Military Fitness 2011 - The concept that become reality.

This is the physical training concept that I prepared and submitted to the hieracy of the unit I was posted to at the beginning of 2011. It was accepted and implemented within a week of submission. The results spoke for themselves whether you agree with this method of training or not. 

An overall average improvement of 20.3% in fitness, utilising tests and continuously measured results from physical training seasons which included:

Fitness Assessments covering VO2Max, bodyweight posterior, anterior and core strength assessments.

Training Sessions covering maximal load bearing exercises (strength, power, endurance and the various sub groups within those three categories), cardiovascular conditioning (fartlek training, intervals, sprints, endurance), metabolic conditioning, active recovery sessions, swimming, litvinov conversions, tabatas, yoga, isometric hold sessions, military flexibility and stretching sessions, battle PT (lift and carry, drag and push sessions), breathing ladders, and many more.

I must give praise to the majority of the group I trained this year, as a group this method of training was a foreign concept. Many of them had never heard of some of these types of training sessions. At first there was some considerable resistance to it, this wasn't surprising, I had experienced the same resistance at a previous unit when I introduced a similar (though admittedly less mature and purposed) version of this training method. After about 4-6 weeks though, most people started to readily accept the program, they could see that their fitness was improving beyond what they though could be achieved in such a short time frame. That being said, you have my thanks for accepting and embracing an arduous year of PT and I hope that next year you will continue to train at the same level of intensity and vigour as displayed throughout 2011.

Now back to the concept that was submitted at the beginning of the year. I will fully accept that I do not know everything in regards to fitness and training, I will continue to improve my knowledge, modify or even completely change training methods in the future as greater awareness is obtained. Though as of the beginning of 2011, this is what I considered the best physical training concept for the soldiers I was responsible for, given the wide and often unpredictable physical and psychological demands required of them. Enjoy.

# TP ### SQN PHYSICAL TRAINING CONCEPT 2011

# TP ### SQN will be returning from the Christmas leave period, it is expected that most members will physically unconditioned and will require a diverse physical training program to regain an acceptable level of physical fitness and psychological preparedness across a broad spectrum of modes and intensity, thus in turn improving their work capacity under often varying and arduous conditions whilst reducing the chance of injury.

The goal is to increase the physical fitness and well being of 3 TP personnel through a cross modal periodised physical training which focuses on functional fitness and injury prevention, whilst allowing medically restricted personnel to participate in some extent a majority of training sessions through the utilisation of modified or alternative exercises. 

Through an initial three month cross modal periodised physical training program, any recognised weaknesses can be addressed and the training program can be adjusted accordingly prior to the commencement of the next phase. At the completion of the initial three month cycle of three phases, a forth phase will be introduced in the second cycle that incorporates all three phases of the first cycle. This is defined later within this concept. 

Where traditional training methods have raised a soldiers physical fitness level to a certain point, maintaining it can become difficult due to work commitments, field exercises, injuries and most importantly plateauing. Additionally, traditional physical training methods rarely address the psychological preparedness of soldiers for arduous conditions to an acceptable level.

Through a cross modal periodised physical training program which concentrates primarily on cardiovascular, strength and power phases initially, then later introducing a metabolic conditioning phase, the soldier can improve various facets of physical and psychological fitness whilst concentrating on one mode to a greater degree.

For example, if troop members are lacking in cardiovascular fitness after an extended leave period, the first phase (one month) will concentrate on improving cardiovascular response, endurance and capacity. This will be achieved by incorporating numerous stimuli methods, varying exercises and levels of effort rather than the old army adage of ‘run, run, run and run some more’. This method will not only increase physiological and psychological response (and as such improved adaption), but will also decrease the chance of repetitive stress injuries, decrease the amount of time required to increase their cardiovascular fitness and it will improve troop morale and perception of physical training by constantly varying the exercises, physiological and psychological stimuli. Intertwined within the cardiovascular phase will be power, strength, metabolic conditioning, flexibility, agility, spatial awareness and co-ordination sessions. This will help improve (and later maintain) their current levels of fitness across the aforementioned aspects of physical fitness, further improving injury prevention and physiological/psychological response from later specific phases. Initially there will be a dramatic improvement of their base levels across all modes (particularly during the initial phase), however, during later phases and cycles the statistical improvements will lessen. 

Additionally if there is a specific goal that the training needs to be tailors to, it can be easily incorporated into the training program. Not through changing the type of physical training session (Power, Strength, Cardio, Metabolic Conditioning, Stretching and Flexibility) but by changing the content of the workout to achieve the desired outcome whilst still maintaining the objectives of the current phase. 

Through the utilisation of a cross modal periodised training cycle, fitness levels will increase rapidly and safely, with continual improvement regardless of when a member starts within the periodised program. This will minimise repetitive stress related injuries which will in turn lessen the amount of production time lost through injuries related to physical training and will help maximise productivity during extended work hours or arduous conditions due to increased physical/psychological strength and resilience. 

A basic example of this form of training is as follows: 

An initial three month cross modal periodised training cycle, followed by subsequent four month cross modal periodised training cycles.

Prior to commencement of the periodised training cycle, a physical assessment similar to the Basic Fitness Assessment would be conducted. It consists of push ups to a cadence, feet un-held BFA sit ups (*author note: this was later amended to a prone hold test due to greater core muscle recruitment, less chance of lower back stress and the test could be conducted within a much shorter time frame, sub 5min as opposed to up to 15 min), strict heaves, and the multi-stage fitness test (beep test). It is designed to be able to track improvements through cadenced exercises and strict form, whilst the beep test is utilised to indicate a person’s VO2 Max (the maximal amount of oxygen (ml) which can be absorbed by the body (per kg) per minute), as opposed to the 2.4km run which unless the member is running 100% for the duration of can only calculate a VO2 Average as a maximal effort is either not attained or maintained. This produces repeatable accurate data to indicate performance gains of an individual or the group as a whole. This test would be repeated at the conclusion of each cycle.

The desired intensity levels of any given phase constantly varies. This allows an appropriate amount of time for optimum physiological/psychological adaption (growth/resilience) and recovery. Additionally the intensity variations from week to week prevents muscular and psychological efficiency adaption (efficiency adaption reduces growth/resilience adaption). 

An example of the cross modal periodised training cycle, including the fourth phase which is introduced at the conclusion of the third phase in the second cycle after the initial three month cycle has been completed.

Month 1 – Cardiovascular improvement. 

Week 1: Mon: Cardio, Tue: Strength, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Metcon 

Week 2: Mon: Cardio, Tue: Power Endurance, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Cardio 

Week 3: Mon: Cardio, Tue: Power, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Metcon 

Week 4: Mon: Cardio, Tue: Strength Endurance, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Cardio 

Month 2 – Strength improvement. 

Week 1: Mon: Strength, Tue: Cardio, Wed: Metcon, Thu: Rest/Stretching/Sport, Fri: Strength Endurance 

Week 2: Mon: Strength, Tue: Cardio, Wed: Strength, Thu: Rest/Stretching/Sport, Friday: Power 

Week 3: Mon: Strength, Tue: Metcon, Wed: Strength Endurance, Thu: Rest/Stretching/Sport, Fri: Cardio 

Week 4: Mon: Strength, Tue: Power Endurance, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Strength Endurance 

Month 3 – Power improvement. 

Week 1: Mon: Power, Tue: Cardio, Wed: Metcon, Thu: Rest/Stretching/Sport, Fri: Power Endurance 

Week 2: Mon: Power Endurance, Tue: Strength, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Power 

Week 3: Mon: Power, Tue: Cardio, Wed: Power Endurance, Thu: Rest/Stretching/Sport, Fri: Metcon 

Week 4: Mon: Power, Tue: Cardio, Wed: Strength, Thu: Thu: Rest/Stretching/Sport, Fri: Power 

Month 4 – Metabolic improvement (introduced in the second cycle approx 6 months into the year). 

Week 1: Mon: Metcon, Tue: Cardio, Wed: Strength Endurance, Thu: Rest/Stretching/Sport, Fri: Metcon 

Week 2: Mon: Strength, Tue: Cardio, Wed: Metcon, Thu: Rest/Stretching/Sport, Friday: Metcon 

Week 3: Mon: Cardio, Tue: Metcon, Wed: Strength Endurance, Thu: Rest/Stretching/Sport, Fri: Metcon 

Week 4: Mon: Metcon, Tue: Power Endurance, Wed: Metcon, Thu: Rest/Stretching/Sport, Fri: Strength

Military Fitness 2011 - An overview of the year that was and some cold hard data.

Well another year has come to a close. Next year approaches, I have been posted to a new unit and with that a new group of soldiers to train. New base levels of fitness, different strengths, weaknesses, attitudes and medical restrictions. But enough of that, lets look at some cold hard data from 2011.

As a group, there has been an improvement in fitness of 20.3% collectively. This data was drawn from periodic fitness assessments which covered VO2Maximal testing, posterior, anterior and core strength assessments. Additionally data was drawn from additional VO2Max and VO2Avg results ascertained during cardiovascular sessions. Furthermore, data was also drawn from load bearing exercises ascertained during strength, power and other weight orientated sessions.

Individually though, is really where some of these guys and girls shined. Most of them had never really trained in this manner before, all but one of them had no idea what a metcon was. Some people had quite high levels of fitness, some were just waiting for the right kind of push to change their training program for the better. Never the less, there was a wide level of improvement across the group, from 100% down to 5% improvements. The level of improvements though are not indicative of base levels of fitness in the beginning, naturally you would expect a person of above standard fitness to improve in regards to percentages less than a person of standard or less than standard fitness. This was strangely not the case in this situation.

There were admittedly four people who actually decreased in fitness, one of which I can say with absolute confidence did actually improve, but due to injury and circumstances outside of his control resulted in data showing a negative figure. The other three though, well let me just say that you reap what you sow. Be it just plain laziness, borderline malingering or exaggeration of injuries, then you reap the results of that. You know who you are, names need not be mentioned. If you are still thinking that there has been a mistake, that surely I did not mean you with the others, well your wrong.

Below is a list of members in descending order of fitness improvement:

1. DC - 100.3%
2. UA - 37.31%
3. DD - 35.88% - outstanding improvements from the oldest member in the troop at 47.
4. AS - 31.41% 
5. MP - 22.70% - the numbers do not lie mate, you improved that much.
6. ST - 17.75%
7. MO - 12.61%
8. DM - 10.06%
9. JL - 9.85%
10. TT - 9.34% - phenomenally fit to begin with, 3.30min the first time he did Fran and this was after he learnt how to do kipping pull ups and thrusters by watching the guys before his turn. Outstanding effort all year mate. 
11. ND - 7.00%
12. JK - 7.00%
13. EM - 5.22% - another very fit lad to start with, great effort this year mate.
14. BF - -0.74% - unfortunately you received some badly timed injuries mate, good luck next year.
15. LA - -0.88%
16. AI - -3.23%
17. SL - -8.19%

Not all members are mentioned above, I did not have enough data on some due to deployments etc to include them without feeling less than 100% confident that it was a true representation of their efforts throughout 2011. For this reason they have been excluded from both individual and group statistics.

Looking forward to next year, hopefully I will have improved the fitness tracking spreadsheet/database to point the point where I can utilise anthropometric data to better calculate power output, and find some formulas for calculating VO2Max and VOAvg for cycling machines and rowers. If anyone has these formulas, you would be saving me hours of scrawling the internet searching for them if you email sydneystrengthand conditioning@live.com.au with the appropriate formulas.

As far as Military Fitness sessions are concerned, they will return mid to late January 2012. Until then though, I will continue to post my personal training sessions I will be conducting after I complete this week of active recovery.

Watch out for an article really soon which reveals how I convinced my hieracy to adopt my proposed training program at the beginning of the year. Some of you may not agree with the programming, cyclic conditioning, 'randomly' varied intensities or even the psychological stimuli and responses proposed, others may. Never the less, the cold hard data reflects the hypothesis proposed via the training method instigated. And it worked.

Military Workout Wed 07 Dec 11

A.M - All Pers


3 Rounds of:
10 x Heaves
20 x Atomic Crunches
30 x Push Ups
400m Run

Military Workout Tue 06 Dec 11

A.M - All Pers


5 Rounds of:
Max Strict Heaves
Max Strict Push Ups @ 2 second cadence.
Rest 2 min between sets


P.M - Strength Pers


4 Rounds of:
3 x Dumbbell Bench Press
Max Push Ups
15 x Rolling Tricep Extension
5 x Dumbbell Clean and Press (each arm)


P.M - Endurance Pers


2.5 km Row
25 min Run
2.5 km Row

Military Workout Mon 05 Dec 11

A.M - Select Pers


2 x 800m run @ 1:1 rest
3 x 400m run @ 1:1 rest
4 x 200m run @ 1:1 rest
Patrol Order 8kg


Basic Fitness Assessment - All Pers


Max Strict Push Ups in 2 minutes
Max Situps in 5 minutes to a 3 second cadence
Run 2.4km for time.


P.M - Strength Pers


4 x 2 Front Squat
5 x 3 Deadlifts
then,
AMRAP 30min:
10 x Power Clean @ 30kg
10 x Push Press @ 30kg
10 x Bent Over Row @ 30kg
10 x Wall Ball
10 x Box Jump

Saturday Recovery Session Sat 03 Dec 11

Swim 1000m


Steady pace, try to keep your HR between 110-130.

Military Workout Fri 02 Dec 11

A.M


4 Rounds of:
12 Floor Press 
12 Full Body Dips
12 Bent Over Row
12 Single Arm Dumbbell Clean and Press
12 Weighted Lower Back Extension
12 GHD Situps


P.M


5 Rounds of:
Max Heaves
Max Cadence Pushups
Rest 5 min between sets

Military Workout/Challenge 30 Nov 11

Ok, so we had a challenge set up today to well challenge us (some of us) in a predominately physical manner. After all this was done and dusted, I headed off to the gym and did another session which I have attached underneath today's activities. 


DP1 Check (full kit inspection)
Run 2.4 km and then get changed into Ceremonial Dress - time to complete 25 min
Ceremonial Dress inspection (this was interesting since everyone was still drenched in sweat). Ok, please note, if you want to do a dress inspection, by all means do so, but at least have the common courtesy to be in the same uniform as those you are inspecting.
Stores carry - not really that difficult at all, a few torsion bars, a couple of ammo boxes, a truck tire and conflicting instructions.
Stretcher carry - maybe 1km to the swimming pool. Yet again a rather interesting exercise, but not the time nor place to go any further with how I thought this little 'challenge' was handled by members of our directing staff.
Water crossing exercise (makes for fun and games when you have people who can't swim)
Run 2.4 km
Written assessments


This is what I did afterwards:


6 Rounds of:
20 Shoulder Press @ 30kg
20 Sumo Dead Lift High Pull @ 30kg
20 Atomic Crunches
20 Squats
200m row 
The row was meant to be a 100m swim but since I spent 40+ minutes in cams and boots (with all my kit in a make shift bag so it would float) dragging a raft back and forth in a pool, retrieving dropped weapons from the bottom of the pool (3 point whatever meters deep), I figured a row would suffice.

Military Workout Tue 29 Nov 11

Cage Soccer for 1 hour.


I was away from Friday returning on Tuesday due to work commitments interstate. Wednesday is a particularly demanding day physically so I was required just to do a light fun session for them. 

Military Workout Wed 23 Nov 11

A.M - SC Pers


AMRAP 30 min:
10 Power Cleans
10 Push Press
10 Lying Heaves
10 Push Ups
10 Wall Ball
10 Box Jumps


Pick the weights/height and record with the number of rounds you complete.


A.M - All Pers


10 rounds of:
50m swim
50m water running

Military Workout Tue 22 Nov 11

A.M - All pers


300 Push Ups
Rules are simple. Go until you can't do any more, then:
10 x Sumo Dead Lift High Pull
10 x Thruster
50m Sprint
Then:
Continue doing push ups until you can't do any more, and repeat.


It's not expected to be done in the 40 minutes of actual work time we have (the other 20 is warm ups, cool downs). After the first two or three sets, people are generally smashed down to doing sets of 10 or less.


P.M - Strength Pers


5 x 3 Close Bench Press
6 x 4 Bent Over Barbell Row
3 x 15 Rolling Tricep Extensions
Then:
8 rounds of:
10 Full Body Dips
5 Clapping Push Ups

Military Workout Mon 21 Nov 11

Apologies for the lack of posts last week, I was away learning how to teach people to shoot our service issued 9mm pistol.


This morning's session is what one of my sergeants ran this morning for all of us. It was a nice change from running every session, four days a week. To take a step back and just be a participant.


1 min cycle
1 min skipping
1 min step ups
10 x Tricep Extension
10 x Upright Row
10 x Bicep Curl
Sprint 50m


Each round drop one rep from the weighted exercises until you finish at one rep.


P.M - Strength Pers


5 x 3 Back Squat
8 x 2 Dead Lift
5 x 3 Straight Legged Dead Lift
Then:
5 rounds of,
15 Squat Jumps
5 One Legged Squats (each side)
16 Jumping Lunges
5 Knees to Feet Jumps
For time:

Military Workout Wed 09 Nov 11

Punishment Basketball


Miss a shot - 5 pushups for the first half and 5 squats for the second
Get the shot - the other teams does 20 pushups for the first half and 20 squats for the second
Ball goes out - the team at fault does 10 pushups for the first half and 10 squats for the second


This 'game' ends up being rather brutal. 200+ pushups in the first half and equal to that in squats in the second. Plus the sprinting, agility, spacial awareness and co-ordination requirements which are put under pressure due to excessive fatigue.

Military Workout Tue 08 Nov 11

A.M - All Pers


Fight Training.
Various exercises, kicks, punches, knees and elbows to warm up.
Then:
Alternating 2min sparring with 2 min combos
Then:
1 min sparring sessions
Total work time 1 Hr


P.M - Strength Pers


8 x 3 DB Bench Press
4 x 6 Bench Row
6 x 8 Single Arm DB Clean and Press
8 x 3 Weighted Heaves
4 x 15 Rolling Tricep Extension

Military Workout Mon 07 Nov 11

A.M - Strength


1-1-1-1 Bench Press
5 x 3 DB Press
5 x 3 Push Press
5 x 3 Bent Over Barbell Row
5 x 5 Rolling Tricep Extension


A.M - All Pers


Fitness Assessment
Max Strict Push Ups @ 2sec cadence
Max Prone Hold
Max Strict Heaves
Max Effort on Beep Test


P.M - Strength


1-1-1-1 Back Squat
5 x 3 Back Squat @3RM
5 x 2 Speed Deadlift @4RM
5 x 5 Single Leg Squat @10kg (each side)
then:
5 rounds of:
400m Row
15 Full Body Dips
15 Heaves
15 Push Ups

Military Workout Fri 04 Nov 11

A.M - All Pers


Work function yesterday afternoon and evening so there were some sore heads getting around this morning. What better way to get rid of a hangover than tabata's?


Tabata session
Squats
Mountain CLimbers
Lunges
Decline Push Ups
Heaves
Clapping Push Ups
then:
The cherry to finish the session...
Burpee 30/30 for 6 min.


P.M - Strength Pers
1-1-1-1 Back Squat
3 x 3 Deficit Deadlifts @ 75% 1RM
4 x 10 Good Mornings @ 50% 1RM Deadlift
3 x 12 Reverse Hypers @ 20kg
then:
Tabata:
Squat Jump
Jumping Lunge
Burpee/Pull Up Combo

Military Workout Tue 02 Nov 11

A.M - All Pers


Punishment Cage Soccer.
Rules are simple, get away with what you can.
However if you make a bad pass, 5 push ups, 
take a shot for goal and miss, 5 push ups, 
kick it out the cage, 10 push ups,
get it in and the other team does 20 push ups. 


Everyone ended up doing a minimum of 150 push ups.


P.M - Strength Pers


8 x 3 Close Grip Bench Press
8 x 3 Wide Grip Bench Press
8 x 3 Normal Bench Press
5 x 4 Bent Over Barbell Row
then:
3 Rounds of:
15 x Ring Dips
15 x Rolling Tricep Extension
15 x Clapping Push Ups
15 Heaves

Military Workout Tue 01 Nov 11

A.M - All Pers
Sprint Training


25-25-50-100-50-25-25m
25-50-25-100-25-50-25m
50-50-100-100-50-50m
then:
25m Lunging Walk
25m Squat Jump

25m Lunging Walk
25m Squat Jump


P.M - Strength Pers


12 x 2 Box Squat @50% + Blue bands
8 x 1 Deadlift @ 50% + Quaded Blue Bands
5 x 2 Plyo Hamstring Drops @20kg

Military Workout Mon 31 Oct 11

Run 6km

Military Workout Fri 28 Oct 11

Team Event
3 Rounds of:


T1 - Run 200m (100m up, 100m back)
T2 - Squat Jumps
T3 - Mountain Climbers
T4 - Jumping Lunges


T1 finishes run, and starts squat jumps, T2 moves to mountain climbers, T3 begins doing jumping lunges, T4 runs. 1 round is when every team has completed all for stations once. No rest until all 3 rounds are done. If anyone stops and rests, the team running must turn around and run back until the person resting starts again.


Short session, brutal but effective.

Military Workout Wed 25 Oct 11

Strength Session
A.M.
1-1-1-1 Bench Press
10 x Bench Press @ 10RM
3 x 5 DB Press
10 x Push Press
3 x 5 DB Shoulder Press
10 x Bent Over BB Row
3 x 5 Kneeling Bent Over DB Row


P.M.
10 x DB Press + 10 Push Ups and 5 Heaves
9 x DB Press + 10 Push Ups and 5 Heaves
8 x DB Press + 10 Push Ups and 5 Heaves
7 x DB Press + 10 Push Ups and 5 Heaves
6 x DB Press + 10 Push Ups and 5 Heaves
5 x DB Press + 10 Push Ups and 5 Heaves
4 x DB Press + 10 Push Ups and 5 Heaves
3 x DB Press + 10 Push Ups and 5 Heaves
2 x DB Press + 10 Push Ups and 5 Heaves
1 x DB Press + 10 Push Ups and 5 Heaves
Then:
100m Row + 10 Push Ups + 10 Dips every 2min for 10 min
Then:
15 x Rolling Tricep Extension
10 x Rolling Tricep Extension
5 x Rolling Tricep Extension
5 x Rolling Tricep Extension

Military Workout Mon 24 Oct 11

Strength Session
A.M.
1-1-1-1 Back Squat
10 x Backsquat @ 10RM
8 x Backsquat @ 10RM
6 x Backsquat @ 10RM
4 x Backsquat @ 10RM
2 x Backsquat @ 10RM
then:
20 x Backsquat @ 20RM
15 x Backsquat @ 15RM
10 x Backsquat @ 10RM


P.M
1-1-1-1 Deadlift

10 x Deadlift @ 10RM
8 x Deadlift @ 10RM
6 x Deadlift @ 10RM
4 x Deadlift @ 10RM
2 x Deadlift @ 10RM
then:
20 x Deadlift @ 20RM
15 x Deadlift @ 15RM
10 x Deadlift @ 10RM


Brutal Sessions

Military Workout Fri 21 Oct 11

Cardio Session


1 hour swimming

Military Workout Thu 20 Oct 11

One of the lads decided to get a little bit drunk on Wednesday morning. And as a result was utterly useless at work on Thursday. Normally of a Thursday afternoon we play sport, be it tennis, basketball, soccer or whatever is decided on the day.
Well since he wanted to drink with the big boys the night before (he's 18) and we got no work out of him all morning, my boss and I decided that he should 'play' with the big boys in the afternoon. Now you have to understand that a person can not be punished as an individual, so how do you get around this you may ask. Easy, everyone does it from the section he works in, as a reward. 


34 deg Celsius with a fair bit of humidity, this is going to end in tears.... Well his.


Run 2 km at a medium pace.
Then:
Run back 2 km with rest stations every 400 m.
Rest station 1:

5 rounds of
20m sprint up a 5m high embankment.
Rest between sprints for 30 sec in the squat lowered position

Rest station 2:

3 rounds of:
30 sec squat lowered position
30 sec lunge lowered position (alternate sides on the 2nd round)
30 sec uphill situps
30 sec down hill prone hold

Rest station 3:
5 rounds of:
Sprint 50m up, across and back down 5m embankment
Rest between rounds for 30 sec in the squat lowered position
Rest station 4:
3 rounds of
40m squat jump
40m lunging walk
Rest station 5:
'Team event'
5 rounds of:
T1 Sprint 200m (100 up, 100 back)
T2 Squat Jumps
T3 Jumping Lunges
T1 finishes, T2 does jumping lunges, T3 runs, T1 does squat jumps. 1 round is when every team has completed all three exercises.
Rules for the team event are simple. If someone stops during the squat jumps or jumping lunges, the team runnning must turn around and run back to the 100m mark, but not until the person who has stopped has resumed doing the exercise.
Rest station 5 was not nice for our hung over one. There was retching, racking pains in his stomach, tears and more. 
Once it was done:
2 min rest, re-hydrate.
Then:
2 min Squat lowered hold. 
This is where it went all pear shaped for the boy who wanted to drink with the men on a school night (work night). Explosive vomit went everywhere, not that dissimilar to Team America. After a solid 2-3 minutes of purging last nights festivities and the litre of water he guzzed during his 2 min of rest, he actually felt better... surprise surprise. 
Then:
1 min to rehydrate,,, again
Then:
2 km run at a moderate pace
Then:
1 min rest, re-hydrate
'Team event'
3 rounds:
T1 - 3 x Squat jump 20m, lunge walk 20m
T2 - Jumping lunges whilst T1 is squat jumping and Squat jumps when T1 is lunge walking.
Teams change once T1 has completed their first round.
Then:
1 min rest, re-hydrate 
2 km run back at a moderate pace.


Needless to say, there wasn't much alcohol left in him after that. 

Monday Weightlifting

Front squat 80% x 3 x 5
Clean grip deadlift up to 110% x 3
Push press 5 x 3 - heavier than last week
Pullups 3 x max (add weight if you can do more than 10)
DB overhead situp x 6 x 3 make them hard

Enjoy!

No Military Workouts until Fri 21 Oct 11.

We're off again for a few days of shooting out at the range.


As such there will be no Military Workouts posted until Friday 21 Oct 11. If by chance we get the opportunity to do any PT out there, it will be updated on Thursday evening.


Have fun, train smart and work hard.

Saturday

Or as I like to call it, "lift till you see jesus' day...

Little known fact: Jesus held the world record for the C&J and the total before the weight classes were rearranged.

Saturday:
Snatch - max
C&J - max
back squat - max
db windmills @ 32 x 5 x 3

Military Workout Fri 14 Sep 11

Run 10 km

Friday weightlifting

Snatch pushpress + OHS 1 + 2 up to heaviest possible
powerclean + pushpress + pushjerk 60% x 3 sets

Then:

3 rounds
50m sprint
20 crosschops
15 pullups

Military Workout Wed 12 Oct 11

Strength Session

1-1-1-1 Bench Press
5 x 3 Dumbbell Bench Press
1-1-1-1 Bent Over Row
5 x 3 Bent Over Dumbbell Row
3 x 5 Push Press + 10 Heaves
3 x 5 Bent Over Row + 10 Clapping Push Ups
3 x 5 Bench Press + 400m Row

Military Workout Tue 11 Oct 11

Metcon Session

3 Rounds of:
400m Run
21 x SDHP @ 20kg
15 x Thruster @ 20kg
9 x Heaves
15 x Squats
21 x Push Ups

For time:

Wednesday weightlifting

Front squat 75% x 3 x 5
Clean pull 100% x 3, 103% x 2, 105% x 1
rack jerk (behind the neck) up to heavy single (not 1RM)

Then:

3 sets of front and lateral planks for max time

then:

3 rounds for time:
10 burpees
10 sandbag cleans @ 50% body weight
300m row

Tuesday Weightlifting

                                     The finish position

3-position Snatch 60% x 3 sets
muscle snatch + snatch balance 1+2 x 3 sets

Then:

4 rounds for time:
5 KB upright row @ 32
5 KB swings @ 32
5 KB snatch @ 32

Military Workout Mon 10 Oct 11

Isometric Hold and Tabata Session


10 rounds of:


4 minutes of isometric holds  - differing holds to pre-fatigue muscle groups prior to tabata.
30 seconds rest
Tabata - isometric hold during the 'rest' period.
30 seconds rest


PM Strength Session


4 x 1 Snatch @ 85%
4 x 1 Clean and Jerk @ 85%
3 x 2 Front Squat @ 85%
Then:
3 Rounds of -
25 Heaves
10 Turkish Get Ups
15 Thrusters @ 40kg

Monday Weightlifting

Hope everyone enjoyed their weekend, back into it today!

Back squat 75% x 3 x 5
Snatch deadlift work up to 105% of max snatch x 3
Push press 5 x 3
Pullups 3 x 10 (add weight if needed)
Turkish getups - 6/side x 3 @ 24-32kg

The next few days...

Friday:
Snatch 50% x 1 x 5
C&J 50% x 1 x 5

Saturday:
Snatch record attempt
C&J record attempt

Sunday:
Rest day

Wednesday

Weightlifting wednesday:

Snatch 85% x 1 x 2
C&J 85% x 1 x 2
front squats 90% x 2 x 2

Thursday:
Rest day, get outside and enjoy it!

Military Workout Wed 05 Oct 11

A couple of people need to do a basic fitness assessment, so our SGT has decided that everyone can do one.


Basic Fitness Assessment


Strict Push Ups - Max effort in 2 min
Cadence Situps - Max effort in 5 min 
Run 2.4km

Tuesday

Snatch 90% x 1 x 1
C&J 90% x 1 x 1
Front and lateral planks 3 x max for each

Monday Weightlifting

Snatch 80% x 1 x 3
C&J 80% x 1 x 2
Front squat 90% x 1 x 1

Weekend weightlifting

Saturday:

Snatch 95% x 1 x 1
C&J 95% x 1 x 1
Front squat 90% x 2 x 2

Sunday:

Rest day... you've earned it :)

If you're following the programming, we'd love to see some comments posted on your progress or any comments on how we can improve our service to you!

Friday Weightlifting

Snatch 80% x 1 x 2
C&J 80% x 1 x 2

then:

3 rounds for time:
10 sandbag powercleans
15 ring dips
10 turkish getups (5 each arm, alternating)

Weightlifting Wednesday

snatch 90% x 1 x 1
C&J 100% x 1 x 1
Front squat 90% x 2 x 1

then:

3 rounds
30 jumping pullups
20 wall ball
20 KB cross chops @ 24

Thursday:
Rest day

Military Workout Tue 27 Sep 11

AM - All


Individual weight training.


This is what I did whilst I was coaching the rest of the group:


1-1-1-1 Bench Press
1-1-1-1 Bent Over Row
3 x 5 JM DB Press
3 x 5 Kneeling DB Row


PM


3 x 5 DB Bench Press
3 x 5 DB Hang Clean and Press
Then,
3 rounds of:
5 Shoulder Shrug
10 Heaves
Then,
3 rounds of:
5 Hang Clean and Press
10 Clapping Push Ups