SUMMARY
CONCEPT: This program should serve as a base for any unit PT program with all major activities routinely covered (plenty of running, rucking, interval training, bodyweight, and pure strength sessions). This program can be executed during normal PT hours.
The weekly schedule of workouts can easily be incorporated with your unit’s physical training plan with three run days per week (MWF) and also includes rucking when desired. This is your BAU – business as usual. Saturday workouts are included for increased fitness gains.
INTENT: Increase strength while maintaining/improving cardiovascular endurance.
EQUIPMENT NEEDED: Squat rack, barbell, plates (bumper preferred), dumbells, kettlebells, ruck, meat eater mentality
LENGTH/FREQUENCY: 6 weeks, 6 days per week
DESIGN: Lower body (running/cardio + legs) days alternated with upper/full body (push/pull) days
EXPERIENCE LEVEL: Moderate
NAME SIGNIFICANCE: Battlehard is the call sign for B Company, 3-187 Infantry (Iron Rakkasan)
SCHEDULE
Monday: Squat + Run⠀
Tuesday: Upper Body – Push/Pull
Wednesday: Sprint + Legs
Thursday: Full Body Strength + Conditioning⠀
Friday: Run or Ruck +/- Squat⠀
Saturday: Full or Upper Body⠀
Sunday: Rest or Active Recovery⠀
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BATTLEHARD WEEK 1
Run Day + Leg Day⠀⠀
⠀⠀
5 rounds for time⠀⠀
– Run 1 mile⠀⠀
– 30 air squats⠀⠀
⠀⠀
Record your mile times and do your best to stay near your goal pace. Can run on a 1 mile course or if you have a good GPS watch just pull over at every mile and get your air squats in. ⠀⠀
⠀⠀
Finish with Iron Mikes (walking lunges). Any rep and set method to get to 400 meters. Recommend 4x100m and jog the 100m back to flush some of the lactic acid. ⠀⠀
Scale as needed. ⠀
⠀⠀
Ensure a thorough stretch after. Hamstrings, hips, and lower back.
Upper Body – Push/Pull⠀
⠀
Giving the legs a break after yesterday’s run + leg day. Each group to be executed in near superset fashion, but take time as needed between exercises to ensure safety. ⠀
⠀
Add in a 10+ burpee Buy In for each group to add more conditioning to the workout. ⠀
⠀
WARMUP⠀
Jog 400m⠀
⠀
MOBILITY⠀
Spend 5-10 minutes to stretch as needed. Your legs will be tight after yesterday’s effort. Also prepare your shoulders for work with PVC and weight plate rotations.
⠀
PUSH/PULL⠀
Complete 4-5 rounds of each group with 10+ burpees prior to each group. ⠀
⠀
GROUP 1⠀
Bench Press x 10⠀
Pull-ups x 5+⠀
⠀
GROUP 2⠀
Incline Push-ups x 10-20⠀
Pendlay Rows x 10⠀
⠀
GROUP 3⠀
DB Flies x 10-15⠀
Single Arm Barbell Row x10⠀
or V grip if you have it⠀
⠀
GROUP 4⠀
Overhead Press x 10⠀
Knee Tucks x 10
Sprint Day – No Equipment Needed⠀
⠀
WARMUP⠀
Jog 1 mile⠀
⠀
MOBILITY⠀
Stretch for 5 minutes. ⠀
Focus on calves, hamstrings, and hips⠀
⠀
SPRINT⠀
6-10 rounds⠀
Sprint 400m⠀
Walk 200m⠀
⠀
FINISHER⠀
4-8 rounds⠀
50m walking lunges (out)⠀
50m run (back)⠀
⠀
Scale rounds to current goals and fitness levels.⠀
⠀
COOLDOWN⠀
Walk 400m⠀
Stretch for 5 minutes. ⠀
Focus on calves, hamstrings, and hips
Full Body Strength & Conditioning⠀
⠀
WARMUP⠀
Row 1km or Assault Bike 5 minutes or 25 burpees⠀
⠀
MOBILITY ⠀
PVC and 5-10 pound plate rotations ⠀
Dead hangs on pull-up bar⠀
Stretch out back and lower body⠀
⠀
PUSH PRESS⠀
Bar Only: 2×10⠀
Warmup sets: 2×5⠀
Working sets: 8, 8, 5, 5, 3, 3⠀
⠀
DEADLIFT⠀
Warmup sets: 2×5⠀
Working sets: 8, 8, 5, 5, 3, 3⠀
⠀
GTO⠀
Ground to Overhead (light)⠀
Technique sets: 2×3⠀
Working sets: 3×5⠀
⠀
CONDITIONING⠀
20 Minute AMRAP⠀
5 Pull-ups⠀
10 Box Jumps⠀
15 Push-ups⠀
15 Sit-ups⠀
⠀
COOL DOWN⠀
Stretch for 5 minutes⠀
Walk 400m if desired
Ruck or Long Run⠀
⠀
RUCK⠀
50 pounds. Head out for 45 minutes and back for 90 minutes total. Record distance covered.⠀⠀⠀
⠀⠀⠀⠀
OR⠀⠀⠀⠀
⠀⠀⠀
RUN⠀
5-7 miles⠀
Record time⠀
⠀⠀⠀
OR ⠀⠀⠀
⠀⠀⠀⠀
CARDIO⠀
1 hour on low impact machines. Record calories burned. Try to get at least 1,000 calories burned.