DEEP END 1 MONTH

M I L I TA R Y P R E PA R AT I O N P R O G R A M

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 DEF 1 MONTH MILITARY PREPARATION

Deep End Fitness Military Preparation Program: 1 Month Program

Created by DEF Master Trainer: Don Tran
© Copyright 2020, DEEP END FITNESS

DEF Military Prep Program is designed for the individuals developing water skills, strength, and endurance to
significantly increase their chances of success in advanced military training. This program will focus on building
strength, muscle endurance, speed, CO2 tolerance, and lung capacity/VO2 in and out of the water.

This program is not a beginner program, the athlete should have a solid base of fitness and water training
prior to conducting this program. Athletes should be able to fully conduct the UTL screener prior to starting
this program.

UTL Screener:

1. 10min Water Tread 2. 25m Brick Tow 3. Mask Retrieval 4. 25m Underwater Crossover (UWC)

The Deep End Fitness Program was developed incorporating techniques, procedures, and fitness training
methodology by a staff with experience from special operations water survival/dive training, multiple
fitness certifications, and most importantly real-life experience training thousands of people over the past
10 years. This has been the underground yet, official training platform for UTL since its inception.

SAFE - Slow and easy movements, Apply natural buoyancy, Full Lung Inflation, Extreme Relaxation1

FREE - Focus, Relaxation, Economy of Motion, Efficient Breathing

SAFETY: All UTL training is to be conducted under the supervision of a lifeguard and/or a fully trained
and qualified safety instructor, at a minimum a buddy/guardian is required to any underwater training.

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 TABLE OF CONTENTS

MONTHLY OVERVIEW
.............................................................. 1

WEEK 1 ...............................................................................2

WEEK 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

WEEK 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

WEEK 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

MOVEMENT
DEFINITIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

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 MONTH OVERVIEW

1. Kettle Bells (KB) and/or Dumb bells (DB), preferably a good range between 26-53
pounds but the workouts can be done with any weight. Tailor the weight to your
fitness level. 2. Military Utilities (blouse and trousers) – used for rucking & swimming
3. Fins 4. Dive Brick or Rubberized Weight approx. 10lbs GB: Ground Based
WEEK 1:
D AY 1 D AY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7

Power, Strength Power, Strength

& Muscle Speed Endurance Active Rest
Endurance & Muscle
Endurance & Agility & Stamina Recovery
& Stamina Endurance
GB GB

WEEK 2:
D AY 8 D AY 9 D AY 1 0 D AY 1 1 D AY 1 2 D AY 1 3 D AY 1 4

Strength Speed &

Strength Speed & Power, Active Rest
& Muscle Agility &
& Muscle Agility GB Endurance
Endurance Benchmark Recovery
Endurance & Stamina
GB Workout

WEEK 3:
D AY 1 5 D AY 1 6 D AY 1 7 D AY 1 8 D AY 1 9 D AY 2 0 D AY 2 1
Strength &
Power, Strength Power,
Speed Muscle Active Rest
Endurance & Muscle Endurance
Endurance &
Endurance & Agility & Stamina Recovery
& Stamina Benchmark
GB GB
Workout

WEEK 4:
D AY 2 2 D AY 2 3 D AY 2 4 D AY 2 5 D AY 2 6 D AY 2 7 D AY 2 8
Speed Power
Speed Power Strength Endurance & Active Rest
& Agility Endurance & Muscle & Agility Stamina &
& Stamina Recovery
Endurance GB Benchmark
GB Workout

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WEEK 1

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D AY
01 POWER ENDURANCE
& S TA M I N A
STRETCH & WARM UP

UPPER REGULATION BREATHING

3 rounds
1. Inchworms w/ Push Up 10reps
2. Alternating Lunges 10reps each side
3. Sit Ups 15reps
4. World’s Greatest Stretch 5reps

GROUND BASED BREATHING

3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth

Cadence Breathing 1
5 rounds
1. 5sec slow inhale through nose
2. Hold for 3sec
3. 5sec slow exhale through mouth
4. Hold for 3 sec
...........................................................................................

POWER ENDURANCE & STAMINA

Uniform: Slick

BRICK TAXI
For Time: 3 Rounds
1. Swim 50m with brick (any method)
2. Burpees 10reps

GRINDER:
10-9-8-7-6-5-4-3-2-1REPS
1. KB Swings x2 (20, 18, 16reps…)
2. Push ups
3. Sit-up x2
4. Gutter ups

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D AY
02 STRENGTH & MUSCLE
ENDURANCE GB
STRETCH & WARM UP
KB Warm Up Progression
3 rounds
1. SA KB Swing 5reps
2. SA KB High Pull 5reps
3. SA KB Clean 5reps
4. SA KB Clean and Press 5reps
5. SA KB Snatch 5reps
GROUND BASED BREATHING
3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth
Cadence Breathing 2
4 rounds
1. 4sec slow inhale through nose
2. Hold for 4sec
3. 4sec slow exhale through mouth
4. Hold for 4sec
Breath Hold Ladder (can be done with any movement or work outs)
1-2-3-4-5-6
Burpee
Looks like: 1 focused deep breath, 1 Burpee, slow heart rate down and recover,
1 focused deep breath, 2 Burpees, slow heart rate down and recover, 3
Burpees, etc. Breathe in the standing position
...........................................................................................
GROUND STRENGTH AND MUSCLE ENDURANCE
TABATA EASY
20-seconds-on, 10-seconds-off interval, 4minutes total per exercise
1. Tabata Air Squats
2. Tabata Push-ups
3. Tabata Alternating Lunges
4. Tabata Sit-up
5. Tabata KB Swing

MRX: #53/35
WRX: #35/26

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D AY
03 SPEED & AGILITY
STRETCH & WARM UP
Dynamic Stretching
2 rounds
1. Knee Hug 50m
2. Alt Side Squats 50m
3. Inch Worms 50m
4. Front Lunge w/ Twists 50m
5. Spider Man Crawl 50m

GROUND BASED BREATHING

3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth
Diaphragmatic Breathing from the floor
10 rounds
1. Lay flat on your back
2. Place hand 1 hand on stomach (diaphragm), 1 hand on chest
3. 4sec inhale thru nose, slow 4sec exhale thru mouth (ensure stomach is rising
and not chest), controlling the slow exhale

WATER BASED BREATHING

Uniform: Slick
All Water Based Breathing Exercises will be done with a buddy, one goes while the
other observes for safety.
Beginner
4min Water Tread
4 rounds
2 rounds 1. Underwater Crossover 15m
1. 6-8 Water Bobs
2. 10sec Breath Hold at bottom of the pool
3. 15sec Breath Hold at bottom of the pool
4. 20sec Breath Hold at bottom of the pool
...........................................................................................
SPEED & AGILITY
YELLOW, GREEN, RED
Uniform: Utility Trousers
1. 50m Breast Stroke, 25m Side Stroke Sprint, 60sec of Tread water
2. 50m Side Stroke, 25m Breast Stroke Sprint, 45sec of Tread water
3. 50m Breast Stroke, 25m Side Stroke Sprint, 30sec of Tread water
4. 50m Side Stroke, 25m Breast Stroke Sprint, 15sec of Tread water
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D AY
04 POWER, ENDURANCE,
& S TA M I N A G B
STRETCH & WARM UP
3 rounds
1. Air Squats 10reps
2. Push-ups 10reps
3. Walking Front Lunges 10reps
4. Inchworms 5reps
5. Front Plank 25sec
6. Jumping Jacks 20reps

GROUND BASED BREATHING

Cadence Breathing 2
5 rounds
1. 4sec slow inhale through nose
2. Hold for 4sec
3. 4sec slow exhale through mouth
4. Hold for 4sec
...........................................................................................
POWER ENDURANCE AND STAMINA
ROTTEN APPLES
10-9-8-7-6-5-4-3-2-1reps
1. DBL KB Renegade Man-makers
2. DBL KB Front Lunge 1min
5 rounds
1. 400m Run
2. Turkish Get-ups 5reps
3. Burpees 10reps

MRX: #35/26
WRX: #26/15

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D AY
05 STRENGTH & MUSCLE
ENDURANCE
STRETCH & WARM UP
2 rounds
1. Swim 25m Underwater Crossover
2. Air Squats 10reps
3. Swim 25m Freestyle Stroke
4. Gutter Ups 10reps
5. WGS 5reps
WATER BASED BREATHING DRILLS
Uniform: Utility Trousers
All Water Based Breathing Exercises will be done with a buddy, one goes while the
other observes for safety

Beginner
4min Water Tread

2 rounds
1. 6-8 Water Bobs
2. 10sec Breath Hold
3. 15sec Breath Hold
4. 20sec Breath Hold
...........................................................................................
WATER BASED STRENGTH AND MUSCLE ENDURANCE BENCHMARK WOD
Uniform: Slick
DEF MILPREP BENCHMARK 1
1. Pull-ups 50reps
2. Sit-ups 100reps
3. 3-mile timed run (less than 21:00min)
Uniform: Utilities top and bottoms
4. Swim Breast or Side Stroke 300m (less than 13:00min)
5. Tread water 10min
6. Mask Retrieval 5reps

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D AY
06 A C T I V E R E C O V E RY
PICK ONE:

Choose a modality (run, row, swim, bike, or ruck) and put in an easy pace of
about 30-45 min.

RUCK: No more than 45lbs not including water in pack. Maintain a 4mph pace but
attempt not to run but rather open up your stride.

SKILL WORK: Spend your time working on, developing and/or refining your form
for lifts or exercises. It could be a weakness that you need to develop so that your
skillset is well rounded. Or as simple as “shooting free throws” or “playing catch.”
Be careful again here not to over exert your system. Be smart and recover well.

YOGA OR STRETCHING: This is a great choice for athletes that need extra help
mobilizing and working on their flexibility. It’s also a great solution for people that
are extremely sore from previous days workouts.

PLAY A SPORT OR GAME. The big take away here is to PLAY, NOT COMPETE.
Choose something that will get you moving around with the heart rate up but again
keep the intensity low. Again, be careful here to not overdue it. BE SMART.

CORE WORK: Get in and work on those abs for 20 minutes and get some light
stretching in.

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D AY
07 REST

EAT,
SLEEP,
BE HAPPY.

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WEEK 2

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D AY
08 STRENGTH & MUSCLE
ENDURANCE
STRETCH & WARM UP
2 rounds
1. Lunges 5reps each side
2. Static Inch Worms w/ Push up 5reps
3. World’s Greatest Stretch 3reps each side
4. Kick Throughs 5reps each side (1st round slow and easy, 2nd round FAST)
(Elevate Breathing & Heart Rate)

GROUND BASED BREATHING

5 rounds (Slow Breathing & HR back down)
Cadence Breathing 2 Breathing Ladder
1. 4sec slow inhale through nose 1-5-1
2. Hold for 4sec Kettlebell Swing
3. 4sec slow exhale through mouth Push-up
4. Hold for 4sec Looks like: 1 KB swing, 1 push-up, stand
up and 1 focused deep breath, 2 KB swings,
2 push-ups, stand up and 2 focused deep
breaths, etc. Goes up to 5 and then back
down starting at 5 and so on.
UTL SCREENER
Uniform: Slick
1. 10-minute tread
2. 25m Brick Tow
3. Mask Retrieval (retrieve mask/goggle with mouth at the bottom of the pool)
4. 25m UWC
...........................................................................................
DEF WOD – MUSCLE ENDURANCE
“ALL IN”
12min AMRAP
MRX: #53/35
1. 25m Underwater Crossover
WRX: #26
2. 25m Brick Swim
3. Gutter Ups 10reps
4. Double Kettlebell Sumo Deadlift 10reps
5. Double Kettlebell Shoulder to Overhead 5reps

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D AY
09 SPEED & AGILITY GB
STRETCH & WARM UP
3 rounds
1. Alternating Lunges 10reps
2. SA KB Cleans 5reps each side
3. 10 Sit Ups
4. 5 KB Shoulder Press

GROUND BASED BREATHING

Breathing Ladder
1-8-1
Kettlebell Swing
Push-up
Looks like: 1 KB swing, 1 push-up, stand up and 1 focused deep breath, 2 KB
swings, 2 push-ups, stand up and 2 focused deep breaths, etc. Goes up to 8 and
then back down starting at 7 and so on. Breathe in the standing position.
...........................................................................................

SPEED & AGILITY

WINDED
5 rounds
1. Double KB Front Squat 5reps + 50m Sprint

5 rounds
2. SA KB Snatches 5reps+ 50m Sprint + Push-ups 10reps

5 rounds
3. Double KB Front Squat 5reps + 50m Sprint + Push-ups 10reps + Sit ups 15reps

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D AY
10 POWER ENDURANCE
& S TA M I N A
STRETCH & WARM UP
3 rounds
1. Swim 100m
2. Bottom Outs 5reps

GROUND BASED BREATHING

Breathing Ladder
1-10-1
Air Squats
KB Clean & Press
Looks like: 1 KB swing, 1 push-up, 1 focused deep breath, 2 KB swings, 2 push-
ups, 2 focused deep breaths, etc. Goes up to 10 and then back down starting at
9 and so on. Breathe in the standing position. Breathe as necessary during the
exercise.
WATER BASED BREATHING
Uniform: Trousers
All Water Based Breathing Exercises will be done with a buddy, one goes while the
other observes for safety
Intermediate
3 rounds 4 rounds
1. 1min Water Bobs 1. Underwater Crossover 25m
2. 15sec Breath Hold at the bottom of the pool
3. 20secs Breath Hold at the bottom of the pool
4. 25secs Breath Hold at the bottom of the pool
5. Mask Retrieval
...........................................................................................
POWER ENDURANCE AND STAMINA BENCHMARK WOD
Uniform: Slick

DEF MILPREP BENCHMARK 2

1. Swim 500m (less than 12:00min)
2. Brick Tow 50m

3rounds
3. Swim 25m
4. UWC 25m

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D AY
11 STRENGTH & MUSCLE
ENDURANCE GB
STRETCH & WARM UP
Run 1.5mi (less than 12min)

GROUND BASED BREATHING

3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth

Cadence Breathing 2
4 rounds
1. 4sec slow inhale through nose
2. Hold for 4sec
3. 4sec slow exhale through mouth
4. Hold for 4sec

Breathing Ladder
1-10-1
Kettlebell Swing
Push-up
Looks like: 1 KB swing, 1 push-up, stand up and 1 focused deep breath, 2 KB
swings, 2 push-ups, stand up and 2 focused deep breaths, etc. Goes up to 10
and then back down starting at 9 and so on. Breathe in the standing position.
...........................................................................................
GROUND STRENGTH AND MUSCLE ENDURANCE
KB STRENGTH 1 UPPER BODY
1. Double Strict Press 5 x 5 reps
2. Double Hip Bridge Floor Press 5 x 10 reps
3. Double Clean 5 x 20 reps

5 rounds
1. Deadlift to Sprawl 30sec
2. Goblet Squats 30sec
3. Russian Twist 30sec
4. Rest 60sec

MRX: #53/44
WRX: #35/26

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D AY
12 SPEED & AGILITY
STRETCH & WARM UP
Uniform: Trousers & Blouse
1. 3min Tread Water
2. Swim 300m
3. 3min Tread Water

GROUND BASED BREATHING

3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth

6 rounds
1. 3sec inhale thru nose, slow 6sec exhale thru mouth, put tongue on the roof of
mouth to control the slow exhale

WATER BASED BREATHING

Uniform: Trousers & Blouse
All Water Based Breathing Exercises will be done with a buddy, one goes while the
other observes for safety

Intermediate
3 rounds 4 rounds
1. 1min Water Bobs 1. Underwater Crossover 25m
2. 15sec Breath Hold at the bottom of the pool
3. 20secs Breath Hold at the bottom of the pool
4. 25secs Breath Hold at the bottom of the pool
5. Mask Retrieval
...........................................................................................
SPEED & AGILITY
Uniform: Slick & Fins
Buy In
1. 6min Water Tread with fins
FIN FIN
3 rounds
1. Fin Side Stroke 100m
2. Flutter Kicks 20reps
3. Fin Superman 100m
4. Scissors 20reps

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D AY
13 A C T I V E R E C O V E RY
PICK ONE:

Choose a modality (run, row, swim, bike, or ruck) and put in an easy pace of
about 30-45 min.

RUCK: No more than 45lbs not including water in pack. Maintain a 4mph pace but
attempt not to run but rather open up your stride.

SKILL WORK: Spend your time working on, developing and/or refining your form
for lifts or exercises. It could be a weakness that you need to develop so that your
skillset is well rounded. Or as simple as “shooting free throws” or “playing catch.”
Be careful again here not to over exert your system. Be smart and recover well.

YOGA OR STRETCHING: This is a great choice for athletes that need extra help
mobilizing and working on their flexibility. It’s also a great solution for people that
are extremely sore from previous days workouts.

PLAY A SPORT OR GAME. The big take away here is to PLAY, NOT COMPETE.
Choose something that will get you moving around with the heart rate up but again
keep the intensity low. Again, be careful here to not overdue it. BE SMART.

CORE WORK: Get in and work on those abs for 20 minutes and get some light
stretching in.

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D AY
14 REST

EAT,
SLEEP,
BE HAPPY.

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WEEK 3

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D AY
15 POWER ENDURANCE &
S TA M I N A
STRETCH & WARM UP
KB Progression 1
2 rounds
1. SA KB DL 3reps 4. SA KB Clean & Press 3reps
2. SA KB High Pull 3reps 5. SA KB Snatch 3reps
3. SA KB Clean 3reps 6. SA KB OH Squat 3reps

GROUND BASED BREATHING

3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth
Cadence Breathing 2
4 rounds
1. 4sec slow inhale through nose
2. Hold for 4sec
3. 4sec slow exhale through mouth
4. Hold for 4sec
Breath Hold Ladder (can be done with any movement or work outs)
1-2-3-4-5-6
Jumping Squat
Looks like: 1 focused deep breath, 1 Burpee, slow heart rate down and recover,
1 focused deep breath, 2 Burpees, slow heart rate down and recover, 3 Burpees,
etc. Breathe in the standing position
...........................................................................................
POWER ENDURANCE AND STAMINA
Uniform: Trousers & Blouse
STRIPPER Cash Out
Buy In 1. Swim 150m
1. Swim 150m
(Strip blouse)
4 rounds
1. Swim 25m
2. UWC 25m
3. KB Cluster 10reps
4. Brick Retrieval 1rep
(Strip trousers after 2nd round)
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D AY
16 STRENGTH & MUSCLE
ENDURANCE GB
STRETCH & WARM UP
3 rounds
1. Inchworms w/ Push Up 10reps
2. Alternating Lunges 10reps each side
3. Sit Ups 15reps
4. World’s Greatest Stretch 5reps
GROUND BASED BREATHING
Breathing Ladder
1-8-1
Sit-up
KB Goblet Squat
Looks like: 1 Sit-up, 1 Goblet Squat, stand up and 1 focused deep breath, 2
Sit-ups, 2 Goblet Squat, stand up and 2 focused deep breaths, etc. Goes up to
8 and then back down starting at 7 and so on.
Breathe in the standing position. Breathe as necessary during the exercise.
...........................................................................................
GROUND STRENGTH AND MUSCLE ENDURANCE

KB STRENGTH 2 LOWER BODY

Buy In
1. DBL KB Farmer Carry 200m
1. Double Front Squat 5 x 5 reps
2. Double Swing 5 x 10 reps
3. Double Suitcase Deadlift 5 x 20 reps

5 rounds
1. Clean 30 sec
2. Jerk 30 sec
3. Turkish Get Up 30 sec
4. Rest 60sec

Cash Out
1. SA KB Farmer Carry 200m

MRX: #53/#35
WRX: #35/#26

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D AY
17 SPEED & AGILITY
STRETCH & WARM UP
20-15-10-5reps
1. Band Pass Thrus (20, 15, 10reps…)
2. Alternating Lateral Lunges
3. Plyo Push Ups
4. Air Squats
5. Kick Throughs
GROUND BASED BREATHING
3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth

6 rounds
1. 3sec inhale thru nose, slow 6sec exhale thru mouth, put tongue on the roof
of mouth to control the slow exhale

WATER BASED BREATHING

Uniform: Trousers & Blouse
All Water Based Breathing Exercises will be done with a buddy, one goes while the other
observes for safety
Intermediate 4 rounds
3 rounds 1. Underwater Crossover 25m
1. 1min Water Bobs
2. 15sec Breath Hold at the bottom of the pool
3. 20secs Breath Hold at the bottom of the pool
4. 25secs Breath Hold at the bottom of the pool
5. Brick Retrieval 4reps while treading water
...........................................................................................
SPEED & AGILITY
Uniform: Trousers & Blouse

SPEED DAY
3 rounds
1. Swim Breast Stroke 100m HARD
2. Swim Side Stroke 50m EASY
5 rounds
1. Swim Breast Stroke 100m EASY
2. Swim Side Stroke 50m HARD
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D AY
18 POWER ENDURANCE
& S TA M I N A G B
STRETCH & WARM UP
4 rounds
1. Front Plank 30sec
2. Side Plank 20sec each side
3. Flutter Kicks 20reps
4. Mountain Climbers 10reps
GROUND BASED BREATHING
Cadence Breathing 2
4 rounds
1. 4sec slow inhale through nose
2. Hold for 4sec
3. 4sec slow exhale through mouth
4. Hold for 4sec

Breath Hold Ladder (can be done with any movement or work outs)
1-2-3-4-5-6
Burpee
Looks like: 1 focused deep breath, 1 Burpee, slow heart rate down and recover,
1 focused deep breath, 2 Burpees, slow heart rate down and recover, 3 Burpees,
etc. Breathe in the standing position
...........................................................................................
POWER ENDURANCE AND STAMINA

KETTLEBELL WORKOUT SUPER SIZED

3 rounds
1. Clean & Press 10reps (each side) Perform the first block for 10 reps
2. Double Lunge 10reps (each side) each side.
3. Single Leg Deadlift 10reps (each side) Next perform the second block for
4. Squat Front Racked 10reps (each side) 20 reps each side. Work up to 3
5. Windmill 10reps (each side) complete circuits
6. Burpees 20reps
7. Fast Mountain Climbers 20reps
8. Jump Squats 20reps
9. Double Handed Swings 20reps
10. High Pulls 20reps

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D AY
19 STRENGTH & MUSCLE
ENDURANCE
STRETCH & WARM UP
Uniform: Slick
4 rounds
1. Band Pass Throughs 10reps
2. World’s Greatest Stretch 5reps
3. Swim 50m
4. Gutter Ups 10reps
GROUND BASED BREATHING
Breathing Ladder
1-2….9-10
Kettlebell Swing
Push-up
Looks like: 1 KB swing, 1 push-up, stand up and 1 focused deep breath, 2 KB
swings, 2 push-ups, stand up and 2 focused deep breaths, etc. Goes up to 10.
Breathe in the standing position.

WATER BASED BREATHING

Uniform: Slick
All Water Based Breathing Exercises will be done with a buddy, one goes while the other
observes for safety

5 rounds
1. 1min Water Bob
...........................................................................................
WATER BASED MUSCLE ENDURANCE BENCHMARK WOD
Uniform: Slick
DEF MILPREP BENCHMARK 3
1. Run 1.5mi (less than 11:30)
2. Swim 500m (less than 15min)
3. Fin 500m (less than 15min)
4. Strict Pull-ups 50reps
5. Sit-ups 100reps

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D AY
20 A C T I V E R E C O V E RY
PICK ONE:

Choose a modality (run, row, swim, bike, or ruck) and put in an easy pace of
about 30-45 min.

RUCK: No more than 45lbs not including water in pack. Maintain a 4mph pace but
attempt not to run but rather open up your stride.

SKILL WORK: Spend your time working on, developing and/or refining your form
for lifts or exercises. It could be a weakness that you need to develop so that your
skillset is well rounded. Or as simple as “shooting free throws” or “playing catch.”
Be careful again here not to over exert your system. Be smart and recover well.

YOGA OR STRETCHING: This is a great choice for athletes that need extra help
mobilizing and working on their flexibility. It’s also a great solution for people that
are extremely sore from previous days workouts.

PLAY A SPORT OR GAME. The big take away here is to PLAY, NOT COMPETE.
Choose something that will get you moving around with the heart rate up but again
keep the intensity low. Again, be careful here to not overdue it. BE SMART.

CORE WORK: Get in and work on those abs for 20 minutes and get some light
stretching in.

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D AY
21 REST

EAT,
SLEEP,
BE HAPPY.

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WEEK 4

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D AY
22 SPEED & AGILITY
STRETCH & WARM UP
KB Warm Up Complex 1
2 rounds
1. SA KB Swings 5reps
2. SA KB High Pulls 5reps
3. SA KB Cleans 5reps
4. SA KB Clean and Presses 5reps
5. SA KB Snatches 5reps

GROUND BASED BREATHING

1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth
Cadence Breathing 3
5 rounds
1. 5sec slow inhale through nose
2. Hold for 3sec
3. 5sec slow exhale through mouth

WATER BASED BREATHING

Uniform: Trousers & Blouse
All Water Based Breathing Exercises will be done with a buddy, one goes while the
other observes for safety
Intermediate
3 rounds
1. 1min Water Bobs
2. 15sec Breath Hold at the bottom of the pool
3. 20secs Breath Hold at the bottom of the pool
4. 25secs Breath Hold at the bottom of the pool
5. Mask Retrieval

5 rounds
1. Underwater Crossover 25m
...........................................................................................
SPEED & AGILITY
Uniform: Trousers & Blouse 3 rounds
1. Air Squats 10reps
BLAST OFF
2. 50m Sprint Swim (kick only)
5 rounds
1. Push-ups 10reps 1 round
2. 50m Sprint Swim (pull only) 1. Burpees 10reps
2. 50m Sprint Swim

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D AY
23 POWER ENDURANCE
& S TA M I N A G B
STRETCH & WARM UP
4 rounds
1. Turkish Get ups 5reps (light) 3. Alternating Side Lunges 10reps
2. Burpees 5reps 4. World’s Greatest Stretch 3reps

MRX: #35
WRX: #26
GROUND BASED BREATHING

Cadence Breathing 1
5 rounds
1. 5sec slow inhale through nose 3. 5sec slow exhale through mouth
2. Hold for 3sec 4. Hold for 3 sec

PANIC-BREATHING LADDER:
Movement: Heavy load of KB Thrusters
Load: Heavy, but light enough to be able to do 10-15 reps
Rep scheme (ladder): 1-2-3-4-5-6-7-8-9-10
Time Limit: 15 minutes
Breathing: Breathe through mouth and nose as needed
Goal: Get to an exhausted breathing state but able to finish the work out

Breathing should become labored and difficult as the intensity develops. The more
“panic” and erratic your breathing pattern becomes, the more your body will tell you
it’s time to slow down. This drill focuses on developing a solid aerobic base but also
build your stress management to recover under stress, slow your breathing, and calm
your mind before you go back underwater.
Power Endurance and Stamina
...........................................................................................

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D AY
23 POWER ENDURANCE
& S TA M I N A G B
POWER ENDURANCE AND STAMINA
2.0
For Time:
1. 800m Run
2. Handstand Push-ups 12reps
3. DBL KB Deadlifts 14reps
4. 600m Run
5. Handstand Pushups 12reps
6. DBL KB Deadlifts 14reps
7. 400m Run
8. Handstand Pushups 12reps
9. DBL KB Deadlifts 14reps
10. 200m Run
11. Handstand Pushups 12reps
12. DBL KB Deadlifts 14reps
13. KB OH Squat 12reps

MRX: #53/35
WRX: #35/26

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D AY
24 STRENGTH & MUSCLE
ENDURANCE
STRETCH & WARM UP
4 rounds
1. Push-ups 15reps
2. Alternating Side Lunges 10reps (per side)
3. Jumping Squats 10reps
4. World’s Greatest Stretch 5reps
5. Inchworms 5reps

GROUND BASED BREATHING

3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth
6 rounds
1. 3sec inhale thru nose, slow 6sec exhale thru mouth, put tongue on the roof
of mouth to control the slow exhale

WATER BASED BREATHING

Advanced 3 Rounds
1. 1:30min Water Bobs 1. Underwater Crossover 25m
2. 15sec Breath Hold at the bottom of the pool
3. 20secs Breath Hold at the bottom of the pool
4. 25secs Breath Hold at the bottom of the pool
5. Touch the bottom, Front Flip
6. Touch the bottom, Back Flip
7. Mask Retrieval
...........................................................................................
WATER BASED STRENGTH AND MUSCLE ENDURANCE
SCORPION
6 rounds
1. KB Strict Press 5reps
2. 25m DBL KB Front Rack Walking Lunges

5 rounds
1. DBL KB Curtis P’s 5reps
2. 50m Sprint Swim
3. Gutter Ups 10reps

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D AY
25 SPEED & AGILITY GB
STRETCH & WARM UP
4 rounds
1. Push-ups 15reps
2. Alternating Side Lunges 10reps (per side)
3. Jumping Squats 10reps
4. WGS 5reps
5. Inchworms 5reps
GROUND BASED BREATHING
Breathing Ladder
1-12-1
Kettlebell Swing
KB Push Press
Looks like: 1 KB swing, 1 Push Press, stand up and 1 focused deep breath, 2 KB
swings, 2 Push Press, stand up and 2 focused deep breaths, etc. Goes up to 12
and then back down starting at 11 and so on.
Breathe in the standing position.
...........................................................................................
SPEED & AGILITY

BLACK FRIDAY
4 rounds
1. KB Farmer Carry 50m
2. Double KB Clean and Press 6reps
3. Sprint 50m

3 rounds
1. Push ups
2. Sprint 50m (launch from the push up position)
3. KB Suitcase Carry 50m

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D AY
26 POWER ENDURANCE &
S TA M I N A
STRETCH & WARM UP
3 rounds
1. Swim 25m Underwater Crossover
2. 10 Air Squats
3. Swim 25m Freestyle Stroke
4. 10 Gutter Ups
GROUND BASED BREATHING
3 rounds
1. 30sec fast 1sec Inhale through nose, fast 1sec exhale through mouth
Cadence Breathing 3
5 rounds
1. 5sec slow inhale through nose
2. Hold for 3sec
3. 5sec slow exhale through mouth

Breath Hold Ladder (can be done with any movement or work outs)
1-2-3-4-5-6
Burpees
Looks like: 1 focused deep breath, 1 Burpee, slow heart rate down and recover,
1 focused deep breath, 2 Burpees, slow heart rate down and recover, 3 Burpees,
etc. Breathe in the standing position
...........................................................................................

POWER ENDURANCE AND STAMINA

Uniform: Slick
DEF MILPREP BENCHMARK 4
1. Swim 500m (less that 10:30)
5 rounds
1. 25m UWC
2. 1min Water Bobs
3. Front flip at the bottom
4. Backflip at the bottom

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D AY
27 A C T I V E R E C O V E RY
PICK ONE:

Choose a modality (run, row, swim, bike, or ruck) and put in an easy pace of
about 30-45 min.

RUCK: No more than 45lbs not including water in pack. Maintain a 4mph pace but
attempt not to run but rather open up your stride.

SKILL WORK: Spend your time working on, developing and/or refining your form
for lifts or exercises. It could be a weakness that you need to develop so that your
skillset is well rounded. Or as simple as “shooting free throws” or “playing catch.”
Be careful again here not to over exert your system. Be smart and recover well.

YOGA OR STRETCHING: This is a great choice for athletes that need extra help
mobilizing and working on their flexibility. It’s also a great solution for people that
are extremely sore from previous days workouts.

PLAY A SPORT OR GAME. The big take away here is to PLAY, NOT COMPETE.
Choose something that will get you moving around with the heart rate up but again
keep the intensity low. Again, be careful here to not overdue it. BE SMART.

CORE WORK: Get in and work on those abs for 20 minutes and get some light
stretching in.

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D AY
28 REST

EAT,
SLEEP,
BE HAPPY.

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ACRONYMS/DEFFINITIONS
ACRONYMS:

KB – Kettlebell

DBL KB – Double Kettle Bells

SA KB – Single Arm Kettle Bell

SL KB – Single Leg Kettle Bell

DL – Deadlift

UWC – Underwater Crossover

DEFINITIONS:
Bottom Out: Jump in the deep end feet first, touch the bottom with your hand,
get out of the pool.

Bottom Out Burpee: Jump in the deep end feet first, touch the bottom with
your hand, get out of the pool, conduct a full burpee, jump back in the pool.

KB Curtis Ps: Double KB Clean, Double Front Rack Lunge (each side),
KB Push Press

World’s Greatest Stretch: This is a three-part stretch. Begin by lunging forward,

with your front foot flat on the ground and on the toes of your back foot. With
your knees bent, squat down until your knee is almost touching the ground.
Maintain a erect torso. Now, place the arm on the same side as your front leg
on the ground, with the elbow next to the foot. Your other hand should be
placed on the ground, parallel to your lead leg, to help support you during this
portion of the stretch. With the inside arm rotate your torso and reach as high
as possible toward the sky. Rotate back down and drop the inside elbow back
down towards your forward foot.

Underwater Crossover: Swim underwater for a specific set distance. Typically

the keyhole stroke is utilized

Gutter-up: Hang from the edge of the pool with a full grip around the ledge,
fully extend your arms submerging your head below the surface of the water.
Pull yourself up bringing your chin to the ledge, then roll your chest over the
ledge as you transition from a pull to push movement. Perform a dip and press
your hands down and drive your body upwards.

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ACRONYMS/DEFFINITIONS
DEFINITIONS:

Inchworm: Start in the standing position. Bend down and touch your fingers to
the floor while keeping your legs straight. You should feel a stretch immediately
in your hamstrings. Walk your arms out in front of you until your body is in the
push-up position. In this position your core should be tight and your body in a
straight line. Next, walk your feet back up towards your hands using tiny shuffle
steps. Your legs should be as straight as possible.

Spiderman Crawl: Get into a push-up start/plank position. Bring your right knee
up to your right elbow by bending your knee. Extend your left arm forward and
keep your left leg straight. Crawl forward bringing your left knee to your right
elbow and moving your right arm forward and extending your right knee.

Work Cited

1. MCWIS Handbook

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© Copyright 2020, DEEP END FITNESS

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