Military Fitness for Prepping

[zeerf]

Great to see folks get motivated! +1 on used stuff. I have started watching local online markets and have found many good deals for free (they just want the stuff gone) will NOT always work out at the time you are looking or need/want the thing. I saw several fitness related items (normally the big bulky all in one units that are hard to move and need a decent amount of room to use/setup) but you can find stuff for free. The gas for your truck and your time...or even if you had to rent a truck from bigbox store or friend...well worth it.

[patriotman]

Patriotman,

Yes a post on bodyweight stuff as well using minimal equipment.

I would benefit from that information.

z

Sure! I will try to get a post up this week. What I will do is gather a bunch of different exercises into a thread and then you can mix and match the exercises in whatever way works for your workout routine or goals.

[patriotman]

Also, here is a nicely timed article from American Partisan:

https://www.americanpartisan.org/2019/01/a-new-year-can-mean-a-fresh-start-in-your-training/

[patriotman]

Bodyweight/Exercise Ball workouts only.

Some muscles are really hard to do without dumbbells, so I included some additional exercises below in another post that include dumbbells because you can pick up a few sets relatively cheap.

Chest:

Push-Up - https://www.bodybuilding.com/exercises/pushups
Incline Push-Up - https://www.bodybuilding.com/exercises/incline-push-up
Decline Push-Up - https://www.bodybuilding.com/exercises/decline-push-up
Push-Up using Exercise Ball - https://www.bodybuilding.com/exercises/push-ups-with-feet-on-an-exercise-ball

Lats:

Pull-Up (alternate wide grips and close grips) - https://www.bodybuilding.com/exercises/pullups and https://www.bodybuilding.com/exercises/wide-grip-pull-up
Chin-Up - https://www.bodybuilding.com/exercises/chin-up

Lower Back:

Superman - https://www.bodybuilding.com/exercises/superman
Weighted Ball Hyperextension (weight could be a heavy book) - https://www.bodybuilding.com/exercises/weighted-ball-hyperextension

Quads:

Lunges of all types (can be done using bodyweighy only, with dumbbells or other weights in each hand, or a ruck on)
Forward Lunge - https://www.bodybuilding.com/exercises/bodyweight-lunge
Reverse Lunge - https://www.bodybuilding.com/exercises/bodyweight-reverse-lunge
Walking Lunge - https://www.bodybuilding.com/exercises/bodyweight-walking-lunge
Side Lunge - https://www.bodybuilding.com/exercises/side-lunge
Burpees (excellent HIIT cardio) - https://www.bodybuilding.com/exercises/burpee
Mountain Climbers - https://www.bodybuilding.com/exercises/mountain-climbers
Bodyweight Squat - https://www.bodybuilding.com/exercises/bodyweight-squat
Jumping Jacks - https://www.bodybuilding.com/exercises/jumping-jacks
Waling High Knees - https://www.bodybuilding.com/exercises/walking-high-knees

Hamstrings:

Ball Leg Curl - https://www.bodybuilding.com/exercises/ball-leg-curl
Front Leg Raise - https://www.bodybuilding.com/exercises/front-leg-raises
Floor-Glute Ham Raise - https://www.bodybuilding.com/exercises/floor-glute-ham-raise

Calves:

Standing Calf Raise (same concept as in this article except using just your body weight) - https://www.bodybuilding.com/exercises/standing-calf-raises

Glutes:

Butt Lift - https://www.bodybuilding.com/exercises/butt-lift-bridge
Single Leg Glute - https://www.bodybuilding.com/exercises/single-leg-glute-bridge-
Step-Up with Knee Raise - https://www.bodybuilding.com/exercises/step-up-with-knee-raise
Glute Kickback - https://www.bodybuilding.com/exercises/glute-kickback

Shoulders:

Handstand Push-Ups - https://www.bodybuilding.com/exercises/handstand-push-ups

Triceps:

Push-Ups Close Triceps Position - https://www.bodybuilding.com/exercises/push-ups-close-triceps-position
Body Up - https://www.bodybuilding.com/exercises/body-up
Bench Dips (you really only need one chair/bench as your feet can rest on the floor) - https://www.bodybuilding.com/exercises/bench-dips

Abdominal (So many good ones, but here are my top five):

Plank - https://www.bodybuilding.com/exercises/plank
Elbow to Knee - https://www.bodybuilding.com/exercises/elbow-to-knee
Exercise Ball Pull-In - https://www.bodybuilding.com/exercises/exercise-ball-pull-in
Jackknife Sit-Up - https://www.bodybuilding.com/exercises/jackknife-sit-up
Bottoms Up - https://www.bodybuilding.com/exercises/bottoms-up

[patriotman]

Chest (bonus points if you have an adjustable bench and can do these either incline or decline):

Dumbbell Bench Press - https://www.bodybuilding.com/exercises/dumbbell-bench-press
Dumbbell fly - https://www.bodybuilding.com/exercises/dumbbell-flyes
One Arm Dumbbell Bench Press - https://www.bodybuilding.com/exercises/one-arm-dumbbell-bench-press
Straight Arm Dumbbell Pullover 0 https://www.bodybuilding.com/exercises/straight-arm-dumbbell-pullover

Middle Back:

One Arm Dumbbell Row - https://www.bodybuilding.com/exercises/one-arm-dumbbell-row
Dumbbell Incline Row - https://www.bodybuilding.com/exercises/dumbbell-incline-row
Man-Maker - https://www.bodybuilding.com/exercises/man-maker
Bent Over Two Dumbbell Row - https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row

Quads:

Dumbbell Squat - https://www.bodybuilding.com/exercises/dumbbell-squat
Dumbbell Lunges - https://www.bodybuilding.com/exercises/dumbbell-lunges
Dumbell Rear Lunge - https://www.bodybuilding.com/exercises/dumbbell-rear-lunge
Dumbbell Split Squat - https://www.bodybuilding.com/exercises/split-squat-with-dumbbells
Dumbbell Step-Up - https://www.bodybuilding.com/exercises/dumbbell-step-ups
Dumbbell Walking Lunge - https://www.bodybuilding.com/exercises/dumbbell-walking-lunge

Hamstrings:

Stiff-Legged Dumbbell Deadlift - https://www.bodybuilding.com/exercises/romanian-deadlift-with-dumbbells
Romanian Deadlift with Dumbbells - https://www.bodybuilding.com/exercises/stiff-legged-dumbbell-deadlift

Calves:

Standing Dumbbell Calf Raise - https://www.bodybuilding.com/exercises/standing-dumbbell-calf-raise

Shoulders:

Side Laterals to Front Raise - https://www.bodybuilding.com/exercises/side-laterals-to-front-raise-
Seated Dumbbell Press - https://www.bodybuilding.com/exercises/seated-dumbbell-press
Standing Palm-in Dumbbell Press - https://www.bodybuilding.com/exercises/standing-palms-in-dumbbell-press
Side Lateral Raise - https://www.bodybuilding.com/exercises/side-lateral-raise
Front Dumbbell Raise - https://www.bodybuilding.com/exercises/front-dumbbell-raise
Standing Dumbbell Press - https://www.bodybuilding.com/exercises/standing-dumbbell-press-

Traps:

Dumbbell Shrug - https://www.bodybuilding.com/exercises/dumbbell-shrug
Standing Dumbbell Upright Row - https://www.bodybuilding.com/exercises/standing-dumbbell-upright-row

Biceps:

Hammer Curls - https://www.bodybuilding.com/exercises/hammer-curls
Bicep Curl to Should Press - https://www.bodybuilding.com/exercises/biceps-curl-to-shoulder-press
Concentration Curl - https://www.bodybuilding.com/exercises/concentration-curls
Dumbbell Bicep Curl - https://www.bodybuilding.com/exercises/dumbbell-bicep-curl
Lying Supine Dumbbell Curl - https://www.bodybuilding.com/exercises/lying-supine-dumbbell-curl

Triceps:

Standing Dumbbell Tricep Extension - https://www.bodybuilding.com/exercises/standing-dumbbell-triceps-extension
Seated Tricep Press - https://www.bodybuilding.com/exercises/seated-triceps-press
Dumbbell Floor Press - https://www.bodybuilding.com/exercises/dumbbell-floor-press
Dumbbell Kickback - https://www.bodybuilding.com/exercises/tricep-dumbbell-kickback

Forearms:

Seated One-Arm Dumbbell Palms-Up Wrist Curl - https://www.bodybuilding.com/exercises/seated-one-arm-dumbbell-palms-up-wrist-curl
Palms-Up Dumbbell Wrist Curl Over A Bench  - https://www.bodybuilding.com/exercises/palms-up-dumbbell-wrist-curl-over-a-bench
Seated Dumbbell Palms-Down Wrist Curl - https://www.bodybuilding.com/exercises/seated-dumbbell-palms-down-wrist-curl

[patriotman]

Final Resources from a great blog. For context:

https://raconteurreport.blogspot.com/2018/04/ground-rules.html
https://raconteurreport.blogspot.com/2018/04/course-syllabus.html
https://raconteurreport.blogspot.com/2018/04/basic-references.html

The PT specific posts are:

https://raconteurreport.blogspot.com/2018/05/pt-physical-training.html
https://raconteurreport.blogspot.com/2018/05/nutrition-hydration-electrolytes.html
https://raconteurreport.blogspot.com/2018/05/pt-day-two.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_15.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_16.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_17.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_18.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_21.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_31.html
https://raconteurreport.blogspot.com/2018/06/basic-training-pt.html

Happy Fitness Y'all!

[Erick]

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.

[patriotman]

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 active duty soldier this program is too light for you)

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 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 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.

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.

Correct. These are just the workouts you can do with either no equipment or just dumbbells but by no means should you do all of these in one session. What Erick lays out is great for the exact audience he states. These are just different workouts so that you have some variety when you do your workouts.