Video on program description and tutorial: https://youtu.be/0_jwZQd_lTU/

 

This is a training manual written by Daniel Burnett, owner of Train Like a Ranger, LLC, Army Ranger Veteran, Strength and Conditioning Specialist (NSCA CSCS), and Nutrition Coach. This program also has help from contributors like Angel Cortes, Army Ranger Veteran and dietitian, along with help from Tom DeVietro, Army Ranger Veteran and Strength and Conditioning Coach. This program is a 6-month training program that requires full gym access and includes the following:

 

Table of Contents

TLR Waiver and Release Disclaimer. 1

Warrior Performance Psychology. 2

Angel Cortes Nutrition. 6

Macronutrient Source Examples. 9

How to Read a Nutrition Label 10

Hydration. 11

Supplements. 13

How to Warm-Up and Cooldown. 17

Overtraining. 19

Percentage of 1 Rep Max (1RM) to Repetitions Table. 20

TLR Strength and Conditioning Program Overview.. 21

Test Week: Program Entry. 22

Month 1: Introduction to Weightlifting and Steady State Cardio. 23

Month 2: Well Rounded Lifting and Introduction to Interval Cardio. 28

Month 3: Volume Lifting (Hypertrophy), Interval, and Steady State Cardio. 33

Test Week: Mid-Term Progress Check. 38

Month 4: Promoting Strength and Power. 39

Month 5: Power, Speed, and HIIT.. 44

Month 6- Test Driven Focus. 49

Exercise Index. 53

 

TLR Warrior Program

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