Alright, so I've made many posts about fitness, strength, and nutrition, and I've heard all your questions. Many are still confused; they don't want to read long-winded essays; they just want to be told what to do. So here ya go: a step by step training and nutrition guide. If you do long for the detailed explanations, follow the Combat Fitness playlist
Methodology
A good Soldier must be strong, able to carry loads, and be aerobically fit. We can cover all those components with a simple program:
1. 2-3x per week strength training
2. 1x per week rucking
3. Daily activity: minimum 10k steps, sports, etc.
4. Eat for fuel - not for beauty pageants
THE WORKOUT
Monday: Full Body Strength, Starting Strength Novice Linear Progression*
3-5 Warm-up sets | 3 working sets of 5 reps | Add 5 lbs every workout
1. Squats
2. Bench (Replace bench with overhead press 1x per week)
3. Deadlift 1x5
*Extremely deconditioned or older people may benefit from 2x per week
*Once per week perform a few sets of chin-ups at the end
WARRIOR-SPECIFIC CONDITIONING
Ruck at least once per week
- Wear boots or it's not rucking
- No crazy mileage
- No crazy weight (20-25% of bodyweight)
- You don't need to run
- Example: 20% of body weight, 4 miles
- Increase mileage OR weight ONLY when you can hit the designated distance with a 15/minute mile. Example: 4 mile ruck in less than an hour
- 1g of protein per pound of body weight
- 25-35% of calories from fat
- Remaining calories from carbs
- Eat for your activity level, which almost everyone messes up and under eats. I am currently 188 lbs and eating 3500 calories daily. If my activity increases, so will my food. I am not training for a beauty pageant - I am training for performance, and so should you.
