[Isshin2]

I’ve tailored a workout to fit my needs on what I feel that I need to improve and for what I want to sustain. For endurance, I am currently preparing for a full marathon in September. Bagram Airfield will be hosting a marathon for the Air Force Birthday. I am able to ruck march once a week, and have been steadily working to increasing mileage.

For strength and muscular endurance, I alternate a strength training day, with a kettlebell circuit day. I have been able to steadily increase my strength while also increasing my functional strength.

Running: I try to log a minimum of 25 to 30 miles a week, with increasing
mileage each week.

Strength: Every other day: Bench Press – 5 sets of 5 reps
Deadlift – 5 sets of 5 reps
Pull-Ups – 5 sets of Max reps

I round this off with abdominal and core exercises.

Kettlebell: I do circuits on opposite days of strength. I start with a short 15 to 20 minute interval run to warm up. For the Kettlebell, I vary the exercises to keep it fun, but I keep the basics such as the Kettlebell swing, the snatch and the clean & press. I pick 10 exercises, perform 10-15 reps per exercise and do at least three circuits. I finish the circuits with a full body exercise, such as Burpees, using the Tabata method.

Eventually, I will incorporate rope climbing into my regiment. They just put a rope up near our gym tent and one of the soldiers deployed with me, teaches ROTC cadets how to climb. I will learn from him and practice until I am very proficient at the task.

Mentally: When I have down time, I read books. The books I have with me are the Army Map and Land Navigation FM and Get Selected. I just reread them when I’m finished. I also read the forums on Professional Soldiers.