Military Strength and Conditioning Program (Simple and Effective)

[Ryan Dell Whitley]

I know there are some military guys on this board, and it is always a challenge to incorporate strength training into a military fitness program. This program is most applicable to someone that has a good strength base after completing a program like SS. Here is what we do in my unit:

(All exercises Sets x Reps for sets across)

Monday
Power Clean: 5x3
Press: 3x5
Squat: 5x3
Rows: 3x5
Ab Wheel: 3x10

Tuesday
Sprints
Conditioning Circuit

Wednesday
Light run (Recovery)

Thursday
Hang Power Snatch: 5x3
Bench Press: 3x5
Deadlift: 1x5
Pullups: 3xfailure
TGUs: 3x20 (10 each arm)

Friday
Sprints
Conditioning Circuit

Notes:

-Power production should be the focus of all athletes, including military personnel. That is why the power clean and hang power snatch are prioritized first in the strength workouts. The hang variation of the power snatch was chosen as to not interfere with the deadlift.

-All strength workouts consists of a full body explosive lift, an upper body push/pull, a lower body exercise, and a core strengthening exercise.

-Squats are done for triples rather than fives because military personnel don't need large thighs. Do a 20k ruck march after doing SS for 3-4 months and that rash between your legs will make this point all too clear.

-We usually do 400m repeats one day and hill sprints the other day for our sprints. You could also do prowler work or longer/shorter distances. Whatever floats your boat.

-Conditioning circuits can be whatever you like. You could just do a circuit from CF or Military Athlete if you like. You could do barbell complexes. You could do kettlebell stuff. Just vary the movements and go very, very hard.

-Our recovery run is usually 2-4 miles at an easy pace.

Best of luck.

[250orBust]

How can I transfer to your unit?

My current unit PT plan is:

Mon-long distance run
Tue-long distance run with BW squats while waiting for people who are sore from Mon
Wed-See Tue
Thur-See Tue
Friday-Equipment maintenance and floor hockey

[Marotta]

damn, that's actually a decent program.

[Chewie_jrc]

damn, that's actually a decent program.

I dunno, I prefer Duck-Duck-Goose to floor hockey. But other than that, yeah, good program.

[250orBust]

-Squats are done for triples rather than fives because military personnel don't need large thighs. Do a 20k ruck march after doing SS for 3-4 months and that rash between your legs will make this point all too clear.

Truer words have never been spoken, Im on the verge of tears after some runs from rashy bloody thighs. Powder up

[Eirikeb]

Just a though after experience with very strong dudes in my unit.

Beeing strong is one the best ways to get good carrying a back pack. But after a while the marginal utility of strength decreases fast, while marginal utility conditiong and endurance is more cost-effective to work with.

I don't know if your unit walks alot with big rucksacsk (>25kg + uniform, combat vests and weapons), but if you do, walking with long distance with rucksacks are mandatory, every now and then. Also short mountain walks (ca 1hr) seemed to work good.

On a norwegian army board somebody (or it might have been the crossfit board) said that a russian experiment/paper showed that deadlifting was the main factor for improved ruck endurance, which seemes logical. You can walk with very tired legs, but once your lower backs collapses, you can't carry shit. Something to consider if your unit does ISTAR/Ranger or similiar.

[drewcarroll2]

Ryan,
I think your program looks great. I have a question for everyone. How the fuck do you learn to do "hang cleans/snatches/anything"? I try to do it with light weights and I haven't figured out how to coordinate my body to do it. Regular cleans I do with pretty good form, but trying to clean form my thighs (as in the hang clean) I just feel like I am trying to bang a doorknob or something because everytime it ends up being a hipthrusting reverse curl, and this is with a weight of like 20, 30, 40kg. Not heavy by any means. Any advice would be great.

[MazdaMatt]

Drew... Jump.

[drewcarroll2]

Van Halen?? How the hell is that going to help? But seriously, thats the trick? I have watched videos of how to do it and it just doesn't make sense to me still. I will try the "jump"

[Ryan Dell Whitley]

Drew...from the hang, bend your knees slightly until the bar is at the point on your thighs where you would normally initiate the second pull during a power clean. From this point, jump as high as possible and dip under the bar. It feels awkward, but practice makes perfect.