This is a 12 week plan to prepare you for one of my Training Camps. This will require that you train 5-7 hours a week in preparation for the class. This is the plan for the "Beginner" fitness level. If you are just getting off the couch and have signed up for my training, then this is where you start. The aim is to improve your tactical fitness level so that you get the best training experience at the class. The goal here is to progressively improve your fitness, so you come to my camp fitter than you have been in a while, and also a little lighter and healthy. This will also help you in case of a real survival incident.
PT, PT, PT will be a big part of this training plan, because you will need to be able to carry your load bearing equipment, 180 rounds of ammo, water, along with wearing boots and protective clothing. At my facility, there is no such thing as "flat". You will either be going uphill, downhill or along the side of the hill, so cardiovascular fitness is critical to being able to shoot and move safely and accurately.
This plan will contain exercises that you can do with just your body weight, and the cardio work will be something you can do around your neighborhood or at the local gym. While you can have a weight training routine in the gym, which can be helpful in many respects, I don't believe that's necessary for one of my camps and therefore is not included in this plan. Functional tactical fitness is the goal.
By combining both cardio and strength exercises throughout the week, Hunter and I have created a periodized plan that allows you to increase your fitness without overdoing it. We have planned in rest weeks as well, so that you can adapt and get stronger during the rest weeks. It's important that you do your best to follow the progression of the plan and do the workouts in the order which we have planned them, as that will give you the most improvement for your training time.
Equipment needed: Bergen (Ruck) (smaller patrol pack progressing to a larger bergen for heavier load carrying), running shoes, Combat boots, Exercise ball.
Optional Equipment: Heart Rate Monitor, GPS watch (Garmin) that can measure your pace. Hanging/fishing scale for weighing your bergen.
Personal needs: You will be doing some running in this plan, but if you can't run, then you can substitute cycling or elliptical for low impact aerobic training. There are alternative exercises listed with guidelines on each as well. You can still do this plan if you can't run, but you need to do alternative cardio.