Military Workout: Elite Bodyweight & Conditioning Program

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Most of you know I’ve been a lifting freak for 30 years. Yes, I’m that old. Few people know that I’m also an Army veteran. I’ve put in my time hammering out (what seems like) a million push ups and flutterkicks, and running…and running…and running…and running.

My interest in fitness began at the age of 13. It was during this time that I developed my love for running. I continued to run until the age of 27, and have logged well over 6,000 total miles.

At the age of 18 I found the weight room. I would pump iron 4-5 times per week, run 3-4 times per week, and play basketball for about 10 hours per week. I loved being active and did it all.

My fitness habits formed waaaay back in the late 1980s; long before lifters picked up the fear that too much cardio or athletic training would hinder muscle gains. I didn’t have this fear. I was young (or naive) and just did what I loved to do each day.

I love challenges. I also enjoying combining different styles of training. For this reason I thought it would be fun to build a war-ready program that could help you transition from soft recruit to hardened veteran.

The “Go to War” stack includes everything you need: a kick-ass pre-workout (War Juice), intra-workout fuel (Machine Fuel) and MTS whey protein for maximum gains. Buy now.

This program is dedicated to military veterans from around the world who have unselfishly dedicated their lives to keeping the peace. It incorporates bodyweight and calisthenics exercises, as well as running/sprinting. This isn’t a muscle building workout by any means, but it can be used along side any strength or bodybuilding program to help you prepare for basic training, or to just get into better shape.

It’s also perfect as a stand-alone training program. I recommend performing this routine no more than 3 times per week, on alternating days. Make sure to rest about 48 hours in between sessions.

If you plan on using this program in addition to your muscle or strength building protocol, I would lift during the week and perform this routine on Saturday. Take off Sunday and rest before smashing the iron again on Monday.

Here’s a sample schedule:

Week 1
  • Monday – Upper Body Workout
  • Tuesday – Conditioning
  • Wednesday – Lower Body Workout
  • Thursday – Conditioning
  • Friday – Upper Body Workout B
  • Saturday – Bodyweight and Conditioning
  • Sunday – Rest
Week 2
  • Monday – Lower Body Workout
  • Tuesday – Conditioning
  • Wednesday – Upper Body Workout
  • Thursday – Conditioning
  • Friday – Lower Body Workout B
  • Saturday – Bodyweight and Conditioning
  • Sunday – Rest

Military Exercises

Elite Bodyweight & Conditioning Program

The conditioning portion of this program should be performed 3 times per week. Once with the  bodyweight and calisthenics program, and twice during off days when you’re not lifting. Here is the protocol:

  • Run/light Jog – 25 seconds
  • Sprint – 5 seconds
  • Run/light Jog – 25 seconds
  • Sprint – 5 seconds
  • Rest/light walk – 30 seconds

Repeat this cycle 10 times. This conditioning session will last a total of 15 minutes. If you are in great shape, like challenges and want to up the ante’, you can extend this session upwards of 30 minutes.

Dog tagsHere is the bodyweight and calisthenics program. You will be performing a calisthenics exercise sandwiched between 2 sets of the same bodyweight movement. Here’s an example:

  • Push Ups – 10 reps
  • Jumping Jacks – 20 reps
  • Push Ups – 10 reps
  • Rest 30 seconds

Do NOT rest when moving from push ups to calisthenics to push ups. ONLY rest after this 3 exercise grouping has been completed.

If you can’t complete the number of stated reps for a given exercise, simply perform as many as possible.

Each grouping will be performed 3-5 times. After you have worked through a 3-5 set bodyweight/calisthenics protocol, rest one minute before moving on to the next exercise grouping.

Elite Military Workout
Bodyweight and Calisthenics
Exercise Sets Reps
Grouping A – Performed 3-5x
Push Ups  1  10
Jumping Jacks  1  20
Push Ups  1  10
Rest – 30 seconds
Grouping B – Perform 3-5x
Jump Squat  1  10
Lying Leg Raises  1  20
Jump Squat  1  10
Rest – 30 seconds
Grouping C – Perform 3-5x
Pull Ups or Inverted Rows 1  10
Broad Jump  1  5
Pull Ups or Inverted Rows  1  10
Rest – 30 seconds
Grouping D – Perform 3-5x
Parallel Bar Dips or Bench Dips  1  10
Plank  1  30 seconds
Parallel Bar Dips or Bench Dips  1  10
Rest – 30 seconds
Grouping E – Perform 3-5x
Walking Lunge  1  5/each leg
Burpees  1  10
Walking Lunge  1  5/each leg

If you try this program please let me know what you think in the comments section below.

Stay safe and train hard!

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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.