Workout Routines

Battle Ready Military Training: Phase 1, Boot Camp

At basic training, soldiers train for strength, speed, and agility in the field. Here's how you can, too.

by CSCS
Warrior Fit Phase 1: Boot Camp
Per Bernal
Per Bernal
Duration 4 weeks
Exercises 7
Equipment Yes

As a greenhorn, you will be focusing on developing foundational strength and a solid baseline of conditioning that you can apply to the phases that follow. An empha­sis on basic moves with simple rep schemes and gradual progression will have you filling out your shirt­sleeves while simultaneously strengthening your combat chassis.

The Phase 1 Challenge: 25 Consecutive Pullups

The first challenge will target the vertical pull. Using strict pullups only—kippers need not apply—you’ll test your mettle in getting your body weight to the bar. Check your proficiency level against the following standards:

  • 20-25+: Excellent
  • 15-19: Good
  • 12-15: Fair
  • 11 or fewer: Poor

Attempt this challenge once per week, prior to your scheduled workout. Each time, try to beat your previous week’s total.

Return to M&F's Guide to Getting Battle Ready>>

Phase 1 Routine Perform this routine three times per week, allowing at least one day of recovery between sessions.

Exercise 1

Box Jump You'll need: Box How to
Box Jump thumbnail
5 sets
5-7 reps
-- rest

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
5 sets
5-7 reps
-- rest
Alternate with either front or back squat each workout.

Exercise 2-alternate

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
5-7 reps
-- rest
Or front squat; Alternate with deadlift each workout.

Exercise 3

Weighted Pullup You'll need: Dip Belt, Pullup Bar, Weight Plates How to
Weighted Pullup thumbnail
5 sets
5-7 reps
-- rest

Exercise 4

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
5 sets
5-7 reps
-- rest

Exercise 5

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
100 ft. reps
-- rest

Exercise 6

Kneeling Ab Wheel You'll need: Ab Wheel How to
Kneeling Ab Wheel thumbnail
3 sets
15-20 reps
-- rest

Exercise 7

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
5 sets
30 sec. reps
-- rest
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