If you are preparing for the military or a first responder position and looking for a tool to enhance your efforts and future success this prep guide is for you!

This 6 week prep guide consists of 5 days a week of training accompanied by 3 journal prompts (one at the beginning,  middle, and end of the week). This will help you grow both physically as an athlete and mentally as a woman. You will begin the six weeks with an initial assessment of physical, mental, and spiritual well-being and conclude the six weeks with the same self assessment. 

The prep guide will prepare you for job-specific training by focusing on the following skills with modifications in Italics:

• PULL UPS – BAND ASSISTED/ JUMPING/ NEGATIVE
• ENDURANCE (RUNNING)
• STRENGTH
• ROPE CLIMBING
• HIKING – TREADMILL SLED WALK
• CORE STRENGTH

Equipment you’ll need with modifications in Italics:

• SLED – WEIGHT VEST
• PULL UP BAR
• ROPE (FOR CLIMBING) – TOWEL WRAPPED AROUND BAR/ ROPE WRAPPED AROUND BAR
• BANDS FOR ACCESSORIES AND PULL UP ASSISTANCE
• ROWER –SKI ERG/ ASSAULT BKE/ STATIONARY BIKE/ RUNNING
• BOX FOR BOX SQUATS – BENCH/ STACKED PLATES
• BARBELL – DUMBELLS
• WEIGHTS (METAL OR RUBBER BUMPER PLATES)
• DUMBELLS – BARBELL
• KETTLEBELLS – DUMBELLS/ BARBELL