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My Training Journal for the week of 29 May through 4 June 2016

Updated on June 11, 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.


This week’s physical conditioning plan and daily workout sessions were designed and developed by myself to accomplish my fitness goal of maintaining a solid base of overall physical fitness. To sustain a solid base of overall physical conditioning I consider all components of physical fitness while conducting exercise planning.

This article is published for informational purposes only, and not intended to be a general physical training guide nor exercise prescription.


Components of Physical Fitness

Fitness is often defined by an individual’s desires or the goals of an individual’s chosen sport. A power lifter’s definition of fitness will be significant different than that of a marathon runner. I am a retired military member, and not in the process of preparing for the upcoming Olympics. My desire is to develop and sustain a sound physical fitness base similar to that which I achieved and maintained as a U.S. Marine; a balanced, comprehensive program including all components of physical fitness.

I consider multiple components as being important in the planning of my physical training programs. These components include:

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 conduct relatively short intensive efforts of a prolonged period of time.

My belief is that an all-around program will develop and maintain my level of conditioning to enable me to efficiently complete daily, routine tasks as well as to allow me to effectively deal with unforeseen challenges.

Daily emphasis of physical fitness components

Cardiovascular endurance
Cardiovascular endurance & Muscular strength
Muscular endurance & Muscular strength
Active rest
Passive rest

Warm-up and cool-down

Each daily training session commenced with a warm-up before the daily workout and concluded with a cool-down period. The warm-up and cool-down, although are extremely important in any fitness plan, will not be described in detail in this article.

Sunday – Cardiovascular endurance

1. General warm-up

2. Cardiovascular endurance

  • 3-mile conditioning hike

3. Cool-down

Monday – Cardiovascular endurance and muscular strength

1. General warm-up

2. Muscular endurance

  • Calisthenics focusing on core and leg muscles.

3. Specific warm-up

  • 3 rounds of pull-ups, push-ups and air squats.

4. Muscular strength

  • 10 rounds of pull-ups, push-ups and air squats.

5. Cardiovascular endurance

  • 3-mile jog

6. Cool-down


Tuesday – Muscular strength

1. Warm-up

2. Muscular strength

  • 2 sets each of crunches, pull-ups/chin-ups, and push-ups.
  • 1 round of core stability exercises

3. Cool-down

Wednesday – Muscular strength and stamina

1. General warm-up

2. Specific warm-up

  • 3 rounds of air squats, crunches, flutter kicks and push-ups.

3. Muscular strength

  • 6 sets of chin-ups and pull-ups

4. Stamina

  • 100m swim
  • 6 minutes of treading water
  • 5 rounds of swimming plus squats

5. Cool-down

Physical Fitness Component Poll

Which component of physical fitness do you feel is most important?

See results

Thursday - Active rest

1. Warm-up

2. Cool-down

Friday - Passive rest

No physical activities were conducted.

Saturday – Speed

1. General warm-up

2. Specific warm-up

  • Included bounding, jogging, jumping, skipping and striding.

3. Speed

  • 8 sets of sprinting pulling a 30 pound sled.

4. Cool-down



Sunday's focus was on cardiovascular endurance with a conditioning hike.

Tuesday's workout included pull-ups and core stabilization exercises.

Swimming coupled with body weight exercises were on Wednesday's stamina maintenance plan.

Thursday was a active rest day. Stretching, which enhances flexibility, was included in the cool-down.

Loaded sprints were the principle activity during Saturday's speed development session.

Sustainment of cardiovascular endurance and muscular strength were Monday's training goals. Activities included air squats, pull-ups, push-ups and jogging.

As previously stated this article is for informational purposes only and not intended to neither be a training guide nor exercise prescription.

I hope you enjoyed the article and please don’t hesitate to contact me if you have any questions or concerns. Go out and have a great workout as well as a wonderful day.

Semper Fidelis
Semper Fidelis


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