Good Stuff patriotman..!
However please folks to not get overwhelmed, look at the links patriotman sent to understand the various exercises... but u dont have to do everything all the time...
Here is my 2 cents for
the middle aged set an
achievable program to a high well rounded degree of personal tactical fitness: (If you are a 23 year old college athlete or 20 something active duty soldier this program is too light for you but its dynamite for either 20/30 something couch potatoes, or.... 40s and up men who want to be tactically relevant and dangerous to their enemies)
2 Cardios a week, either 50 min+ Ruckmarch (25-40lbs ruck depending on you) , or a light run (30 min) .
Do the run and/or ruck march on flat terrain in the beginning so as not to induce or aggravate plantar fasciitis.. watch for developing heel pain.. even if its minor its likely a sign of future issues...then throttle back as needed... only after working it on flat ground for 3 months
at least then go to hillier terrain.
2 Full body sessions at the Gym.. the following will cover almost all muscle groups:
- 2-3 sets of Pull ups OR 3 sets of lat pulls (many of us cannot do proper pull ups anymore.. thats ok.. start with lat pulls even if it takes months to build up to pull ups)
- 2-3 sets of Squats OR 3 sets of seated leg press (squats are better, but beginners are often more comfortable with seated leg press before they go to squats)
- 2 sets Standing military overhead dumbbell press
- 3 sets of Bent over rows with dumbbell OR 2-3 sets of seated rows
- 3 sets Mild Incline dumbbell bench press
- Alternate lateral raises with frontal raises , 2 sets each should be enough for most men..(lateral raises help your control when you maneuver on the ground and frontal raises help your ability to stabilize the Carbine on the patrol and while shooting and bring it quickly into firing position.. if u are very too tired or in a hurry and must limit yourself to only one kind of raises do the front raises w/o fail)
- 3 sets of Weighted calf raises OR farmers walk
- 2 sets of Sit-ups on ground OR better yet... 2 sets of back extensions w/o holding any weights, on roman chair (the back extension machines are terrible.. look for a gym with a proper roman chair instead.. Gold's and YMCA usually have them).. Do this last.. the back extensions look easy but WILL smoke you.. but
they are great for giving you stability when executing tactical movement under load in terrain.
Adjust your weights so you can do 6-10 repetitions per set.
Do not do the Gym routine on back-to-back days and call that your "two for the week".. this will lead to reduced training effect and possibly injury..... for full benefit wait at least 2 days between Gym sessions.
