Warrior Soul Fitness: Training for Combat Readiness

I’m not gonna lie, when I was in the Marine Corps, I was a shitbag. I smoked, drank, and I’d do PT only when I had to.  Of course, I was young and still always got a first class PFT, but thinking back on it, I really wish I’d applied myself more.  Part of the reason I hated PT so much was because military PT was fucking boring.  This was pre-crossfit, and the Marine Corps didn’t exactly encourage lifting weights, which was what I was really interested in.  Over a decade later, functional lifting is encouraged for combat effectiveness, and we have a lot more to work with.

Since leaving the Marine Corps and becoming a personal trainer, I really wished I knew then what I know now.  This is how I would train for combat effectiveness if I were still in the Marine Corps.

The big differences here versus when I was in is that there is less emphasis on running.  If you think about it, Marines don’t ever do anything like a PT run in shorts and a skivvy in combat.  If you’re running, you’re running with a shitload of gear.  In training, you don’t want to do this all the time as it could create some serious problems with your joints, but at least once a week would be a good call.

Rather than focusing on bodybuilding type movements, all of the movements here are functional movements that will make you stronger for combat.  If you’re looking for tickets to the gun show, you can work in the bodybuilding stuff in your extra time.

General Warmup for each day: Walk 5 – 10 minutes, then stretch lower and upper body:

https://www.youtube.com/watch?v=UmVZgIYgWQg

https://www.youtube.com/watch?v=eveYJP1indI

Monday

Squats: 5 sets of 5 repetitions: https://www.youtube.com/watch?v=IRlF7wAViec

Deadlifts: 5 sets of 5 repetitions: https://www.youtube.com/watch?v=f-bJlWsoBeM

Pull ups: 5 sets of 10: https://www.youtube.com/watch?v=5qjleEHSo34

Decline Crunches: 5 sets of 20: https://www.youtube.com/watch?v=EMyG7E3wEY8

Conditioning: Tabata workout: 1 round is 4 straight minutes of 20 seconds work followed by 10 seconds rest for each exercise listed below

Round 1: Air Squats: https://www.youtube.com/watch?v=_5GjsbMCOm0

Rest 1 minute

Round 2: Burpees: https://www.youtube.com/watch?v=LHdr7om_5dk

Rest 1 minute

Round 3: Kettle Bell Swings: https://www.youtube.com/watch?v=P7bg9DwGjLI

Rest 1 minute

Round 4: Lunges: https://www.youtube.com/watch?v=HvZdaB9wvXE

Tuesday: 1.5 mile run

Wednesday:

Overhead Press: 5 sets of 5 repetitions: https://www.youtube.com/watch?v=bzX8hLKKhoQ

Bench Press: 5 sets of 5 repetitions: https://www.youtube.com/watch?v=tlkAR4OW4p4

Pendlay Rows: 5 sets of 10: See 5:30 on this video: https://www.youtube.com/watch?v=IHG7ZplyqFw

Weighted Crunches: 5 sets of 20: https://www.youtube.com/watch?v=6L5GptvvQaU

Conditioning: 1 of 2 options below

Option 1: 5 rounds Row 500 meters as fast as possible on concept 2 rower followed by 10 burpees

Concept 2 rower: https://www.youtube.com/watch?v=9A9_sNvJ8zQ

Burpees: https://www.youtube.com/watch?v=TX60BcsO_wE

Option2: Sprint on treadmill for 1 minute, then 10 burpees.  Repeat for 5 rounds.

Thursday:  1.5 mile run

Friday:

Dumbbell or Kettle Bell Front Squats: 5 sets of 10: https://www.youtube.com/watch?v=mpL3pPkb6Wg

Pull ups: perform as many as they can in 10 minutes using varying grips.

Dips: 5 sets of 10: https://www.youtube.com/watch?v=-Ybtd_qks8M

Landmines: 5 sets of 15: https://www.youtube.com/watch?v=nOig1Pmg2RU

Saturday:  Ruck run or hump for 3 to 5 miles.

Sunday:  Rest or catch up with a workout you missed during the week.