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re: Military/LEO Workout Thread
Posted on 10/13/17 at 4:11 pm to StraightCashHomey21
Posted on 10/13/17 at 4:11 pm to StraightCashHomey21
We did this workout below with one of the generals here. This was a few days ago and I am still sore.
Workout of the Day:
1.) 21-15-9 Rep Scheme
Medicine Ball (MB) Thrusters
MB Russian Twists
Run 1x Lap
2.) 100 x MB Situps (SU) w/ Partner
100x Air Squats (Partner Planks)
Run 2x Laps
3.) 100 x Kettlebell Swings (KBS) (Partner Plank)
100 x KB Deadlift (DL) (Partner Plank)
Long Run w/ partner (Red Route)
4.) 21-15-9 Rep Scheme
Burpees
SU
Run 2x Laps
5.) 30 x MB Front Squats (Partner Plank)
20 x Hand Raise Pushups (HR PU) (Partner Plank)
10x Flutter Kicks (Partner Plank)
Run 1x Lap
We used 35lb KBs and 14lb MBs. This was done with a partner. Rounds 2, 3, and 5 were split up with one doing the exercise and one doing the plank. That was rough during the third round.
For our laps, we ran around the block. The long run was about 1.5 miles. The total distance ran was around 4.25 miles.
Workout of the Day:
1.) 21-15-9 Rep Scheme
Medicine Ball (MB) Thrusters
MB Russian Twists
Run 1x Lap
2.) 100 x MB Situps (SU) w/ Partner
100x Air Squats (Partner Planks)
Run 2x Laps
3.) 100 x Kettlebell Swings (KBS) (Partner Plank)
100 x KB Deadlift (DL) (Partner Plank)
Long Run w/ partner (Red Route)
4.) 21-15-9 Rep Scheme
Burpees
SU
Run 2x Laps
5.) 30 x MB Front Squats (Partner Plank)
20 x Hand Raise Pushups (HR PU) (Partner Plank)
10x Flutter Kicks (Partner Plank)
Run 1x Lap
We used 35lb KBs and 14lb MBs. This was done with a partner. Rounds 2, 3, and 5 were split up with one doing the exercise and one doing the plank. That was rough during the third round.
For our laps, we ran around the block. The long run was about 1.5 miles. The total distance ran was around 4.25 miles.
0
Posted on 10/20/17 at 4:28 pm to StraightCashHomey21
Did they publish any other phases? Tried searching and couldn't find anything.
Posted on 10/24/17 at 5:37 pm to UBamaJelly
nah i didnt see anything
there is another CCT/PJ guide out there i have in pdf format.
there is another CCT/PJ guide out there i have in pdf format.
Posted on 10/22/18 at 3:28 pm to StraightCashHomey21
I did a shitty job keeping this thread up so ill be posting more content from here on out
Soflete no longer post free workouts which is a major bummer.
I should probably do a google drive or something for all the programs i already have.
Soflete no longer post free workouts which is a major bummer.
I should probably do a google drive or something for all the programs i already have.
Posted on 10/22/18 at 3:31 pm to StraightCashHomey21
All the Army guys better start hitting some heavy deads with the ACFT on the horizon. Those 110lb marathon runners the Army loves to foster gonna be in a world of hurt.
Posted on 10/22/18 at 3:35 pm to OleWarSkuleAlum
the trap bar weight isn't even that heavy for the new army pt test 
Posted on 10/22/18 at 3:40 pm to StraightCashHomey21
Yeah not heavy for you and me. These ultra-marathon runners the Army loves cant even pick up a 30lb kettlebell without toppling over.
Posted on 10/22/18 at 8:52 pm to OleWarSkuleAlum
LINK
Link to my google drive
It has plans and training methodology in there from
24 STS AF (CCT,PJ, TACP) Prep
Navy Special Warfare Center ( Seal and SWCC) Prep
Marsoc prep
RASP prep
Ranger school prep
Canadian JTF
British Royal Marines
Also I Have the the Power Athlete aka Crossfit Football guide in there
Link to my google drive
It has plans and training methodology in there from
24 STS AF (CCT,PJ, TACP) Prep
Navy Special Warfare Center ( Seal and SWCC) Prep
Marsoc prep
RASP prep
Ranger school prep
Canadian JTF
British Royal Marines
Also I Have the the Power Athlete aka Crossfit Football guide in there
This post was edited on 10/23/18 at 10:54 am
Posted on 10/22/18 at 11:00 pm to StraightCashHomey21
I take my civil service test next week. Hopefully, I’ll be able to check in on this thread to hell me advance later.
Posted on 10/23/18 at 8:50 am to DeafJam73
quote:
I take my civil service test next week. Hopefully, I’ll be able to check in on this thread to hell me advance later.
What are you going into?
BTW guys much of the Greyskull and 531 stuff is very applicable here. But you should be hitting the mainlifts and then cutting back extensively on the supplemental and accessory lifts and focusing on bodyweight/skill trianing and then conditioning both intense and easy conditioning.
What i mean by skill training is focus your efforts to real world applications. If you want suspect you may be carrying or tackling guys, well do strongman lifts that simulate that. If its hand to hand combat, well use that as your conditioning, etc etc
but the basic principles apply still.. be strong, be conditioned, have strong hips, be explosive and stay injury free. Focus on those things and you can adapt any well designed program to you.
BTW on my drive i have the tactical barbell training programs and a shite ton of others that are all specific. But again any program works so long as you keep the above priciples I laid out in mind and adapt those.
Whole point is to become a very hard to kill son of a bitch. Also I highly recommend the neck extensions from greyskull for those in LE. A strong neck = less chance for damage during an incident.
Posted on 10/23/18 at 9:05 am to lsu777
LA state police. I want to get involved with SRT, special investigations, that sort of thing.
Posted on 10/23/18 at 11:10 am to DeafJam73
Good luck, that academy is killer. It will have your cardio on point.
Posted on 10/23/18 at 11:53 am to DeafJam73
I heard it was easy.
Good luck
Good luck
Posted on 10/23/18 at 1:24 pm to burgeman
quote:
Good luck, that academy is killer. It will have your cardio on point.
Yeah I’ve been losing weight and doing lots of conditioning to prepare for it. I have no doubt I will be competing against former military or athletes. Honestly, I doubt I will get accepted the first time. I can meet all the physical requirements, but I can’t compete with a Marine. At least not yet.
Posted on 10/23/18 at 2:49 pm to DeafJam73
how old are you?
i seen you shitting on crossfit but you probably need to start working on functional fitness
no one gives a shite how much you can bench press, those guys usually burn out on push ups the fastest.
i seen you shitting on crossfit but you probably need to start working on functional fitness
no one gives a shite how much you can bench press, those guys usually burn out on push ups the fastest.
Posted on 10/23/18 at 3:08 pm to StraightCashHomey21
26
Most of the shtting on crossfit is tongue in cheek. I don’t really like it, but whatever. As for pushups, I can do pushups. Can I do 100 straight in a minute? No, but I can do pushups. Cardio improves as I lose weight. I’ve been working on condotioning for a while.
Most of the shtting on crossfit is tongue in cheek. I don’t really like it, but whatever. As for pushups, I can do pushups. Can I do 100 straight in a minute? No, but I can do pushups. Cardio improves as I lose weight. I’ve been working on condotioning for a while.
Posted on 10/23/18 at 4:39 pm to DeafJam73
FYI if you try something like SRT
What you consider a push up and what they consider a push up will be two totally different things
What you consider a push up and what they consider a push up will be two totally different things
Posted on 10/23/18 at 4:55 pm to StraightCashHomey21
Okay.
Posted on 10/23/18 at 5:52 pm to DeafJam73
you sound like a cocky frick that will be humbled with the quickness
take any advice people give and soak it in
take any advice people give and soak it in
Posted on 10/23/18 at 6:02 pm to StraightCashHomey21
Not sure how you expected to respond to your vague post, but don’t act like you have any idea about my perception or attitude towards this type of thing. I’m well aware that I’m walking into a world I know very little about.
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