First and foremost our thoughts and prayers are with the victims, Police, first responders and their families involved in the San Bernardino shooting yesterday.
You hear a lot of people say, “Stay vigilant”. Others are saying, “Go out and live life, they just want you to live in fear”. I agree with both trains of thought. “How do you stay vigilant without just being paranoid?” I would simply say that you need to sweat. I do not think you can possibly be prepared for adversity mentally if you are not ready to handle anything physically. If you cannot do a pull-up right now, you need to do some re-evaluation.
The real takeaway is confidence. If you are confident in your physical abilities, I believe you will see a huge carry-over in how you handle yourself mentally.
If you want to know more about what I’m doing, what I think you should do (for any proposed task) – reach out to me. We are going to start putting things out for guys who want to go into Special Operations (in any branch). If you are just preparing to join the military, if you are about to go to a Special Operations selection course, or you just need something to guide you getting off the couch we will have plans for you. If you want something individualized, reach out to us. Everything we do has an end goal and is structured out months in advance. We don’t put anything out that is random, or just thrown together on the spot. You have to know where you are going if you want to end up where you want to be.
Today I am going to explain each part of the workout and detail why it’s there and what we aim to get out of each section. So it will be a bit more lengthy in explanation than normal.
With thats said, let’s put in some work.
Training: Stamina (the ability to sustain prolonged physical or mental effort) – – Explanation: We differentiate this from our Endurance training in terms of intensity, duration, and specificity of the effort. Endurance in our terms is an effort that generally goes longer than one hour in the same locomotion (i.e. Running, Rowing, Cycling, etc). There is a more detailed physiological explanation, but I am saving you from that and specifically just saying one hour for ease of understanding and for our specific purposes).
Warm-up: 10 minutes of Jump Rope – – Explanation: Jumping rope is huge. It has a lot of carry-over into other applications. It is a perfect aid in running form, increases accuracy, timing, and proprioception. You also have a lot of control over how quickly you get your heart pumping. Start slow, get a good rhythm going, practice foot work, double-unders, etc.
1. Road Work: 20 minutes (Running) – – Explanation: This week began our “Transition phase”. This is the get off the couch phase for beginners, or the phase that comes after Recovery for those who have continuous training cycles. This is the first in four categories that will be periodized (progressing over time). Every bodybuilding magazine will tell you that any aerobic effort needs to be done after weight training. We intentionally do this before any Strength or Stamina efforts based on our backgrounds in Special Operations. The theory behind this is that you have to first get to the objective before getting to work; so we look at this like we look at Infiltration. We aren’t preparing to physically take down a target that we just magically appeared at. I’ve had to move up to 10 kilometers on foot before arriving at an objective. Thus, our basis for doing aerobic work before getting into the meat eating.
Rest 5:00 – – Explanation: With the above stated, we are also Training. So we aren’t always mocking the takedown of a target by going directly into our next phase of the workout. This rest can be much longer than 5:00; that is the minimum for brief recovery. If you have the time of day and/or the discipline to get in another round of work in the morning you can space out your early Road Work, from the next phase by an hour or a few for Recovery purposes. Personally, I have to get my workouts done in the morning, or if I am going to do two workouts in a day; the most important one comes first. This is because life can get in the way of training plans quickly. If I don’t knock it out in the morning, my chances of getting it done begin to dwindle. Also during this five minutes do some stretching, mobilizing, dynamic stretching etc. prepare yourself for the work ahead.
2. Body Weight work: Accumulate 100 reps of each movement. Break them up however you see fit. Try to do less sets with more reps rather than a lot of sets with only a few reps –
Movements: Pull-ups, Push-ups, Sit-ups, Squats (Vary the style in each movement from Tuesday; or if beginning – do them however you want, but tomorrow do them differently i.e. If you do strict, palm out Pull-ups today, widen or narrow your grip tomorrow).
3. 6 x Barbell Complex (Six sets with 2:00 rest in between each set)
1 Set = 6 Reps of Deadlifts
6 Reps of Bent over Rows
6 Reps of Hang Power Cleans
6 Reps of Front Squats
6 Reps of Shoulder Presses
6 Reps of Back Squats
6 Reps of Push-ups
Starting with 65# and progressing by 10# (# means lbs) so
Set 1 = 65#, 2 = 75#, 3 = 85#, 4 = 95#, 5 = 105#, 6 = 115
Each set should be done without setting the barbell down
4. 10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press: 155#
Row for meters (add a zero to the number: 100-90-80 meters etc)
Kettlebell (or dumbbell) Swings: 70#
Airdyne or stationary bike for meters (add a zero again)
Cool Down: Jump Rope for 10 minutes, Strectch, Mobilize
Reading: The outdoor Athlete by Steve Ilg
Feeling: Definitely more motivated than yesterday. Fuming about San Bernardino..
Coffee: White Gold by Caveman Coffee
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Alpha brain – ONNIT
Recovery – Progrenex
Super Antioxidant – Hammer Nutrition