(Started on July, 2012)
There are a lot of generalizations, but I’ll be making a video of the whole routine soon.
Overhead work = When I’m going down hill on bike, instead of taking the easy distance I’ll hold the bike over my head and walk until I can’t hold it up anymore. That’s when I’ll switch to Side work.
Side work = Holding the bike down to my side but off the ground as I walk. This is similar to carrying a litter with team members.
SUNDAY
Recovery
Full-body Stretch (All day focus as usual)
Super-hydrate (All day focus as usual)
MONDAY
Daily Warm-up
Bike 18+ miles (with overhead + side work)
10 25m Underwater Swims
Swim 1,000m (Combat Side Stroke)
Swim 2,000m w/ fins + 4 35m Underwaters
Practice bobbing and treading water
40 Four-count Flutter Kicks w/ fins
30 Pushups (2 Sets)
12 Pull-ups + Full core workout
Run 3 miles (1st 1.5 at full speed)
Combat Skills Training
TUESDAY
Daily Warm-up
Bike 18+ miles (with overhead + side work)
10 25m Underwater Swims
Swim 1,500m (Combat Side Stroke + Freestyle 50/50)
Swim 2,000m w/ fins + 4 35m Underwaters
Practice bobbing and treading water
40 Four-count Flutter Kicks w/ fins
10 Pull-ups (8 sets) + 30 Push-ups (25 Sets)
Run 3 miles (Constant High Intensity)
Full upper-body workout
Combat Skills Training
WEDNESDAY
Daily Warm-up
Bike 18+ miles (with overhead + side work)
10 25m Underwater Swims
Swim 2,000m (Combat Side Stroke)
Swim 2,000m w/ fins + 4 35m Underwaters
Practice bobbing and treading water
40 Four-count Flutter Kicks w/ fins
12 Pull-ups + 30 Push-ups (2 Sets)
Full lower-body workout + Full core workout
Combat Skills Training
THURSDAY
Daily Warm-up
Bike 10+ miles (with overhead + side work)
10 25m Underwater Swims
Swim 2,000m (1st 500m HIGH INTENSITY)
(Combat Side Stroke)
Swim 2,000m w/ fins (1st 500m HIGH INTENSITY)
+ 4 35m Underwaters
Practice bobbing and treading water
45 Four-count Flutter Kicks w/ fins
12 Pull-ups + 50 Push-ups
Run 6 miles (Intervals)
Combat Skills Training
FRIDAY
Daily Warm-up
Bike 15+ miles (with overhead + side work)
10 25m Underwater Swims
Swim 4,000m (Combat Side Stroke + Freestyle 50/50)
Swim 4,000m w/ fins + 2 50m Underwaters
Practice bobbing and treading water
50 Four-count Flutter Kicks w/ fins
10 Pull-ups (8 sets) + 30 Push-ups (25 Sets)
Run 9 miles (Long Slow Distance)
Full upper-body workout + Burnout sets
Full core workout
Combat Skills Training
SATURDAY
Daily Warm-up
8 mile 50+ lbs. Ruck March
30 Push-ups (2 Sets)
12 Pull-ups
Full lower-body workout + Burnout sets
Combat Skills Training
Here’s a list of some of the individual exercises that I do throughout a week.
United States Special Operations
Preparation Workout
(8th Evolution)
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