Military Training Considerations: Training Block #3

Now we begin Block #3. During this phase we will eliminate the deadlifts and begin to implement more basic strength movements required during the selection process. We will leave the bench press in on Wednesdays as the candidate likes to do that lift and is continuing to see improvements. This block will also include pull-ups, push-ups, and dips. In later blocks we will look at beginning ruck marching. It is also during this block that the candidate has begun to do swimming on his own. I do not program this part of his training. He will be swimming 1-2 times per week.

The candidate continues to show a stable readings during his HRV testing. His resting heart rate continues to hover around 38-40 bpm. We will continue to avoid implementing any recovery or restoration methods as the candidate has not shown any signs of soreness.

Monday and Friday

Individual warm-up

A) Pull Ups. 5 minutes rest between sets.

Week 1 - 3 sets to failure

Week 2 - 4 sets to failure

Week 3-  4 sets to failure

Week 4 - 1 set to failure

B) Oxidative Squats and Push-ups using 30% of 1RM. Each series = 40 seconds of work followed by 40 seconds of rest  = 1 rep x 5 reps. Rest until fully recuperated between each series (5-10 minutes).  On Friday’s session only do half the volume from Monday.

Week 1 - 3 series (perform 2 series of legs and 1 upper body)

Week 2 - 3 series (perform 2 series of legs and 1 upper body) 

Week 3 - 2 series (1 upper and 1 lower)

Week 4 - 1 series

Tuesday

Individual warm-up 

Running – Hill Sprints of < 5 seconds at max speed + 50 seconds rest between each sprint. Begin and end each session with a 10 minute slow jog.

Week 1 – 34 Hill Sprints

Week 2 – 36 Hill Sprints

Week 3 – 40 Hill Sprints

Week 4 – Cardiac run of 40 minutes with HR <130 bpm

Wednesday

Individual warm-up

A) Bench Press. Rest 2 minutes between sets.

Set #1 work up to 8 rep max (The next week you will increase the weight by 5 lbs)

Set #2 - reduce weight by 10% from set #1 and perform 8 reps

Set #3 - reduce weight by 10% from set #2 and perform 8 reps

B) Dips. Rest 2 minutes between sets.

Week 1 - 3 sets - 14/12/10 reps

Week 2 - 3 sets - 16/14/12 reps

Week 3 - 3 sets - 18/16/14 reps

Week 4 - 3 sets - 9/8/7 reps

C) Walking Lunges. Rest 2 minutes between sets. Increase weight by 5 pounds per week if possible.

Set 1 - work up to 8 rep max (16 total steps)

Set 2 - reduce weight by 10% from set #1 and perform 8 reps per leg

Set 3 - reduce weight by 10% from set #2 and perform 8 reps per leg

D)  Bicep curls - 3 x 10 reps rest 1 minute

E) Lateral raises - 3 x 12 reps (do not go above 90 degrees)

Thursday

Walking on treadmill with heart rate <120 bpm for 60-90 minutes.

Saturday

Individual warm-up

Interval Running. Begin and end each session with a 10 minute warm-up (slow jog).

Week 1 – Running with hard stride for 3 minutes then slow jog for 1 minute. Repeat 6x.

Week 2 – Running with maximal efforts for 75 seconds, followed by 2:30 light jogging. Then after 2:30 light jog run with maximal efforts for 60 seconds followed by 2:00 light jogging. Repeat this series 3 times.

Week 3 – Running with maximal efforts for 30 seconds, followed by 1:30 light jogging. This scheme is repeated, as after each fast running, the time for recovering running is decreased by 15 seconds (30-75, 30-60, 30-45, 30-30, 30-15). Repeat this series 3x.

Week 4 - 20-30 minutes of easy cardiac work with HR <120 bpm.

Sunday

Complete day off.