Workout Routines

Battle Ready Military Training: Phase 2, Deployment

This routine will test your newly strengthened muscle groups and take your fitness level up a notch.

by CSCS
Warrior Fit Phase 2: Deployment
Per Bernal
Per Bernal
Duration 4 weeks
Exercises 9
Equipment Yes

During this phase, you’ll ratchet up the volume and condition your nervous system to lift more, run faster, and fend off injury. As much as strength is about muscle—a bigger, thicker muscle is capable of moving more weight—it’s also about your gray matter. Your brain ultimately governs how much and how many muscle fibers come into play with any movement, explosive or otherwise. The focus on greater volume with your big­ weight moves in this phase helps synchronize brain and body for supersoldier levels of strength.

Phase 2 Challenge: 100 Reps for Time

This challenge will test your newly strengthened muscle groups and provide a nice finishing salvo for pump­-minded warriors. It's simple, and only involves two moves: pullups and dips.

Perform 100 of each, using body weight only, as quickly as possible. You may do them in straight ­sets fashion—100 pullups, then 100 dips— or alternate between the two. Your score is the cumulative time it takes to perform all 200 reps. Attempt this challenge once per week and try to beat your time from the previous week.

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

Phase 2 Routine Perform this routine three times per week, allowing at least one day of recovery between sessions.

Exercise 1

High Box Jump You'll need: Box How to
High Box Jump thumbnail
8 sets
3 reps
-- rest
Use a box that is 4 to 6 inches higher than in Phase 1.

Exercise 2

Skaters How to
Skaters thumbnail
8 sets
20 sec. reps
10 sec. rest

Exercise 3

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
10 sets
3-5 reps
-- rest
Alternate the deadlift with the squat (front or back) each workout. Perform 3 to 5 reps every minute on the minute for 10 minutes. Start with a weight you can handle safely for 8 to 10 reps. Focus on explosive reps.

Exercise 3-alternate

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
10 sets
3-5 reps
-- rest
Front or back; Alternate with deadlift each workout, following same rep scheme and notes as the deadlift.

Exercise 4A

Weighted Pullup You'll need: Dip Belt, Pullup Bar, Weight Plates How to
Weighted Pullup thumbnail
5 sets
5-7 reps
-- rest

Exercise 4B

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
5 sets
5-7 reps
-- rest

Exercise 5

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
100 ft. reps
-- rest

Exercise 6

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
8 sets
20 sec. reps
10 sec. rest
Alternating waves

Exercise 7

Kneeling Ab Wheel You'll need: Ab Wheel How to
Kneeling Ab Wheel thumbnail
3 sets
15-20 reps
-- rest

Exercise 8

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
10 sets
10 sec. reps
-- rest
Rest 50 seconds between sprints for a 1-to-5 work-to-rest ratio.
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