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Military Fitness Programme Sample

seanlerwill sean lerwill commando green beret special forces book mensfitnessFor those of you that missed it, I wrote a Military Fitness book for Men’s Fitness at the end of last year which was published earlier this year.

It’s a high intensity 12 week programme designed to get you both Commando Fit and cover model lean at the same time! The exercises are mainly bodyweight based with the TRX Training equipment being used for a wide range of moves. I pay particular attention to tempo in the programme, using that to progress the exercises instead of increasing weights as is usually the favoured option in the gym.

There’s a basic nutrition plan in there so that alongside the high intensity training you can ensure you are getting the nutrition right as well: whether that’s eating enough or eating a little less!

The book can be found on Amazon, and here’s the first weeks training for anyone who wants to give it a go:

Week 1

Monday – Legs

Warm up 5min jog
Mobility work
Dynamic stretch
2 sets body weight squats 20reps

  1. Knee height box jumps 5reps 3sets
  2. TRX Pistol squats 8reps 3sets 3010
  3. Split squats 8reps 3sets 3010
  4. TRX hamstring bridge 8reps 3sets 3010
  5. Walking lunges 20reps 3sets 20X0
  6. TRX squat jumps 10reps 3sets

Tuesday –  Upper

Warm up 5min jog
Mobility work
10 quick press-ups
10 quick bench dips

  1. Pull-ups to failure 3 sets 3010
  2. Press-ups to 10reps 3 sets 3110
  3. TRX inverted row 10reps 3sets 3010
  4. TRX flyes 8reps 3sets 3010
  5. Full dips 8reps 3sets 3010
  6. TRX biceps curls 10reps 3sets 3010

Wednesday – Rest

Thursday – intervals & core

Warm up 5min jog
Mobility work
Dynamic stretches

  1. 40metre sprint, jog back x 2
  2. 20metre sprint, job back x 4
  3. Ab rollout 5reps 3sets 3010
  4. TRX rollout/spuerman 8reps 3 sets 3010
  5. TRX plank saw 8reps 3 sets 3010
  6. Sit-ups 8reps 3sets 3010

NB. sprints are FLAT OUT.

Friday – Upper

Warm up 5min jog
Mobility work
10 quick press-ups
10 quick bench dips

  1. Chin-ups to failure 3 sets 3010
  2. Full dips 10reps 3 sets 3110
  3. TRX inverted row 10reps 3sets 3010
  4. TRX triceps ext 8reps 3sets 3010
  5. Wide arm press-ups 10reps 3sets 3010
  6. TRX reverse flyes 8reps 3sets 3010

Saturday – Finisher

Warm up 5min jog
Mobility work
Dynamic stretches
Arms, trunk, leg circuit

  1. Sprint around track or football/rugby pitch
    10 press-ups
  2. Sprint around track or football/rugby pitch
    10 leg raises
  3. Sprint around track or football/rugby pitch
    10 body weight squats

2-5mins rest, then repeat

Sunday – Rest

Don’t forget I write bespoke training plans for a multitude of goals: from obtaining a cover model physique to preparing to attempt an elite military entrance test.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC