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LFIT 8 Week Program Overview

The document outlines a comprehensive 7-week fitness training program called L-FIT, focusing on various physical assessments, strength training, and aerobic capacity exercises. Each week includes specific daily workouts targeting different muscle groups and fitness components, with detailed exercises, repetitions, and sets. The program emphasizes a mix of anaerobic and aerobic activities, along with active recovery sessions to enhance overall fitness and performance.

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Alexis Tucker
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2 views15 pages

LFIT 8 Week Program Overview

The document outlines a comprehensive 7-week fitness training program called L-FIT, focusing on various physical assessments, strength training, and aerobic capacity exercises. Each week includes specific daily workouts targeting different muscle groups and fitness components, with detailed exercises, repetitions, and sets. The program emphasizes a mix of anaerobic and aerobic activities, along with active recovery sessions to enhance overall fitness and performance.

Uploaded by

Alexis Tucker
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Lightning

Fitness
Initiative &
Training

L – FIT
Week 1 (Initial Assessments)

Day 1 Day 2
Running Mechanics With Maj Lifting Fundamentals With
Brewer MAJ Brewer

Day 3 Day 4
Initial Assessments Initial Assessments
1. Deadlift 5 Rep Max 3. Overhead Press 5 Rep Max
4. Speed & Agility Test
T-Test
2. 300 Yard Shuttle Sprint Arrowhead
Illinois Agility
X-Drill
5. One Mile Assessment

Day 5
Initial Assessments
6. ACFT
2. 300 Yard Shuttle Sprint
Week 2

Day 1 Day 2
Anaerobic Capacity Upper Body
BUY-IN BUY-IN
Rep Set
200 Meter Sprint (60%) Exercise
s s
10 Squat Jumps Burpee Pull-Ups 10 1
200 Meter Sprint (75%) Hand Release Push Up 15 1
10 Lunge Jumps Single Arm Row 12 1
WORKOUT WORKOUT
6x Quarter Mile Split (-5 Seconds / 1:1 Work Rep Set
Exercise
Rest Ratio) s s
12-
CASH-OUT 1A: OverHead Press (50%) 3
15
200 Meter Sprint (75%) 1B: Standing Power Throw 8 3
12-
10 Air Squats 2A: Bent Over Row 3
15
200 Meter Sprint (60%) 2B: Fireman Carry 50M 3
10 Air Squats 3A: Pullups 8-10 3
3B: Overhead Shoulder Mobility Walk 50M 3
4A: Hand Release Push-up 10 3
4B: Front + Lateral Raise 8-10 3
CASH-OUT
Rep Set
Exercise
s s
Deadlift / Curl / Press 8 1
Dumbbell Clean 8 1
Week 2

Day 3 Day 4
Lower Body Active Recovery
BUY-IN Foam Rolling x 30 Min
Set
Exercise Reps Modality Ball Roll Out X 30 Min
s
Kettle Bell Dead Lift 10 1 Yoga (Balance) x 30 Min
Box Jump 10 1
Plank 1 Min 1
WORKOUT Day 5
Set
Exercise Reps Aerobic Capacity
s
1A: Deadlift (50%) 12-15 3 10 Min AGR Out / 10 Min Release Back
1B: Kettle Bell Swings 10 3 Fast Group (9:00 Mile Pace)
2A: Back Squat 12-15 3 Faster Group (8:15 Mile Pace)
2B: Ball Slams 10 3 Fastest Group (7:30 Mile Pace)
3A: Weighted Step-Ups 8-10 3
1
3B: Plank 3
Minute
4A: Kettle Bell Lunge (Each Leg) 10 3

4B: Cross Leg Sit-Ups 15 3

CASH-OUT
Set
Exercise Reps
s
Leg Climbs 12 1
Crunch 12 1
Freedom Twist 12 1
Plank 1 Min 1
Squat Jumps 15 1
Week 3

Day 1 Day 2
Anaerobic Capacity Active Recovery
BUY-IN Foundational Lifting Class with Major Brewer
100 Meter Sprint (60%) Deadlift Fundamentals
100 Meter Walk Squat Fundamentals
200 Meter Sprint (75%) Overhead Press Fundamentals
10 Air Squats

WORKOUT
Day 3
6x Quarter Mile Split (-7 Seconds / 1:1 Ratio) Lower Body
CASH-OUT BUY-IN

100 Meter Sprint (75%) Exercise Reps Sets

100 Meter Walk Goblet Squat 10 1


200 Meter Sprint (60%) Single Leg Lunge 10 1
10 Air Squats V-Up 12 1
WORKOUT
Exercise Reps Sets
1A: Deadlift (55%) 12-15 3
1B: Box Jumps 10 3
2A: Front Squat 12-15 3
2B: KB Swings 10 3
3A: Wall Ball 8-10 3
1
3B: Plank To Pushup 3
Minute
1
4A: Weighted Wall Sit 3
Minute
4B: Toe Taps 15 3
CASH-OUT
Exercise Reps Sets
Alternating Jump Lunge 12 1
Crunch 12 1
Jump Squat 12 1
Plank To Pushup 1 Min 1
8 Second Squats 15 1
Week 3

Day 4 Day 5
Upper Body Aerobic Capacity
BUY-IN Cardio Machine + Spin Class (CPT Icsman)
Exercise Reps Sets 4 Cardio Machines x 6 Minutes Each
Pull Up Dead Hang To Failure 1 45 Minute Spin Class
Hand Release Push Up 15 1
Deadlift / Curl / Press 8 1
WORKOUT
Exercise Reps Sets
1A: OverHead Press (55%) 12-15 3
1B: Standing Power Throw 8 3
2A: Inverted Row 12-15 3
2B: Farmer Carry 50M 3
3A: Tricep Dips 8-10 3
3B: HRPU With Burpee 12 3
4A: Single Arm Row 10 3
4B: Scorpion Pushup 10 3
CASH-OUT
Exercise Reps Sets
Hand Release Push Up 12 1
DB Shoulder Press 12 1
DB KickBack 12 1
DB Lateral Raise 12 1
Push-up 12 1
Week 4

Day 1 Day 2
Aerobic Capacity Upper Body
11 Min AGR Out / 11 Min Release Back BUY-IN
Fast Group (9:00 Mile Pace) Exercise Reps Sets
Faster Group (8:15 Mile Pace) Pull-Ups 10 1
Fastest Group (7:30 Mile Pace) Hand Release Push Up 15 1
Single Arm Row 12 1
WORKOUT
Exercise Reps Sets
12-
1A: OverHead Press (55%) 3
15
1B: Standing Power Throw 8 3
12-
2A: Bent Over Row 3
15
2B: Bent-Arm DB Pull Over (Bench) 8 3
3A: DB Lateral Raise 12 3
3B: DB Upright Row 12 3
4A: Plank Row 10 3
4B: Burpees 10 3
CASH-OUT
Exercise Reps Sets
Bench Dips 12 1
HRPU 12 1
Overhead Tricep Extension 12 1
Mountain Climber 12 1
Narrow Pushups 12 1
Week 4

Day 3 Day 4
Anaerobic Capacity Active Recovery
BUY-IN Stairway To Heaven (20 Min / Berico)
100 Meter Sprint (60%) Spiritual Fitness With Chaplain Browne
100 Meter Walk

200 Meter Sprint (75%)


Day 5
10 Pulse Squats Lower Body
WORKOUT BUY-IN
7x Quarter Mile Split (-7 Seconds / 1:1 Ratio) Exercise Reps Sets
CASH-OUT KB Single Leg Deadlift 10 1
100 Meter Sprint (75%) Box Jump 10 1
1
100 Meter Walk Plank 1
Min
200 Meter Sprint (60%) WORKOUT
10 Pulse Squats Exercise Reps Sets
12-
1A: Deadlift (55%) 3
15
1B: KB Swings 10 3
12-
2A: Back Squat 3
15
2B: Jump Squat 15 3
3A: Box Jumps 10 3
3B: Lateral Bounds 20 3
4A: KB/DB Lunge (Each Leg) 10 3
4B: Long Jump 20 3
CASH-OUT
Exercise Reps Sets
Jackknife Sit-up 15 1
Mountain Climber 15 1
Air Bike 15 1
Spider Crunch 15 1
1
Plank 1
Min
Week 5

Day 1 Day 2
Lower Body Active Recovery
BUY-IN (5 Minute AMRAP) Yoga (Flexibility) x 30 Min
Exercise Reps Sets Foam Rolling X 30 Min
DB Clean 6 Army Wellness Center (Nutrition & Sleep)
5 Minute
Air Squat 9
AMRAP
Sit-up 12
WORKOUT
Exercise Reps Sets

1A: Deadlift (55%) 12-15 4

1B: Sprint 50 M 4
2A: Front Squat 12-15 4
2B: Squat to Press 10 4
3A: Clean & Press 10 3
3B: Sit-ups 20 3
4A: Band Laterals 50 M 3
4B: Heel Taps 20 3
CASH-OUT (5 Min AMRAP)
Exercise Reps Sets
Alternating Jump Lunge 8
Crunch 8 5 Minute
Jump Squat 8 AMRAP
Toe Taps 8
Week 5

Day 3 Day 4
Upper Body Anaerobic Capacity
BUY-IN (5 Minute AMRAP) BUY-IN
Exercise Reps Sets 200 Meter Sprint (60%)
HRPU 8 10 Squat Jumps
5 Minute
Bench Dip 8 200 Meter Sprint (75%)
AMRAP
Bar Thruster 8 10 Lunge Jumps
WORKOUT WORKOUT
Exercise Reps Sets 7x Quarter Mile Split (-10 Seconds / 1:1 Ratio)
1A: OverHead Press (55%) 12-15 4 CASH-OUT
1B: Standing Power Throw 8 4 Spiritual Fitness With Chaplain Browne
2A: Bench Press 12-15 4
2B: Farmer Carry 50M 4
3A: Inverted Row 8-10 3

3B: DB Lateral Raise 10 3


Day 5
4A: DB Single Arm Row 10 3 Aerobic Capacity
4B: HRPU 10 3 12 Min AGR Out / 12 Min Release Back
CASH-OUT (5 Min AMRAP) Fast Group (9:00 Mile Pace)
Exercise Reps Sets Faster Group (8:15 Mile Pace)
HRPU 8 Fastest Group (7:30 Mile Pace)
Shrug 8 5 Minute
Push-Up 8 AMRAP
DB Shoulder Press 8
Week 6

Day 1 Day 2
Anaerobic Capacity Upper Body
BUY-IN BUY-IN (5 Minute AMRAP)
200 Meter Sprint (60%) Exercise Reps Sets
10 Squat Jumps PullUps 3
5 Minute
200 Meter Sprint (75%) DB Shoulder Press 5
AMRAP
10 Lunge Jumps Push-Up 7
WORKOUT WORKOUT
8x Quarter Mile Split (-10 Seconds / 1:1 Ratio) Exercise Reps Sets

CASH-OUT 1A: OverHead Press (60%) 8-10 4

200 Meter Sprint (60%) 1B: Standing Power Throw 8 4


10 Squat Jumps 2A: Bent Over Row 8-10 4
50
200 Meter Sprint (75%) 2B: Shoulder Stability Walk 4
M
10 Lunge Jumps 3A: Incline DB Bench Press 8-10 3
3B: DB Front Raise 10 3
4A: DB Single Arm Row 10 3
50
4B: Farmer Carry 3
M
CASH-OUT (5 Min AMRAP)
Exercise Reps Sets
Chin-Up 5
5 Minute
Bar Thruster 7
AMRAP
HRPU 9
Week 6

Day 3 Day 4
Aerobic Capacity Lower Body
13 Min AGR Out / 13 Min Release Back BUY-IN (5 Minute AMRAP)
Fast Group (9:00 Mile Pace) Exercise Reps Sets
Faster Group (8:15 Mile Pace) Single Leg DL 5
5 Minute
Fastest Group (7:30 Mile Pace) Good Morning 7
AMRAP
Leg Tuck & Twist 9
WORKOUT
Exercise Reps Sets
1A: Deadlift (60%) 8-10 4
1B: Sled Push/Pull 50 M 4
2A: Back Squat 8-10 4
2B: Weighted Pulse Squat 10 4
3A: Power Clean 10 3
3B: Freedom Twists 20 3
4A: Box Jump 10 3
4B: Reverse Crunch 20 3

Day 5 CASH-OUT (5 Min AMRAP)

Active Recovery Exercise Reps Sets


Endurance Training Machine Circuit Jump Squat 7
3 x 10 Mins Different Machines Crunch 9 5 Minute
Foam Rolling x 30 Mins Side Lunge 11 AMRAP
Leg Raises 13
Week 7

Day 1 Day 2
Anaerobic Capacity Aerobic Capacity
BUY-IN Cardio Machine + ACFT Circuit
200 Meter Sprint (60%) 6 Cardio Machines x 4 Minutes Each
10 Squat Jumps ACFT Circuit (3 Rounds/ :30 Secs, :45 Secs, 1 Min)
200 Meter Sprint (75%) 1. Hex Bar DL
10 Lunge Jumps 2. Assault Bike
WORKOUT 3. Standing Power Throw
8x Quarter Mile Split (-10 Seconds / 1:1 Ratio) 4. Hand Release Push up

CASH-OUT 5. Row Machine

200 Meter Sprint (60%) 6. Drag


10 Squat Jumps 7. Carry
200 Meter Sprint (75%) 8. Plank
10 Lunge Jumps
Week 7

Day 3 Day 4
Lower Body Upper Body
BUY-IN (5 Minute AMRAP) BUY-IN (5 Minute AMRAP)
Rep Rep
Exercise Sets Exercise Sets
s s
Air Squat 5 Burpee 3
5 Minute 5 Minute
Leg Climbs 7 Straight Arm Pull 5
AMRAP AMRAP
Lunge 9 Flexed Arm Hang 7
WORKOUT WORKOUT
Rep Rep
Exercise Sets Exercise Sets
s s
1A: Deadlift (65%) 8-10 4 1A: OverHead Press (65%) 8-10 4
1B: Weighted Step Up 10 4 1B: Wall Ball 10 4
2A: Front Squat 8-10 4 2A: Bench Press 8-10 4
50
2B: Lunge Walk (Each Leg) 10 4 2B: Farmer Carry 4
M
3A: Goblet Squat 10 3 3A: Upright Row 8-10 3
3B: Leg Scissors 20 3 3B: DB Lateral Raise 10 3
4A: Box Jump 10 3 4A: Push Up with Row 10 3
4B: Oblique Crunch 20 3 4B: Tricep Kickback 10 3
CASH-OUT (5 Min AMRAP) CASH-OUT (5 Min AMRAP)
Rep Rep
Exercise Sets Exercise Sets
s s
Crunch 8 KB Swing 5
5 Minute
Reverse Crunch 8 5 Minute HRPU 7
AMRAP
Leg Raises 8 AMRAP DB Front Raise 9
V-Up 8

Day 5
SPORTS PT (Lighting Spice)
Week 8 (Final Assessments)

Day 1 Day 2
Active Recovery ACFT Overview / Tips & Tricks
Foam Rolling + Stretching

Day 3 Day 4
Final Assessments Final Assessments
1. Deadlift 5 Rep Max 3. Overhead Press 5 Rep Max
4. Speed & Agility Test
T-Test
2. 300 Yard Shuttle Sprint Arrowhead
Illinois Agility
X-Drill
5. One Mile Assessment

Day 5
Final Assessments
6. ACFT

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