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Daily Physical Conditioning Sessions: June 26th - July 2nd, 2016

Updated on July 3, 2016
Kevin McClernon profile image

Kevin retired from the U.S. Marine Corps Reserve in 2014 after 32 years of service.

Introduction

This physical conditioning plan was designed, developed and executed by the author to enable him to accomplish his fitness goals. It is published for informational purposes only, not as a general physical training plan or exercise prescription.

If you're reading this article, you clearly have an interest in being physically fit. Prior to summarizing the week's exercise activities and workout plan, it is important to look at the personal characteristics of successful physical fitness program participants. Attitude and mindset are as significant as exercise selection in developing and maintaining a workout routine and a fit, healthy body.

Personal Characteristics

Being physically fit requires a determined effort which is rewarded with a healthy, strong body. Individuals who achieve an optimal level of fitness share several personal characteristics:

  1. They are properly motivated.
  2. They seek to improve.
  3. They act on their own.
  4. They accept challenges.
  5. They set and achieve reasonable goals.


Being properly motivated allows them to make positive decisions and train with external pressures. This motivation is the most important factor in accomplishing anything. They do whatever is necessary to get and stay fit.

Successful individuals are constantly looking for ways to improve. They seek methods to improve abilities they already possess and seek to develop new capabilities.

Initiative is the energy and mindfulness shown in starting an action or pursuit. Self-starters act on their own and seek opportunities to advance and evolve; their willingness to succeed.

Accepting challenges requires self-confidence and a belief that obstacles can be negotiated or overcome. Conquering challenges couples the self-confidence to "take up the gauntlet" and the physical ability to achieve integral tasks.

Goal-setting is key to designing a plan of action and milestones. Desire to accomplish those goals drives the development of a plan which includes; time commitment, consideration of resources available and exercise selection. Having a plan and timeline to complete it will significantly enhance an individual's ability to achieve the fitness level they desire.

These are inherent characteristics of successful athletes and individuals who have achieved a state of optimal fitness.

Achieving an optimal level of physical fitness requires both aptitude and attitude.
Achieving an optimal level of physical fitness requires both aptitude and attitude. | Source

Components of Physical Fitness

Health-related
Performance-related
Body composition
Agility
Cardiovascular endurance
Coordination
Flexibility
Power
Muscular endurance
Speed
Muscular strength
Stamina
The average person who maintains a “workout routine” usually focuses on the health-related components. Athletes, who are continually trying to “better their game”, generally focus on the performance-related components.

Fitness Component Emphasis by Day

Day
Emphasized Component(s)
Sunday
Agility & Power
Monday
Cardiovascular endurance & Muscular endurance
Tuesday
Muscular strength
Wednesday
Stamina
Thursday
Active rest day
Friday
Cardiovascular endurance & Muscular endurance
Saturday
Speed
Attempt to include all components in order to develop a comprehensive physical conditioning plan.

Sunday - Agility & Power

Mobility exercises, including 4-way leg swings and trunk exercises, kicked off Sunday's session. An easy calisthenics period focusing on the glutes and jumping skills rounded out the daily warm-up.

The day's emphasis was on agility. The workout included 2 rounds of an agility-power circuit followed by cone drills. Squat jumps and plyometrics push-ups were among the exercises included in the circuit. The cone training included the forward-backpedal drill and the multi-step shuttle. A set of pull-ups to failure and maximum crunches terminated the workout.

The cool-down period included walking, mobility drills and a significant flexibility session.

Flexibility training, including stretching, can greatly reduce the risk of injury.
Flexibility training, including stretching, can greatly reduce the risk of injury. | Source

Monday - Cardiovascular & Muscular Endurance

The workout commenced with a bodyweight conditioning period. Exercises include air squats, chin-ups, crunches, planks, push-ups and pull-ups. This period focused on core stability activities. A 3-mile jog followed the calisthenics period.

A warm-up including mobility drills, stretching and a walk preceded the workout. A total-body stretching period followed the jog and concluded the training session.

Tuesday - Muscular Strength

A 5 minute mobility exercise routine kicked off Tuesday's physical training session.

The strength workout concentrated on upper body development. As such the main exercises included chin-ups and pull-ups, both unweighted and weighted. Crunches, lunges, planks and push-ups added balance and variety to the workout.

Upper-body stretching was emphasized during the cool-down period.

Wednesday - Stamina

With stamina sustainment being the day's workout goal, the featured activity was swimming.

The daily warm-up included butt kicks, donkey kicks, the lunge stretch and standing glute stretch.

Prior to begin the pool session, 3 sets of pull-ups were completed. Pool drills included multi-stroke laps, swim-calisthenics intervals and trading water. The calisthenic exercises included crunches, push-ups and squats.

The daily cool-day included a 5 minutes walk and a 10 minute stretching routine.

Thursday - Active Rest Day

Being an active rest day, physical activities were kept to a minimum. The day's primary objective was recovery and recuperation with a secondary goal of flexibility sustainment. The short session included mobility exercises, a light calisthenics session and total-body stretching.

Friday - Cardiovascular & Muscular Endurance

Bird dogs, inchworms and the standing quadriceps stretch were included in Friday's warm-up period.

The session's cardiovascular endurance activity was a 2 mile forced march with a 30 pound ruck. Prior to rucking; several sets of burpees, chin-ups, crunches, lunges and pull-ups added the muscular endurance aspect to the workout.

Stretches, included those for the calf, groin, hamstring, and shoulders, were included in the cool-down period.

Saturday - Speed

Dynamic stretching including ankle rolls, alternate toe touches and high-knee walking opened up Saturday's conditioning period. Sprint-specific warm-up drills followed an easy calisthenics routine in preparation for the speed workout.

The speed session involved loaded starts and sprints over varying distances. The goal of loaded sprints is to develop leg strength and improve acceleration.

Following a short walk, dynamic and static stretching were included in the day's cool-down which concluded the week's training program.

Weekly Training Recapitulation

Cone drills were included as part of Sunday's agility and power training.
Cone drills were included as part of Sunday's agility and power training. | Source
Monday's 3 mile jog followed a calisthenics session which included air squats.
Monday's 3 mile jog followed a calisthenics session which included air squats. | Source
Upper body stretching was emphasized following Tuesday's workout, which focused on upper body development.
Upper body stretching was emphasized following Tuesday's workout, which focused on upper body development. | Source
Multi-stroke laps and treading water were included in Wednesday's stamina-emphasized workout.
Multi-stroke laps and treading water were included in Wednesday's stamina-emphasized workout. | Source
Rest and recovery along with flexibility maintenance were Thursday's fitness goals.
Rest and recovery along with flexibility maintenance were Thursday's fitness goals. | Source
Chi-ups were on Friday's exercise menu. A 2 mile forced march followed a bodyweight conditioning routine.
Chi-ups were on Friday's exercise menu. A 2 mile forced march followed a bodyweight conditioning routine. | Source
Designed to develop acceleration and leg strength, loaded sprints were the main ingredient of Saturday's speed workout.
Designed to develop acceleration and leg strength, loaded sprints were the main ingredient of Saturday's speed workout. | Source

Achieving a solid base of physical fitness requires dedication and planning. It is part art, part science combined with a full dose of proper mindset. Set goals, learn strength and conditioning strategies and techniques, then go out and get it down.

Please feel free to add a comment concerning any concerns, problems or questions you may have.

Semper Fidelis

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