Hey /k/omrades
Older brother is a muhreen and personal trainer and has helped a bunch of fatties and skeletons get into shape for service. Two of the guys he trained even made it to the ranger school (however I don't know how they faired...).
Anyway he gave me one of his old logs so I thought I'd dump it and see if it helps anyone.
Also post anything related to /k/ fitness.
>>29313616
>>29313664
>>29313689
>>29313707
>>29313737
Weekly Schedule
MFT - Military Fitness Training
MTM - Modified Texas Method
Sundays alternate the 5 mile run and the ruck sessions, but I can't find the page on rucking.
good thread dude
Im gonna switch up to this, thanks senpai
>>29313764
Mobility guide
>I have no fucking clue why shit looks to be redacted...
bumpin for interest
>>29313866
Basic caloric needs and diet outline
Noice thread
Here's what I'm currently doing
ADBCADxBCADBCx
A Lift
3x3 Squat
3x3 Bench
3x3 Row(thinking of switching to clean for explosiveness)
2 miles total sprints (7x1/7th mile + 2x800m)
B Lift
3x3 Squat
3x3 Push Press (substitued out OHP, again explosiveness)
1x5 Deadlift
1 mile intervals (2x800)
C Swim
500 m timed, freestyle
2x25 underwater
1x50 underwater
D Run
2-5 miles at desired pace
I do my swim days after deadlifts for muh recovery
>>29313616
Bretty solid workout plan. Bro knows a good bit. I'm sure if he went to /fit/ they would praise the GOMAD and nofap til they all vomit.
>>29313961
This one looks to be a solid beginner routine separate from the other one. Also looks to be more geared towards people who can't workout twice a day.
>>29313991
This one looks to be a straight bodyweight routine where the only equipment you need is a kettlebell
>>29313764
Still can't find the ruck page that goes along with his comprehensive routine I first posted, but I texted him and he said basic points to remember is to:
>10 to 15 miles
>wear a quality pair to boots and socks
>uneven terrain. The more hills the better
>consider investing in the GR1 pack and the specialized ruck plates (he uses two 35lb plates)
>cheaper alternative would be fill sandwich zip lock bags with sand and put them in a supportive day pack.
>squatting is the number one thing that will improve rucking
Sorry if I'm going slow guys, posting over the phone as I'm taking pics.
>>29313923
I would use cleans to warm up for deadlifts on your B day.
Are you doing them from the floor or hang?
>>29314141
My deadlifts? From the floor.
>>29314186
Your clean. Do you start with the bar at mid thigh level and then clean to your shoulders or do you go from the floor to your shoulders?
>>29314102
Thanks man, this is exactly the stuff I was looking for
Fucking love that handwriting. It's so clean and readable. Unlike my chicken scratch.
>>29314558
Idk yet, honestly I haven't done any oly lifts since I don't have a coach
>>29314709
Use the thigh high lifts only when you're doing straight deadlifts (no bending knees, Great for back thighs, look it up if you dont know how to do it) normal deadlifts should be started at ground level
>>29314776
Well yeah, my deadlifts are always from the floor. I mean that I don't know what type of clean I would do since I don't have a coach to teach me good form.
>>29313866
we would just do one set of the mobility guide?
holy shit though its so complete i definitely want to switch up to something like this to get ready for OCS
wish he would train me
>>29316060
Just asked him, 5 second hold for dynamic warmup, 30 second hold for static stretching
>>29316510
great thanks
i gotta make room to do this
fuck though
guess i gotta get up at 6 to do this then get to work by 8
fuck
pics of your bro's physique
This is a ruck regiment I have on my phone. Haven't tested it out yet though
>>29317063
Was gong to just cycle week 4-6. Don't see how a 2 mile ruck would help.
>>29313616
Your brother has nice writing. No homo.
>>29317085
The shorter rucks are there to get your body accustomed to the beatings.
Failing to integrate shorter rucks into your training schedule is a great way to get injured.
>>29317366
Ah, thanks
>>29313866
Guy probably just made a mistake and didn't want messy scribbles so blocked them out
>>29313900
Why do PT belts look so autistic?
your brothers handwriting is too legible to be a Marine
>>29319245
they're literally designed so you dont get ran over by a fucking half asleep army wife at 4 am while shes going to her STD appointment.
What is the perfect combat physique?
>>29320247
>>29319678
Are you me? I told this to one of my boots.
>>29320247
People are making this far harder than it needs to be.
>Run for aerobic endurance, sprint for anaerobic endurance
>If you need to be able to swim, swim (or if you want to pretend you're a Navy SEAL)
>Maximal strength work for rucking (legs, trunk, upper back focus - barbell, strongman, kettlebell whatevs)
>Muscular endurance specific to your phys assessment (push ups/pull ups/chin ups/crunches/sit ups/dips)
>Specific injury prevention/rehabilitation whenever you develop or anticipate a niggle
>Mobility everyday, emphasis on your personal trouble spots, preferably between sets to save time (usually hip flexors + quads + calves + adductors OR hamstrings + glutes + calves)
Alternate CNS intensive days with CNS recovery days (intensive = maximal strength work, anaerobic endurance, phys assessment mock ups) (recovery = long aerobic endurance, strength endurance, mobility)
>>29324567
Comprehensive =/= complicated
>>29324655
But half assed comprehensive =/= beneficial comprehensive
For the purposes of a thread on 4chan, it's better to just tell people exactly what they need in their weekly schedule, and the basics of how to build and select content for that schedule. They then need to go away and do some ACTUAL comprehensive research on each individual component (running form, lifting form and programme selection (based on specificity, availability, experience level etc.), postural correction and injury prevention for rucking). A few sheets of A4 paper isn't enough for people to get it down.
>>29320247
this?
>>29324729
You're pretty much saying that you're that guy who when asked "how do I go from doing 30 pushups to 60?" You say "just do more pushups dude". Then say what's posted isn't comprehensive...
That routine is a foundational program that outlines how to develop maximal strength, muscular size, muscular endurance, cardiovascular endurance, and flexibility. Are you arguing it's not comprehensive enough because it doesn't teach you proper running form for example?
>>29324902
good for arctic warfare
>>29325124
teach me proper running form pls
im thinking straight back and shit and kick back legs but what about the shoes ive been reading about this barefoot running thing where shoes with a lot of cushioning is super bad for you
but i dont think basic would let you go in vibrams
>>29324902
what gloves? they look comfy
military fitness is about endurance right?
i have military experience but i guess that endurance is key so a shitton of pushups, pullups, situps and burpees should suit most strenght needs.
if you havent been lifting long enough to go in and know what you need to do without a log, you are a pleb. know your fucking body.
>>29325124
I'm not the guy you are replying to, but while the OP's routine is extremely comprehensive, it is clearly intended for someone going into the military. Also, due to its comprehensiveness, it would be very difficult for any new or even novice person to complete without the help of a personal trainer (which is probably the goal anyways).
>>29314102
>Squatting is number one thing for ruck
I'd say distance running is more important....I know a lot of runners that can make the switch to rucking pretty easily but a lot of "big guys" that can't ruck for shit
>>29320247
>>29325162
This.
However if you are very flatfooted (like me...) Consider learning to run you your toes. Sore calves are better than shin splints any day.
>>29325124
No, I'm the guy who when asked "how do I go from doing 30 pushups to 60" would tell the person to go and read about some different muscular endurance protocols and experiment with the most conclusively successful one which suits his personal circumstances (no. of training sessions per week, current push up level, training history, opportunity for recovery). Prior to that I'd probably ask him why he actually needs to get to 60 push ups, to make sure that he's distributing his training time wisely and prioritizing effectively. Do you get where I'm going with this? Saying to people "Hey guys I did a pyramid progression for my push ups and it worked so you should probably all do it too" or "I like to do L-sits in one of my workouts so if you're looking to join the military then you better get cracking on L-sits" is fucking retarded.
The best information anyone could take away from this thread is that in depth studies have shown there's a high operational demand (for active duty combat arms) for high aerobic endurance (cardiac output, 130-150bpm range), high durability (injury prevention), and high maximal strength (which translates into rucking performance). Phys assessments place unduly high demands on strength endurance and anaerobic and higher intensity aerobic endurance. Therefore anyone's weekly training schedule needs to contain sessions designed to build these qualities SPECIFIC to their individual requirements (those who are serving, those who are serving and have an upcoming assessment, those yet to sit their pre-entry assessment) etc. They need to go away and do the leg work and build a programme which makes use of training methods which suit their circumstances and prioritize their training energy based on their requirement for each quality. Having said that, there's a few staples which are constant throughout any mil related fitness, which I've outlined above.
>>29325254
>>29325254
Military Athlete (who are very, very good on the clinical research and study side of strength and conditioning) recently did a study examining the contributions of aerobic endurance and strength to rucking. Based on their study they concluded that absolute strength was the biggest determiner of rucking performance (with a high front squat max (can't remember the numbers, sorry) being the best indicator of high ruck performance and high bench press also being a significant indicator).
>>29325521
Post full body
>>29325346
youre flat footed too? i heard that the whole barefoot walking can help fix that and add an arch back for most cases. i definitely want to try it but i havent seen anyone on the chon post about it only on other sites so im a bit hesitant
toe running? i usually try to land on the midfoot for the most part dont know how successful i am at that
>>29324902
Blaha's looking pretty good these days
>>29325521
Everything in that routine has proven been to be effective in increasing performance in every area you listed.
Physiology doesn't differ that radically from person to person. Linear progression, progressive overload, and pyramiding for volume training works on 100% of individuals. You are arguing for the sake of arguing.
>>29325945
Ya it's pretty bad.
At this point, there really isnt any evidence that running bare foot has any positive benefits or negative repercussions.
>>29313616
Soflete is really the way to go.
>>29313664
>>29313689
what does he mean by ladder sets? SO on day 1 you do 2? then day 2 2,4,2? or 2 then 4?
>>29314141
>use cleans to warm up for deadlifts
....What?
So basically you're telling him to do heavy cleans and then do heavy deadlifts after he's tired from his cleans?
>>29326061
cringe
>>29326041
shit
fucking normies pushing their born to run books
>>29313764
I don't understand, will only doing cardio two consecutive days per week improve my 2/5 mile times every week?
Seems like I should be actually running more often to improve cardio endurance.
>>29314102
An ALICE pack will do just fine for rucking, you can find lots of them in surplus stores. The aluminum frame isn't a major discomfort and the outside straps can be tightened way down around your weighted load. For your pack weight, a common method in the military is to take a sandbag, fill it up to your desired 45 or whatever pounds, and duct tape the shit out of it. Hold it with your body on a scale, subtract body weight to get a good estimate. You can usually find sandbags at your local hardware store to buy individually in the landscaping/outdoor section. My preferred method is the pill instructional on the itstactical website if you want it to look neat and be reusable. Best option if you don't own a weight set.
On ruck marches, be sure to hydrate, carry your water source, maybe some salty snacks like trail mix to fuel you, wear boots that are well broken in, and try to get a friend to do it with you. Best of luck
>>29313616
I do, in the averge week, hundreds of pushups, situps, crunches, pull-ups, chin-ups, rope-climbs, dips, squats, and iron mikes. I also hike around 20 miles a week and run about 8-15.
>>29326520
pics? no homo. actually, very homo.
>>29326542
Don't talk shit on my mirror
>>29326066
For example:
One week for the push-ups volume day you would do one set of 2 reps, then one set of 4, then one set of 6, then one set of 4 again, then on set of 2. For a total of 5 sets and 18 reps.
Then the next week for the push-ups volume day you would go up to 8 reps then back down again.
>>29326128
A lot of weight lifting programs recommend doing light to moderate weight power cleans from the floor for 2 to 3 sets before moving on to the deadlift. The sets are not meant to be high reps nor high weight.
>>29326352
The program is meant to be performed for a reasonably long period of time. If you can't run the distancea you should focus on running every evening instead of the weight lifting sessions.
At a certain level of performance getting your times to competitive levels will benefit more from your body being fresh and recovered than from just running more. Cardiovascular endurance won't be impacted in the slightest by running only twice per week, once you get to the point of running nonstop for 6+ miles.
>>29326520
>>29326663
Hahahahah no you don't
>>29315116
Youtube tutorials are free and always helpful
>>29326663
haha bitch tits
>>29326678
>>29326682
Here's your (you). Let's see you. Because I have a 280 PT score on a lazy day.
>>29326924
Front
>>29326924
Side
>>29327208
>>29327228
>>29327236
>>29326924
And legs
I'm OP btw...
>>29327259
Forgot pic>
>>29327208>>29327228
>>29327236
>>29327273
Lol, and still a never-served.
>>29325945
>>29326041
Anecdotal, but I used minimalist shoes for two years and developed ridiculous plantar fasciitis. I hobble for days after long runs/rucks. I would say that if your feet aren't already fucked, don't fuck with them.
>>29326128
Not weird at all. Your nervous system recruits motor units in order from weakest to strongest. Motor units are easier to recruit after they've been recently activated, i.e. your third set in a 5x5 always feels easiest. Doing a total body lift as part of the warm up is one way to go about this.
>>29327449
Hahaha so what do you do In the military with your 280 score?
I made this thread in order to pass along quality information and you just came here to brag about your hundreds of push ups and fake awesome PT score and then when you get called out for looking like shit and obviously lying you try to belittle me by insulting the fact that I didn't want to join the military.
What a winner
>>29320247
Running. Lots of running.
Literally the single greatest physical advantage.
>>29327987
not him, but as a semi chub anon anon looking to get into shape this info is great thanks
>>29328306
No problem bro
>>29327891
Anecdotal, But I've used Five Fingers for 8 years now and have never had it better.
>>29313616
hey thanks i needed something like this
>>29328413
>>29327891
aaaaaaaaaaaaaaaaaaaaaaaaaaaaa
>>29320247
>>29313707
Now when it says complete a 2 mile run is that in any time?
>>29327974
going from a small recruitment exercise (cleans) to the single most cns depleting exercise in existance (deadlift) is a recipe for fucking injury. it is literally the dumbest idea in the planet. the only thing you should warm up your deadlift with is other deadlifts. the rapid recruitment of units required by the semi-olympic lifts leads to rapid fatigue, especially of the smaller supporting muscles, and you might not even be aware of this.
also, lol the idea of a deadlift from a hang. what the fuck, a deadlift is by definition from a dead stop from the ground. anything else is a pull.
>>29328524
Its suppose to be run in as little time as possible. Aim to shave off time each run
>>29325970
fucking kek
that guy is such a loser
>>29328582
ExScience degree from prestigious university and CSCS
vs.
>Semi-Olympic lifts
Read textbooks, not bb forums.
>>29329140
>muh credentialism
Fuck outta here
>>29328582
Going from cleaning 135lbs for 2 sets of 3 to deadlifting 405lbs isn't going to be overly taxing on your body...
Did you think it meant doing 5x3 power cleans with 225lbs then doing 5 sets of deadlifts?...it's a warm-up treat it accordingly
Also this>>29329140
>>29326061
If your training consists only of this retarded METCON for rounds shit and has no max strength or long slow runs you`re retarded.
>>29313664
Is this his handwriting? dude writes like a woman.
>>29319678
Then she waddles out of her $50k used luxury car shouting how her husband is a captain and its your fault you got hit because you didn't salute her
>>29334783
Wait you seriously have to salute the wives of people higher ranked? What the cuck?
>>29325945
I am flat footed as fuck. Get good running shoes for PT and good boots for rucking. I have been in the army for ten years without any problems.
>>29336440
what running shoes do you use?
>>29326663
Lmao please be a troll. You look like absolute shit.
You guys should venture over to /fit/
I've seen pictures from your meetups and it's sad, even shameful, how poor of condition some of you are in.
>>29336456
Asics duomax. Best I ever had. Plus some special soles to wich are formed after my foot.
>>29336291
It's a meme in the military. Some officers/SNCOs wives genuinely believe this or something similar.
>>29313900
>>29319678
>>29334783
>>29336291
>>29336624
now in black!
>>29326371
>maybe some salty snacks like trail mix to fuel you
This importantly. Even if you dont feel like you are out of fuel still pop in a gel tab and some water. You want to prevent you body from breaking down whatever it does when you are out of fuel. By the time you feel like you are out of fuel it will be too late. So sustain your energy even if you dont feel it.
>>29336291
They're called dependas, hamplanet parasites that attach to servicemen for the free and discounted shit, tricare, gather in facebook groups and think that their spouses rank is their own.
imgur com/gallery/Zj7cl
>>29338689
Do you have more of these? My blood pressure is pretty low...
>>29313664
>>29313689
>>29313764
So if I'm tracking this correctly.... day 1 is just 3 sets of push ups? Do I add the bodyweight/ mobility exercises in to it? Before or after?
>>29313866
Do I just do this?
>>29326520
I would say your mileage for running is a bit low but the hiking mileage is breddy high.
Overall not bad, would aim for at least 20 miles a week. My goal is 25 miles a week running and eventually up to 40 or 45 (I know insane). I run around 20 per week currently.
Getting in shape for 18X contract
Su- LSD Run (6-8 miles)
M- OFF
T- AM 3 mile run. PM Squat, Bench/Ohp, Rows/Chins
W- Ruck 2-4 miles. Frogman Calisthenics routine
R- AM 3 mile run. PM Deadlift, Bench/OHP, Rows/Chins
F- Ruck 2-4 miles. Frogman Calisthenics
Sa- Squat, Bench/OHP, Rows/Chins
Upping mileage/speed on both rucks and runs gradually. Will probably start alternating LSD run with a long ruck (6-10 miles).
>>29340900
Correct. It's only 3 sets as you will be testing your 2 minute max. The other bodyweight movements are performed afterwards. If just total reps are listed they are to be performed in the fewest amount of sets as possible.
>>29313866
That is the mobility routine
Dynamic stretching means to perform each movement with no more than a 5 second hold just to warm up the body.
Static stretching means to perform each movement with a 30 second hold in order to increase flexibility.
You will do the mobility routine each day twice but for different purposes.
