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Panther Training: Week 5 Workouts

This document outlines a 5-week training program called Panther Week. It provides the objectives, warmups, and exercises for 4 consecutive training sessions. Session objectives include improving work capacity, strength, and tactical skills. Warmups generally involve bodyweight exercises like squats, pushups, and stretches. Main exercises focus on running intervals, calisthenics, and weighted movements to build strength and endurance. Trainees are encouraged to track their progress and push their limits during each session.

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John Rohrer
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127 views1 page

Panther Training: Week 5 Workouts

This document outlines a 5-week training program called Panther Week. It provides the objectives, warmups, and exercises for 4 consecutive training sessions. Session objectives include improving work capacity, strength, and tactical skills. Warmups generally involve bodyweight exercises like squats, pushups, and stretches. Main exercises focus on running intervals, calisthenics, and weighted movements to build strength and endurance. Trainees are encouraged to track their progress and push their limits during each session.

Uploaded by

John Rohrer
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

Panther Week 5

SESSION 17 SESSION 18 SESSION 19 SESSION 20


Obj: Work Capacity, TAC SEPA Obj: Strength, Chassis Integrity Obj: Work Capacity, TAC SEPA Obj: Strength, Chassis Integrity

Warm Up: Warm up: Training: Warm up:


4 Rounds 3 Rounds (1) 4 Rounds wearing SCBA, 25# 3 Rounds
10x Squats 10x Squats weight vest or 25# back pack. 10x Squats
10x Push Ups 5x Hand Release Push Ups 300m Shuttle every 2:20 5x Hand Release Push Ups
Run 100m 10x Sit Ups 10x Sit Ups
Instep Stretch 1x Pull Up (2) 5 Rounds 1x Pull Up
5x Shoulder Dislocate TAC SEPA - 4-Corner Plus Drill 5x Shoulder Dislocate
Training: Instep Stretch Rest 45 Seconds Instep Stretch
(1) 3 Rounds
Run 800m at your interval pace using Training: (3) Repeat (2) wearing SCBA, 25# Training:
your SESSION 13 1.5 Mile Run (1) 5 Rounds Weight Vest or 25# Back Pack (1) 5 Rounds
Assessment time and the MTI 40% Hand Release Push Ups 40% Hand Release Push Ups
Running Calculator 40% Pull Up Bar Heel Tap (4) Foam Roll Legs/Low Back/Upper 40% Pull Up Bar Heel Tap
Rest 2 Minutes between runs Hip Flexor Stretch Back Hip Flexor Stretch

(2) 5 Rounds (2) 4 Rounds Comments: (2) 4 Rounds


TAC SEPA - 4-Corner Plus Drill Full Leg Blaster No warm up today by design. Go right Full Leg Blaster
Rest 45 Seconds 40% Pull Ups to the 300m shuttles. The faster you 40% Pull Ups
finish your shuttle, the more rest
(3) Repeat (2) wearing SCBA, 25# (3) 4 Rounds you’ll get before the next round. Aim (3) 2 Rounds
Weight Vest or 25# Back Pack Mini Leg Blaster for 1:15 seconds or more rest per Mini Leg Blaster
30% Max Rep Pull Ups round. 30% Max Rep Pull Ups
(4) Foam Roll Legs/Low Back
(4) 15 Minute Grind Note the interval drop to 2:20. You’ll get (4) 15 Minute Grind
6x Sandbag Get Up @ 40/60# 10 seconds less rest between 6x Sandbag Get Up @ 40/60#
3x Standing Keg Lift @ 40/60# rounds. 6x Kneeling Plate Halfmoon @ 25/35#
10x Good Mornings @ 45# 15/15 Standing Founder

(5) Foam Roll Legs/Low Back (5) Foam Roll Legs/Low Back

Comments: Comments:
Use SESSION 14’s assessment results Use SESSION 14’s assessment results
to calculate today’s reps for the hand to calculate today’s reps for the hand
release push ups, pull ups and pull release push ups, pull ups and pull
up bar heel taps. up bar heel taps.

Click HERE for the MTI Running Calculator

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