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Thread: Simple Military Programming

  1. #1
    Join Date
    Mar 2011
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    92

    Default Simple Military Programming

    • starting strength seminar june 2021
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    Myself and four other guys have been doing this for about 6 months with good results (blatantly copied from a post by Andy Baker):

    Monday:
    Squat - 4-6RM, the back off 1 x 10-15
    Bench - to 4-6RM, then back off 2 x 8-12
    Chin-ups - 2 x 8-12 (add weight when you get 2 x 12)
    Abs

    Tuesday:
    Conditioning

    Wednesday:
    Ruck x 90 minutes

    Thursday:
    Squat - 5 x 5 (LIGHT and FAST)
    Press - 4-6RM, then back off 2 x 8-12
    Deadlifts - 4-6RM, then back off 1 x 8-12
    Dumbbell Row - 1 x 20+ ("Kroc Rows")
    Abs

    Friday:
    Conditioning

    Every 4-6 weeks take an easy week.

    We got the top 5 highest ACFT scores in our brigade.

    Easy and simple.

  2. #2
    Join Date
    Jul 2019
    Posts
    403

    Default

    Quote Originally Posted by atw_abn View Post
    Myself and four other guys have been doing this for about 6 months with good results (blatantly copied from a post by Andy Baker):

    Monday:
    Squat - 4-6RM, the back off 1 x 10-15
    Bench - to 4-6RM, then back off 2 x 8-12
    Chin-ups - 2 x 8-12 (add weight when you get 2 x 12)
    Abs

    Tuesday:
    Conditioning

    Wednesday:
    Ruck x 90 minutes

    Thursday:
    Squat - 5 x 5 (LIGHT and FAST)
    Press - 4-6RM, then back off 2 x 8-12
    Deadlifts - 4-6RM, then back off 1 x 8-12
    Dumbbell Row - 1 x 20+ ("Kroc Rows")
    Abs

    Friday:
    Conditioning

    Every 4-6 weeks take an easy week.

    We got the top 5 highest ACFT scores in our brigade.

    Easy and simple.
    I don't understand the need for "Abs?" I've never found a better ab exercise than the overhead press with exception of perhaps a heavy set of deadlifts.

  3. #3
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    45,262

  4. #4
    Join Date
    Jun 2019
    Posts
    206

    Default

    Quote Originally Posted by Frank_B View Post
    I don't understand the need for "Abs?" I've never found a better ab exercise than the overhead press with exception of perhaps a heavy set of deadlifts.
    This.

    After explaining the SS program to my doc, she said that I needed to incorporate more core work. So, thinking of my Power Clean and Press weights, I asked her to imagine wearing a 30lb backpack (she's old and frail), lying on the ground in front of me. Then imagine me pulling her quickly up to the clean position (demonstrating with hand positions), then pressing her and the pack to lockout overhead. Then I asked her how much "core" that required. She hasn't bugged me about it since.

  5. #5
    Join Date
    Mar 2011
    Posts
    92

    Default

    Quote Originally Posted by Frank_B View Post
    I don't understand the need for "Abs?" I've never found a better ab exercise than the overhead press with exception of perhaps a heavy set of deadlifts.
    We have to do ab stuff (hanging knee raise) as part of the ACFT. Itís not a bad exercise; definitely better than sit-ups

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