Train like a soldier
If you're looking for a challenging, yet fun and fresh approach to training, I suggest you try training like a soldier!
(I) Strength Training
(II) Cardiovascular Training
If you're looking for a challenging, yet fun and fresh approach to training, I suggest you try training like a soldier!
(I) Strength Training
(II) Cardiovascular Training
Training Split
Army training sessions are conducted for one hour, five days a week (Monday through Friday). Most units divide their training splits similar to the following way:
- Monday - Cardio - Run (2-3 miles)
Tuesday - Strength Training - Muscle Failure (full- or upper body)
Wednesday - Cardio - Run (2-3 miles)
Thursday - Strength Training - Muscle Failure (full- or upper-body)
Friday - Cardio - Run (4-6 miles)
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
- Regular Push-Ups
- 50 Jumping Jacks
- 25 Bent-Knee Crunches
- "Diamond" Push-Ups
- 50 Jumping Jacks
- 25 Reverse Crunches
- Wide-Arm Push-Ups
- 50 Jumping Jacks
- 25 Bruce Lee Sit-Ups
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
- Regular Push-Ups
- Regular Sit-Ups
- Elevated Push-Ups (If in the gym, elevate feet on a bench or exercise ball. If outside, have a partner hold your feet or use any object in your environment, such as a tree stump or log.)
- Rocky Sit-Ups (On the positive portion of this exercise, cross your right elbow to your left knee, then your left elbow to your right knee before finishing the movement with both elbows on either side of your knees. This is a 3-count exercise (i.e. rock left, rock right, sit up)
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
Individual training sessions are broken down as follows:
- Warm-up: 5-10 minutes of light calisthenics and stretching
Training Session: 30-50 minutes of strength training and cardio or just cardio
Cool-down: 5-10 minutes of stretching
Monday - Run (Interval Cardio)
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope, and/or jogging in place followed by 5 minutes of full body stretching.
Be sure to include the following muscle groups in your stretching:
Training Session: (33 minutes)
Cool-Down: 5 minutes walking at slow to moderate pace followed by 5 minutes of full-body stretching.
Tuesday - Muscle Failure (Strength Training)
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full-body stretching.
Be sure to include the following muscle groups in your stretching:
Training Session: (~30 minutes)
For each of the following exercises, perform as many as you can non-stop with proper form, then immediately go into the next exercise.
Perform the complete circuit one time, jog in place and/or stretch for 2 minutes, and repeat circuit an additional 2 times.
Cool-Down: 5 minutes of light calisthenics followed by 5 minutes of full-body stretching.
Wednesday - Run
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full-body stretching.
Be sure to include the following muscle groups in your stretching:
Training Session: Choose a favorite individual sport that involves a high intensity. You may also opt to participate in an aerobics class or do a workout tape. Session should last at least 45 minutes, minus warm-up and cool down.
Cool-Down: 5 minutes of light calisthenics followed by 5 minutes of full-body stretching.
Thursday - Muscle Failure & Run
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full body stretching.
Be sure to include the following muscle groups in your stretching:
Training Session: (~30 minutes)
Perform each of the following exercises for the 2 minutes. Once you reach failure, drop to your knees, but make sure to KEEP MOVING for the entire two minutes! Rest 1-2 minutes, then move on to the next exercise. This is where a stopwatch and/or training partner come in handy.
Repeat entire sequence one time. Follow this strength training workout with a 1-mile jog at a moderate, steady state pace.
Cool-Down: 5 minutes of light calisthenics followed by 5 minutes of full-body stretching.
Friday - Run
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full body stretching.
Be sure to include the following muscle groups in your stretching:
Training Session: (1 hour or 4 miles)
Typical Army road marches are conducted for long distances of around 4 miles, on average. Running and/or jogging are not allowed, so make sure to walk as fast as you possibly can and to keep a quick and steady pace. Carry a bottle of water with you to ensure hydration, and pack some carbohydrate snacks, such as fruit, in your backpack to consume immediately post-road march.
Cool-Down: 5 minutes of full-body stretching.
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