SNEAK PEAK:
Table of Contents
Injury Disclaimer.….....................………..................1
Working Out Like a Grunt.....................….....1
A Few Simple Truths......…......…..........…..3
Nutrition 101.....................................…………6
The Exercises...............................…..………..6
The Routines.……........................………….16
Working Out Like a Grunt
The special forces units of the United States military contains, the most highly trained, intelligent and fittest individuals in the world. Their demanding job requires the physical and mental discipline to overcome any obstacle under the most challenging conditions. Their fitness training programs serves a single purpose: to prepare for the mental and physical rigors of
combat. Unlike most health club routines, it’s not about looking good, but being good.
A strenuous calisthenics program is the pillar of the military’s elite physical training philosophy. It provides a total body workout that can be accomplished anywhere. Though designed for warriors, it’s a great way to get into and stay in shape, and can be used by anyone who desires to achieve a peak level of physical fitness. If you’re a busy professional, a homemaker or involved in a profession that requires a flexible workout schedule, this program is for you. The only equipment you’ll need is a clear area of floor space, loose fitting athletic clothing and good ventilation.
Although not required, a pull up bar is a great investment which will pay huge dividends. There are many excellent models to choose from, including freestanding combination pull-up/dip stands which are ideal for apartment/condo use. If you don’t have access to a place to do pull-ups, you can effectively substitute dumbbells or a barbell to work the biceps and upper back.
A Few Simple Truths
Before getting into the meat of the program, there are a few basics to need to keep in mind to get the most out any exercise program:
Be Consistent. It’s better to work out “easy” for a shorter period of time three to four times a week rather than a long high intensity once a week. Sporadic exercise is a sure way to increase your chance of injury, and will do more harm than good. Train at least three days a week for the best results.
Train smart. As a rule of thumb, you should never work out so hard that you’re unable to complete your next scheduled workout. Progress slowly and avoid
3 increasing the amount of reps per exercise by more than 10 percent at a time. The only one you’re competing with is yourself, but don’t be afraid to push yourself with negative work. Although it’s fine to give a maximum effort every now and then to for mental, physical and spiritual toughness, your long term goal is to improve your level of fitness, not collect reps. If you’re starting back into a regular exercise program after a long lay off, start slow and don’t let your ego talk you into going to hard, to soon.
Take a Break. A big part of training smart is to ensure you give your body a chance to recover from the stress you’re putting on it. The body doesn’t get stronger while exercising, it’s during the rest time between workouts that your body adapts and becomes stronger to deal with the new stress. No rest means little to no improvement in strength or endurance.
Rest from 30 to 180 seconds between different sets of any given exercise. Allow at least 48 hours of recovery between workouts, but not more than 96 hours. If you feel tired and lethargic, in may mean that you’re over training. Listen your body and take time off when it tells you to. A hard day of training should be followed by an easier workout or rest day to aid in recovery.
Some signs of over training include:
1. You can’t wait until the workout is over and are bored.
2. You feel weak and lethargic when you’re finished.
3. You complete fewer reps than your last training period of the same intensity. (i.e. you don’t do as well on your hard day this week as on last weeks hard day).
4. You feel undue pain in joints and muscles.
5. Muscle cramps, rapid heartbeat, cold sweats.
When you over train, you’re headed for a slump and may become discouraged and cease your program. The fix is simple. Increase your rest time between high intensity work and take a bit more time before increasing the level of difficulty.
Breathe. Concentrate on your breathing during each
exercise.
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