What results can I expect?
You will build lean strength with endurance and fat loss, if you are following our nutrition programs as well.
How can I get the best results?
Does this program work for fat loss?
What equipment do I need optimally/ideally?
For this program, ideally you will need the following equipment:
Kettlebells (as many pairs as you need for proper progression; substitute with dumbbells as best as possible and at your own risk, if you do not have the equipment)
Battle Ropes (at least one 50 foot, 1.5 inch battle rope)
Here are two options you can use as alternatives to the running programming: VersaClimber and Airdyne/Assault Bike, because they are contralateral in their movement patterns, and are closest to the effects felt while running, with the exception of impact
Pool that allows for swimming with clothes on (if you cannot find one that allows for this, you can swim with shorts, but it would be better to practice how you would train and fight)
What if I only have one kettlebell or rope?
You can still make this program work, you will have to be creative with some of the exercises. We can give you some advice through the comments section.
Why is tracking so important?
If you are not tracking, it will be difficult to see and improve your progress. Tracking shows you how much you have improved in a given week or specific exercise.
How many times can I go through this program?
As many times as you would like, considering the variability and progression, it would be ideal to continue the progress from weeks 9 through 12.
Can I add anything to this program or do this program with another program?
I would not suggest adding to this program or doing this program with another program, as this program gets very intense and voluminous very quickly. Adding more to something that is already a lot, is setting yourself up for failure.
How this program works:
How does this program work?
Improve mobility - through Specific Adaptations to Imposed Demands (SAID principle)
Improve strength - through SAID principle and progressive overload
Improve power - through SAID principle and progressive overload
Improve endurance - through SAID principle and progressive overload
Improve running speed and efficiency - through SAID principle and progressive overload
Improve movement variability strategies to reduce the chance for injury
Improve self-regulation for movement effectiveness and efficiency
These improvements are done through consistency, SAID principle, and progressive overload.
Who it’s for:
Who is this program for?
This program is built for the military person looking to massively improve their strength and conditioning for their military service.
This program is for the person who is looking to join the military with improved strength and conditioning.
This program is for the fitness enthusiast looking to try something that is military’esque.