The D-10 - Phase 1

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  • Training Goal
  • Average Workout Time
    45 Minutes
  • Times Per Week
    4x/ Wk - 4 Weeks
  • Gym Access Required
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The D10 (formerly known as The Wall Street Decathlon) is a world-class athletic event that’s designed exclusively for amateur athletes. It will test your athleticism by tackling 10 events; 400m run, Football throw, Pull-ups, 40yd dash, Dips, 500m row, Vertical jump, 20yd shuttle sprint, Bench Press, and 800m run.

If you would like to sign up for the event or learn more visit this link

There is a lot on the line come competition day in terms of game day bets, bragging rights, and personal records.  If you are trained for the battle, the experience will be that much more enjoyable.

Craig Capurso Phase 1 training plan is specific supplemental training plan, targeted to increase the following events:

  • Bodyweight Pull Ups
  • Bodyweight Dips
  • Vertical Jump
  • 500 Meter Row
  • Shuttle Run
  • 175lb Bench Press

The D-10 Plan is made in 2 phases to allow the athlete to jump into the plan at any stage of their current training.  Phase 1 is designed to be a base builder for those contestants at about 8 weeks out of their current scheduled D-10 event. We will build your resistance to fatigue and endurance all while making you stronger and working on explosive power. This program is followed by Phase 2 (4 weeks out) and designed for you to peak on game day. (Coming Soon)

The athlete who completes this program will have mentally and physically prepared for 6 out of the 10 events.  We have also recruited coaches to help with the run events as well, so make sure to travel on over to the program page to visit the plans designed for increasing your 400M/800M times. 

Whether you are looking to compete in the Decathlon and or just ready to put more of a focus on these specific events, this plan is for you. This pan is not designed to get you bigger, but stronger, and with more endurance.  A bigger body is not the goal here, but a body that can move through the air with speed and power is what we are after, and what you will get with this plan.

Required Equipment: Fitness Elastic Band

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