Military Beginner Functional Strength

Systematic Strength Progression: Utilize a discipline 5% weekly load increase that forces muscle adaptation without exceeding the body's ability to recover. For those with minimal time for working out.  Your off days it is recommended that you do some kind of cardio like walking or light running a mile to three miles, active recovery. Make sure you are eating enough protein, clean eating. I would include doing the inch worm and lunge twist to strengthen and increase flexibility in your hips and spine two/three times a week. 

Sustainable Power Output: To bridge the gap between high-volume hypertrophy and peak strength, creating a body that is as resilient and recovered as it is powerful. 

This program is designed to build functional strength for those needing to improve performance. It reduces the complication of doing several exercises for each day. When doing a ruck you should aim to carry 8-10 pounds in your hand to work your hand/wrist muscles needed when carrying a rifle. The 0 is a place holder for AMRAP.

Program is for M/W/R with Friday as a rest day before rucking on Saturday. Try to get to the 15 min or less standard for the military rucking requirements. Days 1, 2, and 3 are designed to help build strength and stamina for the Day 4 ruck. If you are not able to get to the rucking standard, redo the program again with your new strength 1RM. You will definitely see an improvement. Once you are able to hit 15min or less per mile rucking, move to 5 miles for 15min average per mile. Continue this progression working all the way up to 12 miles. Off Days: T/F: Inch Worm 1 x 1 min, Plank 2 x 1 min, Deadbug 1 x 1 min, Birddog 1 x 1 min, Flutter kicks 1 x min, Superman 1 x 1min. Each wk add 15s until you are able to do 3 min straight with 1 min rest. Sunday is active walking rest day. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Squat (Barbell)

Pull-Up (Assisted)

Deadlift (Barbell)

Overhead Press (Barbell)

Rower

3 Mile Ruck

Running

Overhead Extension (Dumbbell)

5 Mile Ruck

Accumulation Phase

Transmutation Phase

Peaking Phase

Active Recovery Wk

Accumulatio Phase II

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