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Battle Ready Military Training: Phase 2, Deployment

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

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  • 4 weeks

  • 9

  • Yes

Warrior Fit Phase 2: Deployment
Per Bernal
Warrior Fit Phase 2: Deployment
Per Bernal

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.

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Routine

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Phase 2 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 9

High Box Jump

Equipment
Box
Sets
8
Reps
3
Rest
--
Use a box that is 4 to 6 inches higher than in Phase 1.
Exercise 2 of 9

Skaters

Equipment
Sets
8
Reps
20 sec.
Rest
10 sec.
Exercise 3 of 9

Barbell Deadlift

Equipment
Barbell
Sets
10
Reps
3-5
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 4 of 9

Back Squat

Equipment
Barbell, Squat Rack
Sets
10
Reps
3-5
Rest
--
Front or back; Alternate with deadlift each workout, following same rep scheme and notes as the deadlift.
Exercise 8 of 9

Battle ropes

Equipment
Rope Attachment
Sets
8
Reps
20 sec.
Rest
10 sec.
Alternating waves
Exercise 10 of 9

Sprint

Equipment
Sets
10
Reps
10 sec.
Rest
--
Rest 50 seconds between sprints for a 1-to-5 work-to-rest ratio.
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