The military athletic training program is designed to give you the mental and physical strength needed to succeed on the battlefield. This training plan emphasizes flexibility, agility, and power, while strengthening all muscle groups in your body. The program includes three days for each muscle group to achieve maximum results with minimum stress. From initial assessment of your current fitness level, to easy-to-follow progression of goals, this plan provides everything you need to get fit!
1. Sandbag Get Ups
As a military athlete, you need to find the best
exercises for your training program to stay on top. After years of working my
own program, I found that planks are the best overall exercise for honing your
“Sandbag Get Ups”
(legs, core, and lungs). With each rep, you work core flexion, rotation, and
extension. You also must do a loaded lunge or squat to stand up and at high
reps your heart and lungs will burn through your hit capacity.
2. Craig Special
Craig’s special is a combination of both the
hang squat clean and front squat. This exercise helps athletes improve
explosive power, and teaches athletes to take impact. Athletes must master each
movement individually before combining them in one complex. This exercise
provides a full body workout, while building core stability and muscular endurance.
3. Rope Climb
You should do rope climbing because it will make you a lot
stronger. Ropes can
build up your muscles, help in militiary training and studies
have shown that teens who play a lot of video games are 30% more likely to
become obese than teens who don’t play video games. So if you want to push back
against this mentality and be strong and healthy, you should climb ropes
instead of playing computer games.If you want to increase the functional
strength of your entire body, a rope-climbing workout
will do the trick.
4. Three Mile Ruck Run for Time
When compared to other forms of cross-training, rucking is a
superior method for combat athletes. It better simulates the muscles and energy
systems used in running distance endurance events such as 3-5 mile runs. In
addition, the run-ruck-ruck workout will make you a more
powerful and faster runner, while also improving body composition with less
risk of injury than other cardio methods.
5. Push Press
The Push Press is a staple exercise in the workout
routines of military personnel because of its “total body element”. That’s what
makes it so effective compared to other exercises. It strengthens your legs,
butt, back and arms, while at the same time challenging your cardiovascular
system like only cardio can. There
is one push press technique that dominates all others. It’s the simplest, most
effective way to make gains. You can do it anywhere. The Push Press works for
anyone. Used by professional athletes and weekend warriors
alike, this movement will build a strong foundation for your overhead pressing
development.