 RM
WHY?
- Increased Work Capacity
- Cardiovascular Health
- Capillary Density
energy system
Fats
Lactic Acid
Phosphocreatine
Carbs
Endurance
PHASE
8/24/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 RFE Squat w/ Dbs 3x8x 15s, 20s, 25s
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex25-35
- C2 Chin Up 3x8xBW-10
- C3 Hip Thrust 3x8x155
- D1 Bicycle 3x15tot
- D2 Plate Carry 3x30secondsx45
- D3 1 min Rest
Endurance
PHASE
8/19/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Lateral Single Leg Step Up W/ ROTATION... on to Bench? 3x8ex25s
- B2 Kb Hip shift 3x10
- C1 Wall Hand Stand Pushup 3x7
- C2 Cliff Hanger Pullup 3x8x Red Band
- C3 SL RDL Bb 3x8ex45+
- D1 Chin Hold Leg Raise 3x12
- D2 Scat Pulls 3x10
- D3 1 min Rest
Endurance
PHASE
8/17/22
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
8/10/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Back Squat 3x8x70, 100, 115
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex25-35
- C2 Chin Up 3x8xBW-10
- C3 Hip Thrust 3x8x155
- D1 Jackknife Sit up 3x20
- D2 Plate Carry 3x30secondsx45
- D3 1 min Rest
Endurance
PHASE
8/5/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Back Squat 3x8x70, 100, 115
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex25-35
- C2 Chin Up 3x8xBW-10
- C3 Hip Thrust 3x8x155
- D1 Jackknife Sit up 3x20
- D2 Plate Carry 3x30secondsx45
- D3 1 min Rest
Endurance
PHASE
8/3/22
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
5/16/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Back Squat 3x8x70, 100, 115
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex35,40
- C2 Chin Up 3x8x10
- C3 Hip Thrust 3x8x155
- D1 Jackknife Sit up 3x20
- D2 Plate Carry 3x30secondsx45
- D3 1 min Rest
Endurance
PHASE
5/9/22
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
5/4/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Lateral Single Leg Step Up W/ ROTATION... on to Bench? 3x8ex25s
- B2 Kb Hip shift 3x10
- C1 Wall Hand Stand Pushup 3x7
- C2 Cliff Hanger Pullup 3x8x Red Band
- C3 SL RDL Bb 3x8ex45+
- D1 Chin Hold Leg Raise 3x12
- D2 Scat Pulls 3x10
- D3 1 min Rest
Endurance
PHASE
4/25/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Back Squat 3x12x65, 95, 110
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex35,40
- C2 Chin Up 3x8x10
- C3 Hip Thrust 3x8x155
- D1 Jackknife Sit up 3x18
- D2 Fat Grip Farmers Carry 3xd/btwicex35s
- D3 1 min Rest
Endurance
PHASE
4/20/22
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
4/18/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Lateral Single Leg Step Up W/ ROTATION 3x8ex25s
- B2 Kb Hip shift 3x10
- C1 Wall Hand Stand Pushup 3x6
- C2 Cliff Hanger Pullup 3x8x Red Band
- C3 SL RDL Bb 3x8ex45+
- D1 Chin Hold Leg Raise 3x12
- D2 Scat Pulls 3x10
- D3 1 min Rest
Endurance
PHASE
4/13/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Back Squat 3x12x45, 85, 105
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex35
- C2 Chin Up 3x8x10
- C3 Hip Thrust 3x8x150
- D1 Jackknife Sit up 3x15
- D2 Fat Grip Farmers Carry 3xd/btwicex30s
- D3 1 min Rest
Endurance
PHASE
3/30/22
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
3/30/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Lateral Single Leg Step Up W/ ROTATION 3x8ex25s
- B2 Kb Hip shift 3x10
- C1 Wall Hand Stand Pushup 3x5
- C2 Cliff Hanger Pullup 3x7x Red Band
- C3 SL RDL Bb 3x8ex45+
- D1 Chin Hold Leg Raise 3x12
- D2 Scat Pulls 3x10
- D3 1 min Rest
Endurance
PHASE
3/25/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Goblet Squat w/ Blue Band 3x12x55,60, 65
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex35
- C2 Chin Up 3x8x7.5
- C3 Hip Thrust 3x8x145
- D1 Jackknife Sit up 3x15
- D2 Fat Grip Farmers Carry 3xd/btwicex30s
- D3 1 min Rest
Endurance
PHASE
3/21/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Lateral Single Leg Step Up 3x8ex25s
- B2 Kb Hip shift 3x10
- C1 Pike Pushup 3x10
- C2 Cliff Hanger Pullup 3x5x Red Band
- C3 SL RDL Bb 3x8ex45+
- D1 Chin Hold Leg Raise 3x10
- D2 Scat Pulls 3x8
- D3 1 min Rest
Endurance
PHASE
3/7/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Goblet Squat w/ Blue Band 3x12x55,60, 65
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex25-30s
- C2 Chin Up 3x8x5
- C3 Hip Thrust 3x8x135
- D1 Jackknife Sit up 3x12
- D2 Fat Grip Farmers Carry 3xd/btwicex30s
- D3 1 min Rest
Endurance
PHASE
3/4/22
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
3/1/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Lateral Single Leg Step Up 3x8ex25s
- B2 Kb Hip shift 3x10
- C1 Pike Pushup 3x8
- C2 Cliff Hanger Pullup 3x4x Red Band
- C3 SL RDL Bb 3x8ex45+
- D1 Chin Hold Leg Raise 3x8
- D2 Scat Pulls 3x5
- D3 1 min Rest
Endurance
PHASE
2/28/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Goblet Squat w/ Blue Band 3x15x50,55,60
- B2 Scapular Cat Cow 3x8
- C1 SA Db Press 3x12ex25-30s
- C2 Chin Up 3x8
- C3 Hip Thrust 3x8x95-135
- D1 Jackknife Sit up 3x10
- D2 Fat Grip Farmers Carry 3xd/btwice
- D3 1 min Rest
Endurance
PHASE
Rock CLimbing Championship 2/25/22
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
Rock CLimbing Championship 2/18/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Single Leg Step Up 3x8ex20s
- B2 Kb Hip shift 3x10
- C1 Pike Pushup 3x6
- C2 Cliff Hanger Pullup 3x3
- C3 Lateral Wall Sit 3x30s each
- D1 Chin Hold Leg Raise 3x7
- D2 Scat Pulls 3x5
- D3 1 min Rest
Endurance
PHASE
Welcome Back Tour 2/18/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Goblet Squat w/ Blue Band 3x15x45,50,55
- B2 Scapular Cat Cow 3x8
- C1 SA Db Bench 3x8ex30
- C2 Chin Up 3x6
- C3 Hip Thrust 3x8x95-135
- D1 Man builder 3x3x15s
- D2 Leg Sweep 3x6e
- D3 1 min Rest
Endurance
PHASE
Welcome Back 2/16/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 RFE Split Squat 3x8xBW
- B2 Kb Hip shift 3x10
- C1 Pike Pushup 3x6
- C2 Breast Stroke Row 3x6xYellow Band
- C3 Lateral Wall Sit 3x30s each
- D1 Chin Hold Leg Raise 3x5
- D2 Spiderman 3x5e
- D3 1 min Rest
Endurance
PHASE
At Home 1/19/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 RFE Squat 3x8ex 30-40
- B2 Kb Hip shift 3x10
- C1 SA Db Press 3x10ex25+
- C2 Db BOR 3x12x25s
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Kb Swing 3x 30s (use a plate?)
- D2 Half Windmill 3x8e (use Db)
- D3 1 min Rest
Endurance
PHASE
At Home 1/7/22
exercise- SETS X REPS X RESISTANCE
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
At Home 1/5/22
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Split Squat 3x14e
- B2 Kb Hip shift 3x10
- C1 SA Db Press 3x14e
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Kb Swing 3x 30s (use a plate?)
- D2 Half Windmill 3x8e (use Db)
- D3 1 min Rest
Endurance
PHASE
Workout (c) 12/22/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Goblet Squat w/ Blue Band 3x15x45,50,55
- B2 Scapular Cat Cow 3x8
- C1 Landmine Press 3x15x15 (on Bar)
- C2 Breast Stroke Row 3x10ex10s?
- C3 Hip Thrust 3x15x95
- D1 Man builder 3x20sx15s
- D2 Leg Sweep 3x6e
- D3 1 min Rest
Endurance
PHASE
Workout (b) 12/15/21
exercise- SETS X REPS X RESISTANCE
Endurance
PHASE
Workout (A) 12/13/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 Split Squat 3x14e
- B2 Kb Hip shift 3x10
- C1 SA Db Press 3x14e
- C2 BW UH Row 4x16
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Kb Swing 3x 30s
- D2 Half Windmill 3x8e
- D3 1 min Rest