Assault Athlete Training - Day 7

Assault Athlete Training - Day 7


Week 1 — Day 7 "Speed Day"

  1. Assault Athlete warm-up - 3x50 ft of the following... Side Step Lunges, Forward Jog, Backwards Jog, L Shuttle, R Shuttle, Bear Crawl
  2. Mobilize - Foam roll, light stretching, etc.
  3. Ladder Work - Perform 3 of each of below.
    Use sidewalk chalk or a 50' rope if agility ladder not available)
    -Quick Tap shuttle (work along the side of ladder touching toes quickly into and out of the boxes working down the line)
    -Quick Tap Forward (On the balls of the feet tap feet once per foot outside then once per foot inside, repeat moving forward to each box down the line)
    -Quick Hop Shuttle (Hop both full foot into, then out of boxes moving down the line)
    -Push Up Shuttle (perform push ups, working down each block down the line, eccentric resulting in progressing lead hand to next box, concentric resulting in following hand to meet lead hand in new box)
  4. Sled Drag - 10x100' for best time. Work to consistantly beat your time. Rest time is 1:1 based on your work time.
Assault Athlete Daily Programming

Daily programming for the most savage among us. Follow along using#AssaultAthlete on social!  

Welcome to the program that will transform you from mediocre to straight savage. It's unconventional, but so are our goals. I've personally contracted the help of one of the most savage trainers in the game; Rob Saeva of No Coast Strength & Conditioning. His results speak for themselves and I want nothing but the best for this group.

After much discussion on the goals of the followers of this site, Rob has crafted a program that is all inclusive, challenging, and perfectly oriented for your goal of being the most prepared in the room.

Step it - It's Assault Athlete Training and it's FREE exclusively at

Programming by NoCoastSC
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