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Daily Physical Conditioning Sessions for the week of 22-28 May 2016

Updated on June 4, 2016


This weekly physical activities 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.

General warm-up

Each training session commenced with a warm-up before the daily workout. This warm-up is needed to gradually prepare your body for more strenuous exercise. Approximately 10 minutes in length, the warm-up normally consists of 5 minutes of walking, mobility exercises (such as jumping jacks) plus light calisthenics.

Mobility exercises are included in warm-up periods.
Mobility exercises are included in warm-up periods. | Source

Specific warm-up

Whereas the general warm-up's goal is to prepare the entire body for upcoming vigorous activity, the specific warm-up is functionally focused to prepare specific body parts for specific exercises.

One example of a specific warm-up occurs during a training session which includes weightlifting. One or more sets of relatively light weights will be conducted prior to working with heavier loads. This will be repeated for each separate lift.

Other example occurs prior to executing speed training. Prior to wind sprints, several running specific exercises, as well as, jogging and striding will be conducted.

Bounding and skipping drills are often conducted prior to wind sprints.
Bounding and skipping drills are often conducted prior to wind sprints. | Source

Daily Emphasis

Physical Fitness Component
Cardiovascular endurance - Muscular strength
Skill development - Speed
Muscular endurance - Muscular strength
Cardiovascular endurance

Sunday - Body weight exercises and rucking

  1. Warm-up
  2. Three (3) rounds of pull-ups + crunches + burpees
  3. Four (4) rounds of air squats + lunges + sit-ups
  4. Two (2) mile forced march
  5. Cool-down

Monday - Active rest

  1. Warm-up
  2. Cool-down

Are you ready?

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Tuesday - Skill development and speed

  1. Warm-up
  2. Wind sprints: 10 x 20m
  3. Swim: 50 m
  4. Cool-down

Wednesday - Muscular endurance and strength

  1. Warm-up
  2. Brief plyometrics session
  3. Three (3) rounds of pull-ups + push-ups + air squats + crunches
  4. Two (2) mile jog
  5. Cool-down

In addition to providing relief from the summer's heat, swimming is an excellent endurance builder.
In addition to providing relief from the summer's heat, swimming is an excellent endurance builder. | Source

Thursday - Cardiovascular endurance

1. Warm-up

2. Forced march: 2 miles

3. Cool-down

Friday - Rest

No physical training activities.

Saturday - Rest

No physical training activities.


Daily exercise sessions conclude with a cool-down. In addition to providing flexibility training, this cool-down gradually returns your body to a normal state. Approximately 10 minutes in length, the warm-up normally consists of mobility exercises, stretching and walking.


Semper Fidelis
Semper Fidelis | Source


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