Let's get a few things clear right from the start. This program is intense. That is not a sales pitch, it is a warning.
The structure of this program is based on training six days a week, mostly twice a day. There are days where you will only be doing one session, but there aren't many days like that. This places an extremely high workload on any individual, regardless of your current fitness levels. The Athletic Grey Man Program predominantly focuses on (an)aerobic capacity, essential strength and real world applicability.
By starting this program, we accept no liability for you based on any advice given in this program. Right from the start of this program we make certain assumptions of you, the athlete. We assume that you're proficient and capable of the following;
You can run, everyone can run, but your application of technique is well above average.
You can swim, as above.
You can cycle, as above.
You can row, again, as above.
You have well established technique and 1RM's for all major lifts, bench, squat, deadlift and are comfortable with other basic lifting movements.
You have well established maximum repetitions for push-ups and heaves.
So what's all this Grey Man business about?Being a Grey man is one of the biggest compliments you can receive in the military world. It is a term many have heard in or outside of the military, police and/or sporting teams. Being a Grey Man means you're the ultimate team player. You have the ability to quietly perform, not seeking attention by showing off your performance - but by smashing every category applicable to you and your team. A Grey Man is someone who keeps to themselves, who goes about their work and their day, and once the opportunity arises, comes out of no-where and outperforms everyone. Before returning to his "grey man" status and quietly going about their business. Be a Grey Man. The Athletic Grey Man Program has had some serious consideration go into it. We are intimately aware of the strenuous intensity this program places on an individual. It is a highly structured and detailed program with a specific outcome in mind. But it is definitely not for the faint of heart, and if you're not yet at the appropriate level, we strongly recommend starting with the Complete Strength & Conditioning Program. If you're not sure this program is a fit for your specific fitness levels, or your needs, please contact us and we'll point you in the right direction.
The program is based on two sessions per day. 1 session is Strength and/or Muscular Endurance and the next session is Cardiovascular Development. Yes, you read that correctly, two sessions per day, up to 6 days a week. We tell you exactly when, and where you are to put your foot down. Do not deviate from this structure, or you will run yourself in to the ground.
It is extremely important to note, that you should already have a strong understanding of your current 1RM's for your common lifts, your actual numbers for push-ups, heaves and common distance race pace running times. You should also have a firm understanding of your individual Heart Rate zones. We strongly recommend having, or purchasing a good heart rate monitor. Not only does this help monitor your actual physical output, it can also be used as an excellent tool to measure overtraining.
If you do not understand any of the above, reach out to us, not only will we explain it to you - we'll help you gather the information for your baseline, and if needed refer you to a different (portion of) a program to gather the required strength and conditioning.
For your situational awareness, the program follows a highly specific structure addressing each muscle group and energy system correctly in order to increase your (an)aerobic capacity, core strength and real world applicability. It was written, formulated and tested by us. It is aimed at achieving success for well-rounded and developed athletes. The program incorporates the correct rest periods and protocols for adequate recovery. As an important side-note, nutrition is extremely important whilst conducting this program and we strongly advise you don't limit your caloric intake. We won't be dishing out nutrition advice, except for these little gems;
Fat people diet, athletes eat.
Eat good food, you don't put E10 Unleaded into a Ferrari.
What kind of maniacs run intense programs like this?
Military & Police,
Combat Sports Athletes,
(Team) Sports Athletes.