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PERFORMANCE FITNESS: 17-23 July Workout Plan

Updated on July 24, 2016
Kevin McClernon profile image

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

"DO WHAT YOU CAN, WITH WHAT YOU HAVE, WHERE YOU ARE." -Theodore Roosevelt

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This article is focused on the physical portion of the health & fitness realm; enhancing physical performance through the combination of endurance and strength training. It provides exercises and workouts used throughout the U.S. Armed Forces and will help prepare anyone improve the physical fitness aspect of their well-being. An elevated level of fitness relies on many factors, including:

Workout Preparation. Following a well-designed plan accounting for accepted physical fitness components and principles.

Warm-up. Preparing your body for strenuous exercises and training. The warm-up increases your heart rate and blood flow to muscles, promotes flexibility, elevates your body temperature, and helps reduce the risk of injury.

Workout. Exercises and training designed to develop muscle tone and promote wellness. Physical training throughout the military services relies heavily on body weight drills with minimal equipment requirements.

Cool-down. Activities that help the body recover from workouts in order to maximize gains and assists in the long-term sustainment of flexibility and performance.

Nutrition. It's a "garbage in, garbage out" relationship. Optimum physical output relies on balanced, healthy nutritional input.

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Weekly Training Plan

All you need for this week’s workouts are access to a pull-up bar, a location to swim, and a backpack. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

If no swimming location is available, substitute a short distance jogging and calisthenics circuit for the swim portion of the workout.

Sunday and Saturday were recovery days; no physical fitness activities were conducted. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

Enjoy yourself and work hard...in order to do better you have to strive to improve.

Monday

This workout was designed to increase core stability and upper body strength using, for the most part, only one's body weight.

Depending on your conditioning level, these exercises can serve as the daily workout or as a supplement to your planned training program. This workout can be conducted in a single session or conducted as time permits any time during the day.

EXERCISE(S)
SETS
REPETITIONS
Heel raise - Butt kicks - Side lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks
1
6
 
 
 
Pull-ups*
3
10
Crunches
5
10/15/20/15/10
Lunge
1
20
Weighted pull-ups*
2
5
Front plank - Left plank - Right Plank - Bridge
1
15 seconds each
 
 
 
Stretch: Hurdler - Quad - Delts - Triceps - Upper back - Biceps
1
15 seconds each
* Pull-ups and/or chin-ups
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Tuesday

A sound General Physical Preparation (GPP) program provides training across a wide spectrum of activities. This workout was structured to include a variety of exercises as a GPP workout.

The workout included the physical fitness components of cardiovascular endurance (3-mile run), flexibility (warm-up and cool-down exercises), muscular endurance (maximum effort body weight exercises) and stamina (swimming drills).

EXERCISE(S)
SETS
REPETITIONS
Partial lunge - Hip thrust - Bird dog - Partial squat - Lunge stretch - High knee walk - Standing quad stretch - High knee walk - Standing glute stretch - Donkey kicks - Butt kicks
1
6
 
 
 
Pull-ups*
1
AMRAP
Crunches
1
AMRAP 2 minutes
 
 
 
Jog
1
3 miles
 
 
 
Swim
1
50m
Treadwater
2
2 minutes
 
 
 
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts
1
20 seconds
* Pull-ups or chin-ups
Source

Wednesday

The day's main training event was a 3-mile conditioning hike under load. Conditioning hikes or "rucking" is simply moving with a pack or "ruck" with weight for a distance.

The weight should be placed in the ruck mid pack or higher. Weight placed low in the pack causes flexion at the waist which causes a quicker rate of fatigue and may lead to injury.

Proper foot care is important prior to , during, and after the hike. Bring an extra set of socks in your pack; if your socks are wet half way through the hike, change them with your extra set.

EXERCISE(S)
SETS
REPETITIONS
High knee walk - Skipping - Partial side lunge - High knee fog in place - Jog in place butt kicks
1
10
 
 
 
Conditioning hike
1
3 miles
 
 
 
Stretch: Hurdler - Quad - Cobra - Lower back - Delts - Chest - Triceps
2
10 seconds each
Source

Thursday

Active rest days include a minimum of physical activities. Normally, active rest day include a warm-up, light calisthenics and stretching. This allows the body the opportunity to rest while conducting flexibility training. Additionally, the increased blood flow assist in helping sore muscles rebuild and recover.

EXERCISE(S)
SETS
REPETITIONS
Skipping - Partial side lunges - Partial reverse lunges - Arm circles - Partial lunge
1
6
 
 
 
Bicycle maneuver - Dorsal raise - Side to side leg raise - Trunk bends - Flutter kicks - Push-ups - Dips
1
6
 
 
 
Skipping - Partial side lunges - Partial reverse lunges - Arm circles - Partial lunge
1
6
 
 
 
Stretch: Calf - Hip flexor - Hurdler - Groin - Lower back - Upper back - Chest
2
10 seconds each
Source

Friday

This training session focused on cardio-vascular endurance using a conditioning hike as the primary activity.

Foot movement is a critical physical requirement for Marines, soldiers and members of the special operations community as a component of operational maneuver.

See Wednesday's workout for hiking tips and suggestions.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge - Hip thrust - Bird dog - Partial squat - Lunge stretch - High knee walk - Standing quad stretch - High knee walk - Standing glute stretch - Donkey kicks - Butt kicks
1
6
 
 
 
Conditioning hike
1
3 miles
 
 
 
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delt
1
20 seconds each
Source

Keep moving...

No one can talk you into working out - no one. Therefore it's all up to you. Maintaining a regular program takes work - but the benefits far outweigh the drawbacks. There are some simple things you can do to keep yourself moving forward:

  • Set goals
  • Find what motivates you and use it
  • Schedule your workout time
  • Vary your routine - use my workout articles as a guide
  • Keep a log

Keep checking back as I have, and will continue, writing these military-style workout routines. Weekly, I’ll give you more advice and workouts that you can do nearly anywhere. In the meantime, visit my profile pagehttp://hubpages.com/@kevinmcclernon or my blog http://kevinmcclernonfit.blogspot.com where you can find all of my workouts and posts.

Please don’t hesitate to leave a comment with concerns, feedback or questions.

Semper Fidelis
Semper Fidelis | Source

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