Quote:
Originally Posted by Aleucard
Alright, first, don't be an ass. Second, this was going to be in conjunction with actual training. I'm not stupid enough to think that this is all I'll need. Unless if you're commenting specifically on the use of this sort of training for someone wanting to be effective, then don't make smartass remarks like this and take up post slots. Thank you.
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Stay in you're lane and ratchet down. The last thing a QP Warrior Mentor needs is me backing them up.
I'm doing it anyhow, out of Duty, Respect and Honor. Don't you ever call my Warrior Mentors anything but that.
Im a Soldier in school too. You know nothing about our Army. This is what you get from me and nothing more. You need to plan / execute and study. You want to be a real good Soldier, then have thick skin. You can start out by showing some respect. Get shit hot in you're rucking and land nav. Try to be over 300 in you're PT. Have respect and square away. My last PT score was well over 300. Be a Team player and work you're ass off for two years and study why "it's not just about kicking doors in" and you might be ready.
Take from it what you will..
Bench Press- 15 x 100- 5 x 240 or more. Max out low reps..
incline Bench Press-14 x100
military press-10 x 125 / 150
up right row-14 x 150
Barbell curls-15 x100
Dumbell curls-15 x 15 /25/ 35 / 45 / 65 Max out low reps..
Sandbag squat with dumb bell out in front- 15 x holding the top of heavy dumb bell and squat.
Deadlift with barbell -10 x 150 5 x 200
Front squat to Push UP Miltary Press -10 x 100
Dumbbell Flys on bench- 9 x 45
Core Training-1 YouTube - Core Training
Core Training-2 YouTube - Core Training And Scapular Strength
Cross Training & Agility -Running & Fitness- Humpin' a Ruck- Land Nav-
First 9 Weeks:
Week 1
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 15 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Week 2
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 15 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Week 3
Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 20 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Week 4
Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 20 min. 4-5 days/week
Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.
Weeks 5-6
Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 25 min. 4-5 days/week
Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.
Weeks 7-8
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fri
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 30 min. 4-5 days/week
Forced march with rucksack (1/3 body weight); 10 miles in 3 hrs along road or 4 hrs cross country.
Week 9
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 35 min. 4-5 days/week
Forced march with rucksack (1/3 body weight); 10 miles in 3 hrs along road or 4 hrs cross country.
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Second 9 weeks:
Week 1 & 2
Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Jump rope: continuously for 35 min. 4-5 days/week
Weeks 3-4
Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 45 min. 4-5 days/week
Forced march with rucksack
Week 5
Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 60 min. 4-5 days/week
Week 6 & Beyond
Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 75 min. 4-5 days/week
Forced march with rucksack
Strength is never a negative. Lack of flexibility is. Strength & Speed Equals Power.If muscles are not used to their maximun length, they will shorten which over time will lead to back injuries or groin pulls.Increased flexibility and proper stretching will improve a Soldier's speed and agility to Fight and Lead. Carry on..
Warrior Mentor- ( TR ) I'm about to get smoked, but that's ok. It was worth it.
Night