FOLLOW IN SEQUENCE
This plan is carefully structured - Under no circumstances should a candidate skip or amend the order that they work through.
In the event you cannot, despite your best effort, train - return to the plan/structure as soon as possible.
THE PLAN OF ACTION
2-WEEK PHASES
The Commando Standard is 12 weeks that is broken up into 6 x 2-Week phases. Each of these phases is designed to give you a manageable phase of work to attack. These blocks cycle through in sequence and increase in difficulty. Sometimes this will come from the specifications of the workout (e.g the duration of the runs) but mostly it will come from you diligently logging your workouts and seeking progression.
The first phase, while working you hard, will also familiarise you with the process and ready you for the following workouts, when they come back round, you will be better equipped to handle the increased demand. Runs will be longer, reps counts will be higher and rest will be shorter. With this, increased emphasis on mobility and defensive protocols will be required.
Be mindful that this program will have many elements that repeat throughout the 12 weeks. Adding too much variety will dilute the focus, reduce the opportunity for progress, and is often an exercise in style over substance. The most meaningful element of variety will come from you. The stress you put on yourself will be increasing because you will make that demand of yourself within the structure we provide. Your logbook will be essential to set the targets that keep you progressing throughout.
INTRO
You will begin with the pre-course assessment and establish your starting numbers. Throughout the following 12 weeks - you are looking to drive these numbers up whilst bullet-proofing your body. Have the assessment at the end of the course consciously in your mind to stimulate the required adaptation to demonstrate progress.
During this phase, you will do your most active learning. We encourage all candidates to click on the exercises to see demonstration videos/strategies with the goal of building strong routines. The more you understand these elements, the better the application of the workouts, and therefor the plan.
PHASE 1
The first 2 weeks will familiarise you with the components that are not only found in the first phase of the plan - but throughout its entirety. By the end of this phase you should be on point with preparing for your workouts and logging your numbers. This is an opportunity to apply your learning, identify weaknesses and seek opportunities. Be adaptive and respond accordingly.
FOLLOWING PHASES
This is where we will start to see repetition. Again, the logbook will be vital in accelerating your results. This is not a plan that you mindlessly follow - you are in-charge of recording your data and setting yourself short term goals to be fitter/faster/stronger than the previous session.
In other words, if you were to run a 5k in 35 minutes, you now have a target to beat when you repeat. It will yield far more effective results than not logging, and hoping ‘getting fitter’ will happen purely as a bi-product.
WHAT THE PHASES WORK ON
Here is a typical, simplified example of a 2-week phase
PLAN OVERVIEW
After the first phase you will be used to the fundamentals of the program. The following phases of the plan follow a similar structure, with increased complexity and difficulty. This gives you elements to repeat and beat so by the time the assessment comes round - you know you are in a strong position to produce better results.
INTRO
PRE - ASSESSMENT
READ THROUGH MATERIALS
PHASE 1
WEEK 1 + 2
APPLY LEARNING
PHASE 2-6
WEEKS 3-12
RELENTLESSLY CHASE PROGRESS
ASSESSMENT
RETEST
REFLECT ON THE PROCESS
Now you are familiar with how the 12 weeks are structured. It’s time to establish your starting numbers