Military

 Off  Season  Template:  

Stipulations:    The  template  outlined  below  is  assuming  that  the  individual  has  proficiency  in  the  lifting  
and  running  required  and  does  not  have  a  selection/school/important  test  in  the  near  future.    This  is  a  
concurrent  training  module  outlined  in  The  Hybrid  Athlete  book  with  some  modifications  towards  the  
specific  needs  of  a  tactical  athlete.  

Day   Strength   Endurance   Notes  

1   BS  85%  x  5  x  5   Max  effort  loaded   Short  duration  interval  

BS  75%  2  x  6   speed  work  ~30   training  at  rpe  9  
DL  85%  x  5  x  5   seconds  duration  x  8  
Weak  Point  Accessory  
HLR  3  x  12  
2   BP  85%  5x5   Max  effort  intervals   Rpe9  
BP  75%  2  x  6   ~1:00  duration  x  5  
Strict  Press  85%  5  x  5,  1  x  6  @  70%  +  hold  
Weighted  PU  3  x  12  
PU  3  x  max  
BBR  75%  4  x  8  
Plank  x  3  x  45  seconds-­‐1:00  
3   rest   Short  run  or  ruck    

4   FS  80%  5  x  3   1  mile  at  5k  pace    

BS  70%  2  x  8  
BS  50%  1  x  20  
Suitcase  DL,  rpe7  2x6/side  
WL  rpe7  3  x  20  steps  
Snatch  Grip  DL  75%  3  x  8  
5   Single  Arm  OHP  80%  5  x  3   rest    
DB  BP  rpe7  5  x  8  
SAR  80%  x  3  x  6  
DB  Pullover,  rpe7  3  x  8  
Push  up  3  x  max  reps  
Pull  up  3  x  max  reps  
Low  Back  extensions  3  x  15  
 
6   rest   Long  run  or  ruck   Heart  rate  in  zone  2  

7   rest   rest    

Priorities:  When  programming  for  military  personnel,  both  the  short  term  and  long  term  goals  of  the  
individual  need  to  be  considered.    While  common  military  testing  protocols  absolutely  exist  and  are  
fairly  stagnant  in  progression  currently,  they  are  poor  indicators  of  physical  fitness.    It  is  extremely  
important  for  individuals  in  this  profession  to  be  able  to  perform  well  under  high  stress,  both  physically  
and  mentally.    As  such,  we  prioritize  the  following:  1.  EXCEEDING  testing  standards  2.  maintaining  
favorable  body  composition  3.  building  above  average  aerobic  capacity  and  4.  building  above  average  
strength,  both  submaximal  and  maximal.  

Exercise  Selection:  The  exercises  outlined  in  this  template  are  exercises  that  we  feel  are  fairly  applicable  
to  all  military  personnel,  however  further  individualization  can  absolutely  take  place.    When  considering  
which  exercises  to  build  your  program  around,  we  consider  three  metrics  that  have  been  outlined  in  the  
book:  1.  specialization  vs.  carry-­‐over  2.  Ability  to  recover  3.  Skill  requirement/development.    An  ideal  
movement  has  high  carry  over  to  tasks  being  performed  or  tasks  that  need  extra  attention,  low  recovery  
cost,  and  requires  minimal  time  developing  the  proficiency  of  the  movement.    Carrying  heavy  loads,  
picking  up  and  managing  odd  objects,  and  proprioceptive  development  can  all  be  developed  through  a  
variety  of  exercises,  many  of  which  are  more  commonly  seen  in  crossfit/strongman  than  traditional  
barbell  strength  programs.  

Progression:  Both  strength  and  endurance  components  need  to  have  some  degree  of  improvement  and  
increased  stimulus  as  the  program  evolves.    Intensity  in  strength  development  should  slightly  increase,  
with  a  linear  approach  being  the  most  SIMPLE  to  administer.    With  aerobic  capacity,  the  ability  to  
increase  your  speed  but  remain  in  a  zone  2  heart  rate  is  paramount.    The  urge  to  shot  gun  all  running  
and  get  it  done  “as  fast  as  possible”  is  certainly  a  battle  we  fight  with  nearly  all  endurance  athletes.    As  
seen  in  this  particular  model,  the  long  duration  aerobic  work  is  done  towards  the  end  of  the  week  while  
shorter,  intense  bursts  of  training  is  taken  throughout  the  week.  The  benefit  here  is  two  fold:  your  lifting  
days  are  met  with  minimal  recovery  interference  and  your  long  run  is  done  without  having  interference  
from  a  previous  training  session.    When  progressing  your  running,  both  long  run  and  shorter  efforts  
should  increase  by  about  the  same  percentage  each  week.    For  the  sake  of  health  and  recovery,  a  
deload  should  be  implemented  every  4-­‐6  weeks.