4 Day Basic Training Prep Cycle

Day 1:

1. Skills

1. Memorize major terrain features

2. PT

1. Strength (Squat)

1. PM: Back Squat w/ band around knees, work up to 3RM

2. Conditioning (Run)

1. AM: 3 mile run

2. PM: 5 rounds:

1. 20 Back Squats, Male: 135lb Female: 95lb

2. 10 Push Press, Male:135 Female: 95lb

3. Front Plank, 1 minute

3. Accessories

1. PM:Leg Extensions, 3x8

2. PM: Glute-ham Raises, 3x8

3. PM: Calf Raises, 3x8

4. PM: Weighted Walking Lunges, 3x10 ea leg

Day 2:

1. Skills

1. Study 9-line MEDEVAC Request

2. PT

1. Strength (Push)

1. PM: Barbell Bench Press, work up to 3RM

2. Conditioning (Row)

1. PM: 10 Rounds:

1. 150m row

2. 10 V-ups

3. 10 Lunges ea leg

2. PM: Divebombers, Tabata

3. PM: Push-ups, Tabata

3. Accessories

1. PM: Push-ups, 3x max reps

2. PM: Dumbbell Military Press, 3x8

3. PM: Superset 3x

1. 8 Hammer Curls

2. 8 Dumbbell Tricep Extensions

Day 3:

1. Skills

1. 1-handed TQ application, 5x ea limb

2. PT

1. Strength (Pull)

1. PM: Romanian Deadlifts, 5x5

2. Conditioning (Ruck)

1. AM: 4 rounds:

1. 1 mile ruck, male: 50 female: 30

2. Perform each exercise after completing the corresponding mile:

1. Mile 1: 50 push-ups

2. Mile 2: 50 sit-ups

3. Mile 3: 50 squats

4. Mile 4: 50 Burpees

3. Accessories

1. PM: Farmer’s Walk, 3x100ft

2. PM: Towel/Rope Pull-ups, 3x10

3. PM: Reverse-grip Barbell Rows, 3x8

4. PM: Weighted Planks, tabata

5. PM: Cable Pull-throughs, 3x8

Day 4: Rest

3-day Tactical Athlete Cycle

Day 1:

1. Skills

1. 10x Handgun Emergency Reloads from belt

2. foreign language training, 30 minutes

2. PT

1. Strength (Squat)

1. PM: Banded Box Squat w/ 3 second pause at bottom, work up to 3RM

2. Conditioning (Run)

1. AM: 3 mile run

2. PM: 5 rounds:

1. 20 Back Squats, male: 135 female: 95

2. 10 Barbell Push Press, male: 135 female: 95

3. Front Plank, 1 minute

3. Accessories

1. PM: Leg Extensions, 3x8

2. PM: Glute-ham Raises, 3x8

3. PM: Calf Raises, 3x8

4. PM: Eccentric Bulgarian Split Squats, 3 second count down, 5x5 ea leg

Day 2:

1. Skills

1. Rifle Emergency Reloads, 10x

2. Study call for fire request (rotary aircraft), 30 minutes

2. PT

1. Strength (Push)

1. PM: Barbell Bench Press, work up to 3RM

2. Conditioning (Swim)

1. AM: 10 rounds:

1. 100m Swim, finned, athlete’s choice in stroke

2. 10 V-ups

3. 5 Pistols ea leg

2. PM: Divebombers, tabata

3. PM: Push-ups, tabata

3. Accessories

1. PM: Renegade Row Push-up, 3x10 ea arm

2. PM: Dumbbell Clean and Press, 5x3

3. PM: Superset 3x

1. 8 Hammer Curls

2. 8 Dumbbell Tricep Extensions

Day 3:

1. Skills

1. Handgun tactical reloads, 10x

2. 1-handed TQ application, 5x ea limb

2. PT

1. Strength (Pull)

1. Rack Pulls from below the knee, work up to 3RM

2. Conditioning (Ruck)

1. 4 rounds:

1. 1 mile ruck, male: 50 female: 30

2. Perform each exercise after completing the corresponding mile:

1. Mile 1: 50 push-ups

2. Mile 2: 50 sit-ups

3. Mile 3: 50 squats

4. Mile 4: 50 Kettlebell swings, male: 45 female: 25

3. Accessories

1. Upright Rows, 3x8

2. Towel/Rope Pull-ups, 3x10

3. Reverse Grip Barbell Rows, 3x8

4. Weighted Planks, tabata

5. Cable Pull-throughs, 3x8

Basic Training Preparation Program

This is a 4-day program designed to prepare individuals, male and female, to attend and excel at basic military training in all five (yes, including coasties) services. Those preparing to serve in law enforcement and fire fighting can also see benefits from this program, although they may want to change the skill training  to suit their future service. I intend to update it every 4 days, but you can jump into it at any time starting at day one and benefit from it.

Day 1:

1. Skills
1. Memorize major terrain features
2. PT
1. Strength (Squat)
1. PM: Quarter Jump Squat from Rack, work up to 3RM
2. Conditioning (Run)
1. AM: 30-60's, x5 (30s sprint, 60s walk)
2. PM: Back Squat w/ bodyweight on bar, 3x max reps
3. Accessories
1. PM: Leg Extensions, 3x8
2. PM: Glute-ham Raises, 3x8
3. PM: Calf Raises, 3x8
4. PM: Weighted Burpee Broad Jumps, 5x5, male: 35lb female: 20lb

Day 2:

1. Skills
1. Study 9-line MEDEVAC Request
2. PT
1. Strength (Push)
1. PM: Push Press, work up to 3RM
2. Conditioning (Row)
1. PM: 5 Rounds
1. 1 Rope Climb
2. 20 Sit-ups
2. PM: Ball->Wall slams, Tabata
3. Accessories
1. PM: Push-ups, 1 minute rest between sets, male: 3x30 female: 3x20
2. PM: Muscle-snatches, 5x3
3. PM: Superset 3x
1. 8 Hammer Curls
2. 8 Dumbbell Tricep Extensions

Day 3:

1. Skills
1. 1-handed TQ application, 5x ea limb
2. PT
1. Strength (Pull)
1. PM: Snatch-grip Deficit Deadlift, work up to 3RM
2. Conditioning (Ruck)
1. AM: Kettlebell carry @45lb, 1 mile (carry the kettlebell however you want- must be by hand) (Could be any other odd object of similar weight i.e. sandbag, water jug, etc)
2. PM: Overhead Walk, 5x60'
3. Accessories
1. PM: Dumbbell Shrugs, 3x20
2. PM: Pull-ups, 3x10
3. PM: DumbbellRows, 3x8
4. PM: Weighted Planks, tabata
5. PM: Cable Pull-throughs, 3x8

Day 4: Rest

4-Day (2015JAN16-2015JAN20) Tactical Athlete Program

Day 1:

1. Strength (Squat)
1. Dumbbell-weighted Pistol, 10x1
2. Conditioning (Run)
1. 400m Sprint, x5, rest 1 minute between laps
2. Back Squats @ bodyweight, max reps x3
3. Accessories
1. Leg Extensions, 3x8
2. Glute-ham Raises, 3x8
3. Calf Raises, 3x8
4. Weighted Knee Jumps, 5x5

Day 2:

1. Strength (Push)
1. BTN Push Press, work up to 3RM
2. Conditioning (Swim)
1. 5 Rounds
1. 50m Breast Stroke, upper body only
2. 20 Sit-ups
2. 5-4-3-2-1 ea arm x3
1. Kettlebell Snatch
3. Accessories
1. Weighted Push-ups, 3x20
2. Muscle Snatch, 5x3
3. Superset 3x
1. 8 Hammer Curls
2. 8 Dumbbell Tricep Extensions

Day 3:

1. Strength (Pull)
1. Snatch-grip Deficit Deadlift, work up to 3RM
2. Conditioning (Ruck)
1. 53lb KB Carry, 1 mile, un-even terrain
2. Overhead walk, 5x60'
3. Accessories
1. Dumbbell Shrugs, 3x20
2. Pull-ups, 3x10
3. DumbbellRows, 3x15
4. Weighted Planks, tabata
5. Cable Pull-throughs, 3x8

Friday December 26

Strength:

1. Max Effort Lift:

1. Concentric Squats, work up to 3rm

2. Unilateral Movement

1. Weighted Pistol, 5x3 ea leg

3. Hamstring/ Posterior Chain Movement

1. Deficit Snatch-grip Deadlifts, 5x3

4. Ground-Based High Rep Abdominal Circuit

1. Circuit x3 w/ 1-2 minute rest between

1. 20 sprinter sit-ups

2. 15 v-ups

3. 10 toe-touches

4. 10 hip thrusts

Speed:

1. Weighted Burpee Broad Jumps, 5x5

2. Lateral Broad Jumps, 3x4 ea. direction

Wednesday 20141105 Training Session

Hypertrophy

1. Box Squat, 1x20
2. Circuit x3 8 Leg Extensions 8 Leg Curls 10 Calf Raises
3. 5-4-3-2-1 x3 Curls Tricep Extensions
4. Dumbbell Bench Press, 3x8
5. Wall-ups, Tabata

Tuesday 20141104 Training Session

Strength

1. Box Squats, 5x5
2. Bench Press, 5x3
3. Rack/box pulls, 5x3
4. Weighted planks, Tabata
5. Ball-to-wall slams, Tabata
6. Plate pushes, 5x 60ft