Simple Military Programming

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.

Quote:

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Originally Posted by atw_abn

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.

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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.

Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

Quote:

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Originally Posted by Frank_B

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.

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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.

Quote:

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Originally Posted by Frank_B

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.

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We have to do ab stuff (hanging knee raise) as part of the ACFT. It’s not a bad exercise; definitely better than sit-ups