MILITARY CROSS-TRAINING: Calisthenics Plus a Conditioning Hike

This workout was modeled after physical training sessions common in the armed forces special operations community. Cardiovascular and muscular endurance are perquisites for these service members being that everything they carry on a mission, they carry on their backs. Marine infantry units complete twenty-five mile marches in under eight hours wearing forty pound packs and carrying their weapons.

This Flab-to-Fit workout will be somewhat less intense but will still develop core and leg strength as well as stamina using a combination of calisthenics and a conditioning hike.

CROSS-TRAINING WORKOUT

http://hubpages.com/health/Flab-to-Fit-Week-8-of-the-Transformation-Workout-Program

WEEKLY TRAINING SCHEDULE

For this week’s workouts, all you'll need are access to a pull-up bar, a back pack, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented, Sunday and Saturday, are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

DAY	PHYSICAL ACTIVITIES
Sunday	Rest
Monday	Calisthenics & Stretching
Tuesday	Calisthenics, Running & Swimming
Wednesday	Calisthenics & Stretching
Thursday	Hiking
Friday	Calisthenics & Running
Saturday	Rest

DAILY EXERCISE PLANS

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

RESILIENCY TRAINING

Resiliency is the ability to recover quickly from change. This workout will test your resiliency by combining a variety activities in a single session to develop speed, strength and endurance using calisthenics, a conditioning hike and sprinting. 

The calisthenics portion of the the workout emphasized core and lower body movements including air squats, planks and crunches.

Short, explosive sprints were designed to enhance acceleration and quickness. The loaded sprints can be accomplished by pulling a sled, wearing a back pack and sprinting uphill. Keep the weight to about 15% of your body weight.

The conditioning hike was completed wearing a back pack load with 30 pounds. The goal is to improve endurance while carrying extra weight using a moderate pace (approximately 20 minutes per mile).

FULL RESILIENCY WORKOUT TABLE & WEEKLY TRAINING ROUTINE

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

ACCELERATION-CORE STABILITY-ENDURANCE WORKOUT

The daily workout combined a variety activities to develop speed, strength and endurance using calisthenics, a conditioning hike and sprinting.

The calisthenics portion of the the workout emphasized core and lower body movements including air squats, planks and crunches.

Short, explosive sprints were designed to enhance acceleration and quickness. The loaded sprints can be accomplished by pulling a sled, wearing a back pack and sprinting uphill. Keep the weight to about 15% of your body weight.

The conditioning hike was completed wearing a back pack load with 30 pounds. The goal is to improve endurance while carrying extra weight using a moderate pace (approximately 20 minutes per mile).

FULL DAILY EXERCISE PLAN & WEEKLY TRAINING SCHEDULE

HIKING FOR FITNESS

The workout's main training event is a 3-mile conditioning hike under load. Conditioning hikes or "rucking" is simply moving with a pack or "ruck" with weight for a distance.

The weight should be placed in the ruck mid pack or higher. Weight placed low in the pack causes flexion at the waist which causes a quicker rate of fatigue and may lead to injury.

Proper foot care is important prior to , during, and after the hike. Bring an extra set of socks in your pack; if your socks are wet half way through the hike, change them with your extra set.

EXERCISE(S)	SETS	REPETITIONS
High knee walk - Skipping - Partial side lunge - High knee fog in place - Jog in place butt kicks	1	10
Conditioning hike	1	3 miles
Stretch: Hurdler - Quad - Cobra - Lower back - Delts - Chest - Triceps	2	10 seconds each

FITNESS TIPS & WORKOUT IDEAS

ENDURANCE & SPEED WORKOUT

A Single Session Including Cardiovascular Endurance, Muscular Endurance and Speed

This daily training session was a potpourri of activities.

Following a warm-up period, core and leg work was conducted with 2 sets of air squats and planks. A calisthenics circuit including broad jumps, mountain climbers, sit-ups and twisting lunges followed.

Five sets of alternating chin- and pull-ups plus crunches preceded the day’s speed work. Following a sprint warm-up; sets of strides, loaded and unloaded starts as well as walking lunges was completed. Sunday’s workout was concluded with a 2-mile forced march with a 30 pound ruck. Ten minutes of stretching wrapped up the training session.

FULL WEEK WORKOUT PLAN

CONDITIONING HIKE WORKOUT

 Conditioning hike

PERIOD	EXERCISE(S)	SETS	REPETITIONS
Warm-up	Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks	1	5
Train	Conditioning Hike	1	3 miles carrying a 30 pound ruck
Cool-down	Stretch: Calf/Hamstring/Groin/Quadriceps/Lower back/Triceps/Hip flexor/Deltoids	1	15 seconds

Build your own body with these intense, fat-burning military-style workouts

Warm-up

Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks

1

5

 

 

 

 

Train

Conditioning Hike

1

3 miles carrying a 30 pound ruck

 

 

 

 

Cool-down

Stretch: Calf/Hamstring/Groin/Quadriceps/Lower back/Triceps/Hip flexor/Deltoids

1

15 seconds

HIKING - A CARDIO ALTERNATE

A session's cardiovascular endurance event could be a 3-mile hike (with a 30 pound ruck)

Physical conditioning Workouts