What happened to version 1 you ask? Well its on my old cell phone calendar, for version 2 I finally wrote it down. I put the plan in a powerpoint format (located below), but it still needs some explaining to guide you through it.
GOAL: The goal of the Desert-Fit plan is to prepare you for anything life can send your way...that sounds vague. I designed it with a few things in mind; military fitness tests, my love of CrossFit, and competing in triathlons.
MEASURING: Results are measured in 3 ways. First how you score on an Army Physical Fitness test, APFT, ( as many push ups as you can in 2 minutes, as many sit ups as you can in 2 minutes, and how fast you can run 2 miles; very easy to give the test to yourself), how much you can one time lift a variety of lifts listed in the power point, and how fast you complete a sprint length triathlon. Right now, I am the only guinea pig for Desert-Fit.
MPROVING THE PLAN: The results are logged at the end of the current plan, and analyzed. The mistakes I've made are fixed, improvements made, new things added, and the cycle of improvement is perpetuated.
HOW I MADE IT: I have gone to traditional CrossFit boxes, participated in military physical training, tried different strength training programs, attempted triathlon training programs, completed a couple of military athlete/mountain athlete programs, and come up with a variety of my own plans. This is a combination of all those experiences thrown into 1 program that works for me.
Before starting the program you give yourself an APFT and attempt a 1 time max for all of the lifts; everything is logged in some way. Each day is focused on a different APFT event (push up, sit up, run) in addition, each day has some sort of cardio, a CrossFit-esq WOD (work out of the day), and a lift that is focused on. The cardio is derived from Triathlete Magazine's "Essential Week-By-Week Training Guide." the lifting program is a modified version of the 5-3-1 strength training program. The WOD schedule is based off of the 5 day programing schedule found in the CrossFit Journal. Various different exercises were pulled from Military Athlete/Mountain Athlete.
HOW TO READ IT: The template is designed to be "plug and play." With the exception of the lifting program, each individual exercise is left up to the individual. Simply pick a corresponding exercise located later in the slide deck and "plug" it into what is called for that day. Just ensure that it matches the focus for that day.
For example; WOD 1: a run is called for, therefore a we can do a 4 mile Fartlek run. The CrossFit-esq WOD is cardio and a physical skill with a weight vest on and it is a push up focused day; therefore we can do 4 rounds of 500m row, 25 box jumps, and 25 push ups while wearing a weight vest. 3 sets of 5 cleans at 70% your max 1 time lift will also be performed on that day.
SCHEDULING: One thing you may notice is that there is only one day for rest scheduled. Please take rest days! Again, it is designed to be plug and play, that includes with your schedule. Complete all of the work outs in order, taking as many rest days as needed, but no more than 4 rest days in a row, and with no more than 5 work days in a row. You can also space the work outs through out the day. I usually plug the work outs into my week day schedule taking weekends and holidays off. Additionally I do the cardio in the morning and the other exercises at lunch.
Please let me know what you think, or if there are any other resources you have that can help out. I strive to continually improve the program. Thank you.