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Physical Training Plan: 5 - 11 June 2016

Updated on August 13, 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.

Physical Fitness for Life

Exercising on a regular basis improves coordination, endurance and strength in addition to enhancing one’s overall health and physical appearance. I have made the decision to workout daily and believe that physical training benefits my physical and mental performance. Studies have shown that consistent exercise programs reduce stress, greatly assist in weight management and add efficiency in handling of daily physical tasks.

The benefits of regular exercise include increased endurance, flexibility and muscular strength.
The benefits of regular exercise include increased endurance, flexibility and muscular strength. | Source

Fitness Components

Health-related
Performance-related
Body composition
Agility
Cardiovascular endurance
Coordination
Flexibility
Power
Muscular endurance
Speed
Muscular strength
Stamina
Categorization of fitness components

Traditional Concepts of Fitness

Physical fitness components are often categorized as being health-related or performance-related. 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. While designing my physical training plan, I attempt to include all components in order to develop a comprehensive physical conditioning plan.

Daily fitness component emphasis

Day
Component emphasis
Sunday
Cardiovascular and muscular endurance
Monday
Muscular endurance and strength
Tuesday
Speed and stamina
Wednesday
Active rest day
Thursday
Cardiovascular endurance
Friday
Muscular endurance and speed
Saturday
Passive rest day

Sunday – Cardiovascular and muscular endurance

The daily warm-up included approximately ten (10) minutes of mobility exercises and stretching.

The daily workout commenced with a pyramid of alternating chin-up and pull-ups. Five (5) rounds of front planks, air squats, sit-ups and burpees were conducted after a short rest. The body weight exercise portion of the workout concluded with tree (3) rounds combining crunches and front planks.

A two (2) mile forced march was conducted carrying a backpack containing thirty (30) pounds.

The day’s cool-down session included a series of stretching movements.

The standing glute stretch adds a balance factor to a flexibility exercise.
The standing glute stretch adds a balance factor to a flexibility exercise. | Source

Monday – Muscular endurance and strength

After a warm-up, which included a short walk and mobility exercises, the day’s workout focused on upper body development. Five (5) sets of chin-ups and pull-ups was followed by six (6) sets of crunches. Two (2) sets of push-ups preceded two (2) sets of weighted pull-ups and chin-ups to conclude the upper body development activities.

Core stabilization was addressed with a series of plank and bridge exercises. The daily training session was wrapped up by five (5) minutes of stretching.

Tuesday – Speed and stamina

The daily training session started with a short walk followed by several minutes of mobility exercises and stretching.

Prior to sprinting, ten (10) minutes of various speed-oriented drills as well as jogging and striding were conducted as a specific warm-up. The workout’s speed development goal was accomplished by conducting forty meter (40m) wind sprints.

The stamina portion of the training session included several multi-stroke fifty meter (50m) intervals. Ten minutes of stretching finished off the day’s physical fitness activities.

Wednesday – Active rest day

The day’s workout included only a warm-up and cool-down session. The warm-up was accomplished by a series of mobility exercise followed by light calisthenics. Ten (10) to fifteen (15) minutes of stretching added a flexibility component to the rest day.

Thursday – Cardiovascular endurance

The daily session’s principle physical activity was a two and one-half (2.5) mile conditioning hike. As with all training sessions; a warm-up was conducted prior to the hike and flexibility activities followed.

Friday – Muscular endurance and speed

The session’s warm-up included a short walk, mobility exercises and an easy plyometrics period.

Muscular endurance work included two (2) rounds of a calisthenics circuit which included ten (10) different exercises.

A specific warm-up of bounding, jogging and striding was completed prior to commencing the day’s speed work of forty meter (40m) sprints.

A ten (10) minute cool-down period included mobility exercises and stretching.

Your fitness goals

How would you categorize your fitness routine?

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Saturday – Passive rest day

No physical conditioning activities were planned nor conducted.

Source
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In review


A significant calisthenics period preceded a forced march on Sunday.










Monday's training sesssion included multiple sets of pull-ups.
















Tuesday combined the speed and stamina components of physical fitness.










Thursday's key activity was a conditioning hike.














Following Friday's calisthenics circuits, conditioning exercises such as the bounding drill were conducted as a specific warm-up for wind sprints.










Conclusion

My personal physical conditioning plan is a never-ending work in progress. Being a former athlete and retired Marine, I am accustomed and comfortable with military-style, performance-oriented training and don't plan on re-designing my program anytime soon.

I hope you found the article entertaining as well as informative. Please don't hesitate to make a comment if you have any concerns or questions.

Have a great day and thank you for joining me.

Semper Fidelis
Semper Fidelis

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