Basic workout

[Ginger960]

I've finally completed the structuring of the workout I'm going to be doing for the next five weeks. If anyone see something that looks like it should be changed, looks pointless, or has some more tips on what I should throw in, please speak on it.


Week 1


Day 1 (Hard):

Max out pushups: _____
Max out Situps: _____
2 Mile Run: ________
Max out Pullups: _____
100 Meter Swim (Nonstop, Any Stroke): ___
3 Mile March w/ 40 lb. Pack in 1 hr: ___

Day 2 (Easy):

20 Min Station. Bike 140 BPM: ___
Jump Rope (Nonstop) 10 mins: ___
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 3 (Hard):

3x 30 seconds (Nonstop, MAX) Pushups _____,_____,_____
3 Mile Run (8 min. pace) ___
Rope Climb or 3x (max reps) Pullups and Chin-ups: _____ & _____
Forced march with 40 lb. ruck; 5 miles in 1 hr 40 min cross country. _________

Day 4 (Easy):

20 Min Station. Bike 140 BPM: ___
10x 40 yd. Sprints (30 sec rests) ___
15m swim (Full BDUs & Boots)
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 5 (Hard):

Forced march with 40 lb. ruck; 5 miles in 1 hr 40 min cross country. _________

Day 6 (Easy):

3x Pushups then situps for 30 seconds _____,_____,_____,_____,_____,_____
3x (max reps) Pullups and Chin-ups: _____ & _____
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 7 (REST)


Week 2


Day 1 (Hard):

Forced march with 50 lb. ruck; 8 miles in 2 hr 40 min cross country. _________
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 2 (Easy):

20 Min Station. Bike 140 BPM: ___

Day 3 (Hard):

3x Pushups, chin-ups situps for 35 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
5 Mile Run (8 min. pace) ___
3x 50 Rep Squats w/ 40 lb. Ruck
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 4 (Easy):

300m swim CSS

Day 5 (Hard):

Forced march with 50 lb. ruck; 10 miles in 4 hr cross country. _________
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 6 (Easy):

3x Pushups, chin-ups situps for 35 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
20 Min Station. Bike 160 BPM: ___
15m swim (Full BDUs & Boots)

Day 7 (REST)

Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___


Week 3


Day 1 (Hard):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
4 Mile Run (7 min. pace) ___
4x 50 Rep Squats w/ 50 lb. Ruck Triangle Pushups (Until Failure) _____

Day 2 (Easy):

20 Min Station. Bike 160 BPM: ___
Jump Rope (Nonstop) 12 mins: ___
Triangle Pushups (Until Failure) _____

Day 3 (Hard):

Forced march with 60 lb. Ruck; 12 miles in 4 hr cross country. _________

Day 4 (Easy):

Swim 400m
Triangle Pushups (Until Failure) _____

Day 5 (Hard):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
6 Mile Run (7 min. pace) ___
Triangle Pushups (Until Failure) _____

Day 6 (Easy):

20 Min Station. Bike 160 BPM: ___
Jump Rope (Nonstop) 10 mins: ___
15m swim (Full BDUs & Boots)

Day 7 (REST)

Triangle Pushups (Until Failure) _____


Week 4


Day 1 (Hard):

Forced march with 60 lb. ruck; 8 miles in 2 hr 40 min cross country. _________
Triangle Pushups (7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 2 (Easy):

Swim 400m
4x (max reps) bar dips
4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___

Day 3 (Hard):

6 Mile Run (7 min. pace) ___
3x (12 reps) leg presses, heel raises, leg extensions, leg curls ____,____,____,____

Day 4 (Easy):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
25 Min Station. Bike 160 BPM: ___
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 5 (Hard):

Forced march with 75 lb. Ruck; 12 miles in 4 hr cross country. _________
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 6 (Easy):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
Jump Rope (Nonstop) 15 mins: ___

Day 7 (REST)

Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___


Week 5


Day 1 (Hard):

3 Mile Run (6 min. pace) ___
Swim 400m CSS
3x (12 reps) leg presses, heel raises, leg extensions, leg curls ____,____,____,____

Day 2 (Easy):

Jump Rope (Nonstop) 12 mins: ___
Max out Situps: _____
2 Mile Run: ________

Day 3 (Hard):

Max out pushups: _____
4x (max reps) bar dips
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 4 (Easy):

Swim 400m

Day 5 (Hard):

Forced march with 75 lb. ruck; 18 miles in 6 hr cross country. _________

Day 6 (Easy):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
Jump Rope (Nonstop) 12 mins: ___
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 7 (REST)

That's it. Let me know what you think.

[ArticPara]

lot's o' pushups in there. I'd swap some of them out for something like burpees, manmakers, burpees-jump-to-pullup etc. gives you some push-ups but also full-body conditioning as well.

Week 5/Day 5 - not quite sure if you've built yourself upto a 75lb, 18 mi/6 hr speed march. You should schedule a rest day after that because you're sure not going to feel like jump roping for 12 min.

Remember to take care of your feet.

[IEDmagnet]

Remember to take care of your feet.

Lots of good advice in his post, but this is the part that stood out to me the most.

Take care of the LPCs.

[Ginger960]

About them, any recommendations of footwear? I figure I'll get some boots at basic and all, but should I buy some boots to get running in now? I have a brand new pair and shitty old pair of Wolverines for work and what not, but I don't think those really are good to run in. And my one friend told me that not being used to running in boots and pants fucks a lot of people over.

[IEDmagnet]

Run in running shoes there High Speed. Get shoes with good arch support. I still prefer New Balance or Adidas. But make sure they feel comfortable.

[Ginger960]

Understood. I've ran Cross Country and Track for 9 years now so I have that covered

[IEDmagnet]

Then all you need to remember is "run faster today than you did yesterday, but slower than tomorrow".

[Ginger960]

Hooah

[Ginger960]

This workout for any other guys in my shoes (trying to get into the club) btw, is amazing. I never knew jump rope could be such a bitch. It's awesome.

[pacman]

Yeah the 12 and 15 min nonstop ones are a lot of fun. I finished the workout about two weeks ago and am gonna start again in about a week.

[Ginger960]

Well if you want go ahead and post some of the changes you'll make to make it harder because I'm gonna have to go back to my lab to try and tweek it myself and any tips you got about what you're trying would be awesome.

[pacman]

I don't think I would change anything about running, but I am gonna do my own push ups and sit ups, theres just not enough. I rucked on a track for a while, and it gets in your head alot more on the tracks just going in circles. I found some great hiking trails at Camp Daniel Boone that I will use this time around instead of just track and road. I don't know if you have the ability to do this or not depending on where you live.

[Ginger960]

I'm in the boonies. I've been planning to do my rucks by going through the woods with my pistol to locations where my neighbor who's land it is and I shoot sometimes then taking a 5 minute break at the two that I am considering then just rucking on. I'm insanely weak on the pushups end of things same with pull ups so after this first set here I think I'll bump it up and use some more of the throw in burpees and burpee to pull up suggestions the others have thrown in. So far the intensity I'm getting from doing this fast and structured is what I'm liking the most. I forces me to put my self at an uncomfortable level for most of the time. I was talking to my neighbor as well about sit ups because I don't think me just doing crunches and situps over and over and over and over is doing it and he said hang from the pull up bar, swing your legs up then side to side ( as in left horiz > vert > right horiz < vert < left horiz and over and over) until your abs just fail. He said that helped him train insanely.

[pacman]

I wasn't good at the push ups at all, still not great, but what has helped me the most is just doing push ups to muscle failure. I started at like 40 max (coming off a shoulder issue) but am now at about 65-70. I like your shooting idea, but I usually am doctoring my feet when I break while rucking.

[ArticPara]

I was talking to my neighbor as well about sit ups because I don't think me just doing crunches and situps over and over and over and over is doing it and he said hang from the pull up bar, swing your legs up then side to side ( as in left horiz > vert > right horiz < vert < left horiz and over and over) until your abs just fail. He said that helped him train insanely.

This is a good idea from the upper body perspective as it'll hit your forearms and shoulders as well. This will help with the pushups.