NAME:______________________________ SFAS 6 Week Program

USAJFKSWCS 6 Week SFAS Preparation Program

DAY 1 A Dynamic Warm-Up Exercise B Back Squat

Rest

B Squat Jump (BODYWEIGHT)

1:30 C Pull-Ups

Week 1 Reps Wt 15 15 15 15 5 5 5 5 MAX MAX MAX MAX 12 ea 12 ea 12 ea 12 ea 10 10 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 0:30 0:30 0:30 10:00

Week 2 Reps Wt 12 12 12 12 5 5 5 5 MAX MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 12 12 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 0:40 0:40 0:40 10:00

Week 2 Reps Wt 10 10 10 10 5 5 5 5 MAX MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 12 12 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 0:50 0:50 0:50 10:00

Week 4 Reps Wt 8 8 8 8 5 5 5 5 MAX MAX MAX MAX 8 ea 8 ea 8 ea 8 ea 15 15 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 1:00 1:00 1:00 10:00

C DB Step-Ups

1:00 D Inverted Rows

D Lunges

D Push-Ups 0:30 E DB Single Arm Bent-Over Row

E DB Shoulder Circuit

E Planks (Front, Left Side, Right Side) 0:30 F FOAM ROLLING & STRETCHING

NAME:______________________________

USAJFKSWCS 6 Week SFAS Preparation Program

DAY 2 A Dynamic Warm-Up Exercise B Deadlift

Rest

B Medicine Ball Overhead Slam

1:30 C Barbell or Dumbell Bench Press

Week 1 Reps Wt 15 15 15 15 8 8 8 8 12 12 12 12 5 5 5 5 10 10 10 10 10 10 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

Week 2 Reps Wt 12 12 12 12 8 8 8 8 10 10 10 10 5 5 5 5 12 12 12 12 12 12 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

Week 2 Reps Wt 10 10 10 10 10 10 10 10 10 10 10 10 5 5 5 5 12 12 12 12 12 12 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

Week 4 Reps Wt 8 8 8 8 10 10 10 10 8 8 8 8 5 5 5 5 15 15 15 15 15 15 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

C Plyometric Push-Up (CLAPPING)

1:00 D Dumbell Incline Bench

D Glute-Ham Raises

D Sit-Ups 0:30 E DB Shoulder Press

E DB Lateral Lunges

E Hanging Leg Lowers

E Dips 0:30 F FOAM ROLLING & STRETCHING

NAME:______________________________

USAJFKSWCS 6 Week SFAS Preparation Program

DAY 1 A Dynamic Warm-Up Dumbell Circuit Day B DB Upright Row DB Step-Ups DB Lateral Shoulder Raise DB Alternate PushUp/Row DB Alternate Lunges DB Squats DB Bent-Over Rows DB Single Leg RDL's DB Lateral Step-Ups DB Alt. Curl to Press DB X-Over Step-Ups DB Overhead Tricep Extension DB Lateral Lunges *Rest 2-3 mins Between Rounds C PLANKS (Front, Left Side, Right Side)

Week 5 Reps Wt 10 10 ea 10 10 10 ea 10 10 10 ea 10 ea 10 ea 10 ea 10 10 ea 3 Rounds 0:45 ea 0:45 ea 0:45 ea 0:45 ea 10:00

Week 6 Reps Wt 10 10 ea 10 10 10 ea 10 10 10 ea 10 ea 10 ea 10 ea 10 10 ea 2 Rounds 0:45 ea 0:45 ea 0:45 ea 0:45 ea 10:00

D FOAM ROLLING & STRETCHING

*USE Dumbells that are 10% of your Body Weight in each hand.

NAME:______________________________

USAJFKSWCS 6 Week SFAS Preparation Program

Day 2 A Dynamic Warm-Up PULL/PUSH/SIT Circuit B Pull-Ups Push-Ups Sit-Ups *No Rest Between Exercises or Rounds C FOAM ROLLING & STRETCHING

Week 5 Reps Wt 3 10 10 10 Rounds 10:00

Week 6 Reps Wt 3 10 10 10 Rounds 10:00

Dynamic Warm-Up (perform movements over 10-15 yards) Walking Lunge w/Twist Walking Lunge w/Overhead Reach Lateral Lunge Walking Lunge>Elbow to Instep>Twisting Overhead Reach Knee Pull to Chest Heel Pull to Butt Leg Cradle Frankensteins Lateral Shuffle Carioca High Knee Run Power Skipping T, Y, W & L's x 10 each