There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.
These 12 exercises are divided into two workouts, “A” and “B.” Perform workout “A” on Mondays/Thursdays and Workout “B” on Tuesdays/Fridays. Perform exercises 1A, 1B, 1C and then rest 20 seconds. That is one set. Do three total sets. Repeat for 2A, 2B, 2C. Take 2 seconds for the negative, pause for 1 second, and do a 1-second positive. *Follow this tempo for the explosive moves: 2 seconds negative, 0 second pause, explosive positive. Building broad shoulders and six-pack abs, like Chris Evans in Captain America, is merely a side effect of this four-week power plan.
WORKOUT A >>> Page 2