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Physical Conditioning Workouts: 19-25 June 2016

Updated on June 27, 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.

Introduction

The physical conditioning plan and individual workouts were 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 nor exercise prescription.

This fitness program focuses on improving performance using a comprehensive approach.
This fitness program focuses on improving performance using a comprehensive approach. | Source

Components of Physical Fitness

Developing a fitness base is important for both the health and performance benefits of a regular fitness regimen. A comprehensive program, or total conditioning, is designed to develop capabilities across all physical fitness components. Many athletes used the total conditioning approach when developing their off-season and pre-season workout plans. Members and services of the U.S. Armed Forces couple total body conditioning with military skills in order to best prepare for the rigors of combat. The components of physical fitness are:

a. Agility – the ability to quickly change directions;

b. Cardiovascular Endurance – the ability of the cardio-respiratory system to deliver oxygen and nutrients to muscles;

c. Coordination – the ability to combine simple movements into an efficient complex movement;

d. Flexibility – the ability to move joints through a full range of motion;

e. Muscular Endurance – the ability to execute movements repeatedly;

f. Muscular Strength – the ability to produce force;

g. Power – the ability to quickly produce maximal force;

h. Speed – the ability to move quickly from one point to another.

i. Stamina – the ability to sustain rigorous activity.

A total conditioning program combines these fitness components and may be coupled with an athletic or functional program to maximize strengths while mitigating weaknesses.

Daily Fitness Component Emphasis

Day
Emphasis
Sunday
Cardiovascular and muscular endurance, Speed
Monday
Muscular strength
Tuesday
Speed and stamina
Wednesday
Passive rest day
Thursday
Cardiovascular endurance
Friday
Muscular strength
Saturday
Passive rest day
An excellent total-body conditioning activity, swimming develops endurance, strength and stamina.
An excellent total-body conditioning activity, swimming develops endurance, strength and stamina. | Source

Sunday - Cardiovascular Endurance, Muscular Endurance and Speed

This daily training session was a potpourri of activities.

Following a warm-up period, core and leg work was conducted with 2 sets of air squats and planks. A calisthenics circuit including broad jumps, mountain climbers, sit-ups and twisting lunges followed.

Five sets of alternating chin- and pull-ups plus crunches preceded the day’s speed work. Following a sprint warm-up; sets of strides, loaded and unloaded starts as well as walking lunges was completed. Sunday’s workout was concluded with a 2-mile forced march with a 30 pound ruck. Ten minutes of stretching wrapped up the training session.

Warming up and cooling down

Do you plan warm-up and cool-down activities when developing your exercise plan?

See results

Monday - Muscular strength

Chin-ups and pull-ups, in both body-weight and weighted fashion, was Monday’s featured exercise.

The session’s warm-up exercises included arm circles, butt kicks, partial squats, running-in-place, trunk bends and twists. The workout period included a circuit of bridges and planks, chin- and pull-ups, crunches, lunges, vertical jumps, weighted chin- and pull-ups. Ten minutes of total-body stretching finished the session.

Tuesday – Speed and stamina

Five minutes of walking, mobility exercises and stretching start off Tuesday’s training.

Prior to speed development training, a sprint warm-up was conducted. This specific warm-up included bounding, jogging, jogging butt kicks, skipping and striding. Aimed at improving acceleration, 10 sets of sprinter’s starts were included in the day’s speed work. A 100m multi-stroke swim followed the sprint training.

The day’s flexibility period focused on hamstring and lower-back stretching.

Wednesday – Passive rest day

Rest is an important and overlooked part of a training plan. Recuperation is essential to performance because muscles and tissues are rebuilt and strengthened while the body is at rest.

No physical activities were planned nor conducted.

Thursday – Cardiovascular endurance

Thursday’s principal activity was a 3-mile conditioning hike with a 20 pound ruck.

The day’s warm-up was comprised of flexibility and mobility exercises including air squats, bird dogs, high-knee walk, hip thrusts, standing glute and quadriceps stretches. Post hike flexibility training included calf, deltoid, groin, hamstring, quadriceps and triceps stretches.

Friday – Muscular strength

Five minutes of walking plus mobility exercises constituted the day’s warm-up.

Friday’s session centered on body weight exercises; bridges, chin-ups, crunches, planks, pull-ups and push-ups. One set each of weighted chin and pull-ups were added for additional resistance.

The day’s fitness activities were terminated following 5 minutes of stretching.

Saturday – Passive rest day

No physical conditioning activities were planned.

Summary

Sunday's session had a myriad of activities including calisthenics, hiking and sprinting.
Sunday's session had a myriad of activities including calisthenics, hiking and sprinting. | Source
A phenomenal upper-body exercise, chin-ups - using both body-weight and with additional weight -formed the core of Monday's strength session.
A phenomenal upper-body exercise, chin-ups - using both body-weight and with additional weight -formed the core of Monday's strength session. | Source
Multi-stroke swimming was utilized as Tuesday's stamina activity. The swim was preceded by sprinting.
Multi-stroke swimming was utilized as Tuesday's stamina activity. The swim was preceded by sprinting. | Source
Thursday's cardiovascular endurance event was a 3-mile hike.
Thursday's cardiovascular endurance event was a 3-mile hike. | Source
Weighted chin-ups, included in Friday's workout, are great strength developers particularly for the back and biceps.
Weighted chin-ups, included in Friday's workout, are great strength developers particularly for the back and biceps. | Source

Physical fitness is not a gift and the required conditioning seasons must be done time and time again. Hard work and determination will be rewarded with a strong, healthy body.

I thank you for stopping by and I hope the information will help you achieve your goals. Knowledge is great, but knowledge in action is needed do develop a base of physical conditioning. Now its up to you to go out and get it done!

Semper Fidelis
Semper Fidelis | Source

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