This plan is for someone that wants to improve their fitness in order to be better prepared for tactical operations and to be ready for when disaster strikes. This plan demands 5-7 hours of your time each week with a little more time on the weekends when I have you doing some solid TABs and concluding with a the 8 mile CFT(Combat Fitness Test) in week 12. This plan is made for the beginner fitness level and someone that hasn't done any training in a while. You should be able to do this plan right off the couch and progressively and rationally improve your fitness without overdoing it. The goal here is to progressively improve your fitness, so by the end of the 12 weeks, you will be fitter than you have been in a while, and also a little lighter and more healthy. This will also help you in case of a real survival incident. You will need to be able do some jogging and running towards the end of this plan, so make sure you can do this and have good footwear. In the beginning you'll be doing some walking and fast marchs to get used to the new training stress.
This plan, while very similar to the "12 weeks to a Max Velocity Training Camp", isn't exactly the same. This plan will ramp you up at the same rate, and includes many of the same workouts that I use in both the intermediate and advanced levels, and this plan contains languaging that is appropriate to complete the 12 weeks and move onto the Intermediate plan. If you have successfully completed our "12 weeks to Max Velocity Training Camp-Beginner", and attended my camp, then you should move on to the "Improve your Tactical Fitness plan- Intermediate".
Improved cardiovascular fitness is the foundation of all fitness and the fitter you are cardiovascularly, the more endurance and sustained stamina you'll have for any situation. This means that getting your heart rate up, creating training stress on this system will be comprise the majority of your training. You'll do plenty of basic strength training as well in order to make sure you can carry your load bearing equipment, 180 rounds of ammo, water, along with wearing boots and protective clothing. 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 basic tactical fitness 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.