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conrad30 · 07-01-2009, 21:39

A friend in USMC Force Recon provided me with the following 5-day workout, which I have found to be very effective in the development of functional strength, mastery of bodyweight exercises and anaerobic conditioning. The only drawback of the workout is that it favors hypertrophy and will cause you to gain lean body mass, which may or may not be your objective. It WILL NOT cause you to gain superflouos body-mass -- you will be bigger, leaner and more-functional.

Some of the exercises need explanation
1. TRIPLE BENCH PRESS is done w/ dumbells of 25% bodyweight each ( a 200lb man would use 50's). You begin by placing a bench in the incline position and perform max reps. Then you immediately lower the bench to flat and max out again. Finally, you lower the bench to a slight decline and rep out one last time. This is one set.

2. PULLUP MECHANICAL DROP SET is done by repping out in pullups (palms out) and then immediately switching to chinups (palms in) and repping out with no rest. The principle is based on beginning an exercise with the hardest hand position and switching to the easiest to continue the workload.

3. 30-MIN HOC (at the end of each workout) stands for HIGH-OCTANE CARDIO. HOC is performed by performing 10 reps of an exercise immediately followed by 100 jumps w/ a jump rope. You will perform the two exercises in succession for 30 minutes without rest. The primary goal of this type of training is to develop the anaerobic capacity to use functional strength when exhausted. The weight-load should be enough to produce exhaustion, but not muscular failure. Pace should be max heart rate sustainable.

1. PUSHUP
TOE-TOUCHES 5min

TRIPLE BENCH PRESS (50%BW) 5xMax
DIPS 5xMax
PUSHUPS 1 4xMax
PUSHUPS 2 4xMax

CHOICE TRICEPS 4x10

BURPEES 30min HOC
JUMP ROPE

2. DEADLIFT/ LOWER BACK STABILITY
FLUTTER KICKS 5min

DEADLIFT (bar loaded w/ bodyweight) 5xMax
DB DEADLIFT 5x10
STIFFLEG DEADLIFT 4x10
BACK HYPER 4x10

4-WAY NECK 4x10

KB SWING 30min HOC
JUMP ROPE

3. PULLUPS
JANDA-SITUPS 5min

PULLUPS MECH DROP (2-way) 5xMax
RECLINE PULLUPS 5xMax
CHEST-SUPPORTED ROW 4x10
FACE PULLS 4x10

CHOICE BICEPS 4x10

SLEDGE HAMMER SWINGS (50 reps) 30min HOC
JUMP ROPE

4. MILITARY PRESS
LEG RAISES 5min

BARBELL MILITARY (50%BW) 5xMax
UPRIGHT ROW 5x10
LATERAL RAISE 4x10
REVERSE FLYE 4x10

ROTATOR CUFF 4x10

KETTLEBELL, KEG or SANDBAG PUSH-PRESS 30min HOC
JUMP ROPE

5. LOWER BODY
PLANKS 5min

LEG PRESS (or SQUAT) 5x10
MACHINE SQUAT 5x10
SINGLE-LEG SQUAT 4x10
LEG CURL 4x10

CHOICE CALF 4x10

JUMP SQUAT 30min HOC
JUMP ROPE

07-01-2009, 21:39	#170
conrad30 Asset Join Date: Aug 2007 Location: Louisiana Posts: 12	Hybrid PT from USMC Friend A friend in USMC Force Recon provided me with the following 5-day workout, which I have found to be very effective in the development of functional strength, mastery of bodyweight exercises and anaerobic conditioning. The only drawback of the workout is that it favors hypertrophy and will cause you to gain lean body mass, which may or may not be your objective. It WILL NOT cause you to gain superflouos body-mass -- you will be bigger, leaner and more-functional. Some of the exercises need explanation 1. TRIPLE BENCH PRESS is done w/ dumbells of 25% bodyweight each ( a 200lb man would use 50's). You begin by placing a bench in the incline position and perform max reps. Then you immediately lower the bench to flat and max out again. Finally, you lower the bench to a slight decline and rep out one last time. This is one set. 2. PULLUP MECHANICAL DROP SET is done by repping out in pullups (palms out) and then immediately switching to chinups (palms in) and repping out with no rest. The principle is based on beginning an exercise with the hardest hand position and switching to the easiest to continue the workload. 3. 30-MIN HOC (at the end of each workout) stands for HIGH-OCTANE CARDIO. HOC is performed by performing 10 reps of an exercise immediately followed by 100 jumps w/ a jump rope. You will perform the two exercises in succession for 30 minutes without rest. The primary goal of this type of training is to develop the anaerobic capacity to use functional strength when exhausted. The weight-load should be enough to produce exhaustion, but not muscular failure. Pace should be max heart rate sustainable. 1. PUSHUP TOE-TOUCHES 5min TRIPLE BENCH PRESS (50%BW) 5xMax DIPS 5xMax PUSHUPS 1 4xMax PUSHUPS 2 4xMax CHOICE TRICEPS 4x10 BURPEES 30min HOC JUMP ROPE 2. DEADLIFT/ LOWER BACK STABILITY FLUTTER KICKS 5min DEADLIFT (bar loaded w/ bodyweight) 5xMax DB DEADLIFT 5x10 STIFFLEG DEADLIFT 4x10 BACK HYPER 4x10 4-WAY NECK 4x10 KB SWING 30min HOC JUMP ROPE 3. PULLUPS JANDA-SITUPS 5min PULLUPS MECH DROP (2-way) 5xMax RECLINE PULLUPS 5xMax CHEST-SUPPORTED ROW 4x10 FACE PULLS 4x10 CHOICE BICEPS 4x10 SLEDGE HAMMER SWINGS (50 reps) 30min HOC JUMP ROPE 4. MILITARY PRESS LEG RAISES 5min BARBELL MILITARY (50%BW) 5xMax UPRIGHT ROW 5x10 LATERAL RAISE 4x10 REVERSE FLYE 4x10 ROTATOR CUFF 4x10 KETTLEBELL, KEG or SANDBAG PUSH-PRESS 30min HOC JUMP ROPE 5. LOWER BODY PLANKS 5min LEG PRESS (or SQUAT) 5x10 MACHINE SQUAT 5x10 SINGLE-LEG SQUAT 4x10 LEG CURL 4x10 CHOICE CALF 4x10 JUMP SQUAT 30min HOC JUMP ROPE
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