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Battle Ready Military Training: Phase 1, Boot Camp

At basic training, soldiers train for strength, speed, and agility in the field. Here's how you can, too.

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  • 4 weeks

  • 7

  • Yes

Warrior Fit Phase 1: Boot Camp
Per Bernal
Warrior Fit Phase 1: Boot Camp
Per Bernal

As a greenhorn, you will be focusing on developing foundational strength and a solid baseline of conditioning that you can apply to the phases that follow. An empha­sis on basic moves with simple rep schemes and gradual progression will have you filling out your shirt­sleeves while simultaneously strengthening your combat chassis.

The Phase 1 Challenge: 25 Consecutive Pullups

The first challenge will target the vertical pull. Using strict pullups only—kippers need not apply—you’ll test your mettle in getting your body weight to the bar. Check your proficiency level against the following standards:

  • 20-25+: Excellent
  • 15-19: Good
  • 12-15: Fair
  • 11 or fewer: Poor

Attempt this challenge once per week, prior to your scheduled workout. Each time, try to beat your previous week’s total.

Return to M&F’s Guide to Getting Battle Ready>>

Routine

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Phase 1 Routine

Perform this routine three times per week, allowing at least one day of recovery between sessions.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Box Jump

Equipment
Box
Sets
5
Reps
5-7
Rest
--
Exercise 2 of 7

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
5-7
Rest
--
Alternate with either front or back squat each workout.
Exercise 3 of 7

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
5-7
Rest
--
Or front squat; Alternate with deadlift each workout.
Exercise 4 of 7

Weighted Pullup

Equipment
Dip Belt, Pullup Bar, Weight Plates
Sets
5
Reps
5-7
Rest
--
Exercise 5 of 7

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
5
Reps
5-7
Rest
--
Exercise 6 of 7

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
100 ft.
Rest
--
Exercise 7 of 7

Kneeling Ab Wheel

Equipment
Ab Wheel
Sets
3
Reps
15-20
Rest
--
Exercise 8 of 7

Sprint

Equipment
Sets
5
Reps
30 sec.
Rest
--
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