One of the most challenging (but convenient) workout routines for men I’ve come across is the training found in the field of military service and, in particular, the special requirements and operational duties placed on members of the warrior elite. , special operations. community.
There is often such a lack of information about what Navy SEALS, Marine RECON, and Army Special Forces operators do in their daily work and training that we wonder what exactly they are doing. What are they physically capable of? Could do it? Would you have what it takes to keep going after seven days of no sleep, 800 calories of food, and lugging 150 pounds of gear through the exhilarating environment of a war zone?
So maybe not all of us are cut out for the physical and, more importantly, mental demands that these service members qualify for. However, we can try his physical training in an attempt to satisfy a small part of our curiosity.
No, these are not workout routines for fitness beginners. But the beauty is that this often-secret corner of our world is open for you to explore (at least with respect to your physical training) and you can try it out for yourself. You can compare your fitness to some of the fittest men on the planet. Trust me; in a sick way, you’ll enjoy it!
This is my favorite “special ops” workout routine that I’ve used on and off for two years. This is a modified version, which means it’s a bit more accessible to most of us than standard spec ops setup routines.
TRAINING OBJECTIVES: Cardiovascular conditioning, weight loss, lean muscle mass
TRAINING DURATION: 30-45 minutes
Day 1: Marine Corps PFT
We always start the week with the Marine Corps Standard Physical Fitness Test, or PFT, to measure our progress. There are plenty of calculators out there to show you what your score is and compare it to actual marines, but I’m just using it as an indicator.
3 mile timed run
Maximum number of crunches in 2 minutes
Maximum number of pull ups before dropping
Day 2: Swimming
800 meter freestyle or lateral
If you don’t have access to a pool, substitute your choice for cardio like running, biking, elliptical, etc. This workout should be 30 minutes at a moderate pace.
Day 3: Upper Body Circuit
I usually do this workout in a park on a playground, but if you have access to a gym you can complete it there as well. The key here is to keep up the pace.
Warm up with a 10-minute run at a moderate pace
Pyramid Circuit
1 pull-up, 10 push-ups, 1 dip
2 pull-ups, 10 push-ups, 2 dips
3 push-ups, 10 push-ups, 3 dips
4 push-ups, 10 push-ups, 4 dips
5 push-ups, 10 push-ups, 5 dips
50 abs
5 push-ups, 10 push-ups, 5 dips
4 push-ups, 10 push-ups, 4 dips
3 push-ups, 10 push-ups, 3 dips
2 pull-ups, 10 push-ups, 2 dips
1 pull-up, 10 push-ups, 1 dip
50 abs
Add or subtract repetitions as your strength increases. For example, once you can complete this circuit, add a sixth level (6 push-ups, 10 push-ups, 6 dips) and so on, then go back down.
Day 4: Run
½ mile warm up
¼ mile run
¼ mile remaining
¼ mile run
¼ mile remaining
¼ mile run
¼ mile remaining
¼ mile run
¼ mile remaining
½ mile cool down
Day 5: Lower Body Circuit
10 minute moderate run
Squat jumps x 15
Side jumps x 15
Squat split jumps x 15
Repeat the sequence 3 times
10 minute moderate run
I use this workout quite a bit when I travel, even at resorts when I have access to a pool and want to keep all-inclusive calories moderate. The key to this routine is that it is highly adaptable to your current fitness level. You can modify the courses, swimming and running to your liking. Best of all, it’s convenient.
