A Physical Fitness Program for Warriors

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[@GruntProof]

Detailed list and explanation www.gruntproof.us/

[@anon-yw4wd]

Thanks bro.

[@hatchjerod5555]

Thanks for the refresher on this, it's been years since I was seriously athletic. Been in the pool in zones 3/4 for a year to strengthen my ligaments and overall fitness. What about old guys with the latent disc issues, how does calisthenics or bag work for SHTF fitness?

[@hatchjerod5555]

Also is training for an 800m sprint (1000 m max) on the track and anaerobic hill work effective?

[@sgt.grinch3299]

I’m a two time cancer survivor, two fractured back incidents, and other assorted injuries. I was rucking 10 miles a day with 25 pounds at a 15 minute pace two years ago. Tore hip ligaments due to the chemotherapy. I’m finally starting to walk again, 4 miles a day is where I’m at right now. At 58 years old it will just take time. On the bright side, I still have plenty of trigger finger strength. Semper Fi and Carry On.

[@2012kia]

Thank you for sharing your experience. I am 56 and trying to get where your at. Gives me motivation and sense of urgency. Thanks for not giving up.

[@thomasrfoster4503]

Love the testimony! Never give up. Semper Fi! God bless you!

[@Bojack361]

Hell yeah marine

[@hunt_]

Hang in there man

[@trollslayer2116]

Damn. Broke my leg almost two years ago now and it’s a pain getting back and going. I have to hand it to you I’m not anything close to that yet and should be.

[@theintrovertedcalifornian5047]

Im a 51 year old infantry veteran 2 years ago I was smoking weighed 270 lbs had high blood pressure and could barely walk. I quit the smoking started watching what I eat , started stretching and walking 5-6 days a week and doing a lot of the same exercising i did in the army. and now Im down to 229 lbs and feel 20 years younger. No more high blood pressure and no more blood pressure medication.

[@nohne787]

Glad to see such a great comeback, keep going !

[@stevecochran9078]

That could be called a miracle cure.

[@theintrovertedcalifornian5047]

@@stevecochran9078 not a miracle cure but it was a mental and physical gut check

[@blackzar09]

Proud of you keep it up 👍🏽

[@novakovich5]

Keep going

[@tylergriggs8351]

I’m glad people like you are making this type of content. A lot of people have fitness at the bottom of their priorities. The first time you sprint under fire you realize you can always be faster and stronger

[@GruntProof]

Or patrol on rough terrain for hours

[@CoffeeFiend1]

So many preppers can't even climb 2 flights of stairs without being out of breath and developing shakey jelly legs, but of course they've still got the biggest tactical bergen, tactical beanie hat, tactical watch, tactical socks, tactical boots, tactical trousers, tactical belt, tactical shirt, tactical torch, tactical this and fuckin' tactical that.

[@jerryj3047]

@@CoffeeFiend1 yup

[@UndertheTreesPNW]

​@@GruntProofor when your kids got bigger and you get winded chasing them

[@Bilbus7]

@@CoffeeFiend1 tactical beer belly

[@somecooney5304]

Just did my 4 miles in 56 minutes. Working up to keeping that pace to the full 11.5 miles that makes up my neighborhood (country) block. Spent the last 15 years getting destroyed by the construction industry and a new family. At 45, it's time to get it all back.

[@lrdf4749]

Walking, running, rucking?

[@bigmambahful]

Same here, man. Ditched processed foods and went full paleo and the fat melted off, joint pains went away and I feel 20 years younger.

[@twinarrowssurvival.2.065]

Been rucking and hitting the gym for the last six months it fucking helps so much...

[@Tactical_Muslim]

Wrestling/Grappling, boxing, Muay Thai and other combative martial arts are also very good for fitness. Combine this with other stuff such as rucking, running and functional strength training and you have an amazing fitness program.

[@PLsexpicklePL]

The wrestling grind gave me a work ethic that’s difficult to beat!

[@johnburpi8484]

Was 170lb in the army. Got out Covid lockdown hit got to 310lb it was bad I’m 5,8 by the way so as you can tell I was an obese mother ducker. Try getting back into working out but at that weight I struggled. You know what was the best advice given to me. Just start walking. When your huge and super fat you can’t just go back to running 2 miles and benching 290lb every day it doesn’t work like that z you gotta crawl walk run. I started off just walking half a mile every day soon a mile then two then five stared adding weight started running again it all came back now I’m 195lb and feeling better then ever. Don’t quit and don’t go full balls to walls. Just start off walking and you get there

[@donmarion8808]

Keep up the good work.

[@Blackthorn869]

Proud of you, brother.

[@IronSharpensIron127]

Similar story, I just put on a ruck and started a mile at a time. Now I'm beast mode again and did a 26.2 mile last month! Keep on brother!!

[@troyclegg9849]

Wow impressive! Keep going!

[@Keepmelevel]

Videos are great Randal. No stupid filler crap. Very professional. Straight to the point.

[@ricardoguzman7593]

I love rucking. I did 4 miles with 25lbs in 1 hour 32 minutes. Not bad for a 44 year. I’m an E6 in the Air Force, I’d rather ruck as part of my pt test than run. I also train jiu jitsu which is an excellent workout. Great video brother! Keep them comin! 🇺🇸🫡🤙🏼

[@col.greasebagmcqueen9933]

I'm lucky I. The fact that I have a physically demanding job that has kept me in shape over the years. I'm 44 and still have the same body I had at 22. I usually have to run a multiple times a day at work, too. I can still run 150-200 yards and not be wheezing and barfing. I know a lot of people would say screw all that but I'm grateful for it. Edit: I build and repair concrete swimming pools and do everything from digging the hole to plastering and setting up the filter system.

[@guacamole_kid3187]

Nice man. Im the pumper and nozleman. The gym is still necessary though

[@dhn.]

Running benefits help burn the calories consumed in the E club from the night before so there are no fat bodies busting out of your uniforms. That's it. Optics.

[@PLsexpicklePL]

@@guacamole_kid3187That sounds…. Wrong. You’re the pumper?! Hahaha

[@rotgut14]

"if you overpacked, i dont blame you, i blame your leadership". WELL SAID. Flashback to 94' in Hohenfels when i was an RTO, I was chosen to carry one of the anti-armor rockets, and i got chewed out on a LRRP by my squad leader for humping a zleeping bag in my ruck, when i was young and still new and my TL just watched me get chewed out.... I learned.

[@RedDevil5081]

Hohenfels..... Nice..... 🥃🍻🪂😁👍🏻🇺🇸

[@brandenspica8641]

Loadout depends on mission and mission length. Ive carried anything from 55-100lbs worth of gear in country.

[@ozbelltemp]

The Sandlorian from Tacticon said basically the same thing about training like you would shoot when questioned about shooting in flip flops

[@yeshua1176]

Kettlebell swings squats and pushups does wonders and takes little to no space to do so in

[@titusmarius8718]

Mark Wildman, Dan John, Pavel

[@RuckDocBen]

I did my doctoral thesis on this.

[@1980Baldeagle]

Did 9 in the Corps. My favorite PT was ruckin it. I ran frequently in boots and flack too, usually three 1.5 hr 45lb rucks a week. Here i am at 43 with significant spinal arthritis and four bad disks. Be careful guys, know your limitations and dont push to hard.

[@krisrhebergen]

Rucking was the only enjoyable PT ….

[@bigmambahful]

Men are not meant to run, we're meant to ruck.

[@BillHesse]

Really good video overall! I'm a physical therapist and run my own clinic working with athletes and you're pretty on point with this. I would say that some muscles benefit from the higher rep range BUT when talking about the major strength building compounds, 3-6 reps for 3-8 sets works wonders for strength. When I use higher reps is for when we want to target hypertrophy for a targeted reason and / or the muscle group is a stability oriented one and fiber makeup dictates that higher reps and endurance are more important vs maximal strength. You've consolidated a lot of information that are commonly in the darkness for field and tactical athletes alike. Former 0311 that graduated from crayon eating to getting a doctorate and having a passion for fitness and performance. Get some!

[@xNulg]

I agree and disagree. You may not need to specifically run 2-5mi, but the improvement to aerobic fitness can be applied to many modalities. The same goes for bench press. You may not ever specifically do a bench press type of movement in combat, but the upper body strength gained from it can be applied. Carrying a 240 + spare barrel + ammo + plate carrier + helmet + water source through uphill and marsh for MILES sucked ass. Strength is important, no doubt, but if I wasn't as conditioned as I was, I would not have carried it for long. Didn't matter how much I could've squatted and deadlifted. That being said I swear by Tactical Barbell. Best strength and conditioning program I've ever used.

[@TacticalGaggle]

Ive been doing powerlifting for years and have done CrossFit off and on (I like it). Started doing rucking late 2023, ruck every week or every other week now and man it's a game changer in terms of what it's done for me physically

[@haveaniceday7950]

What have you noticed?

[@TacticalGaggle]

@@haveaniceday7950 I don't run. Don't like running in general. Rucking has been my main cardio driver and decided few months into rucking to test my run times which I haven't done in a decade. Ran a 9 minute mile and 17 minute 2 mile at a steady manageable pace. HR averaged 120s. Could of got way better times if I ran faster. But for not running in over a decade for time I'll take it.

[@JeffHanauer]

60th birthday I did 60 pushups. Deadlift 350 at 59yrs. You inspire to do rucking. Thanks for the motivation. Seven miles this past weekend, looking for ten in a week. I'm still at 3mph on mountain logging roads, but all components to my ruck are improving, everything on the up and up. Your content is being pushed on all my Bro's.

[@GruntProof]

Awesome! Don't over do the rucking miles or weight

[@CaveLife652]

After a lifetime of contact sports, MMA, a bad motorcycle accident, and years of work in physical labor I'm in rough shape at age 37. I need a total shoulder replacement in my left shoulder despite having a pristine rotator cuff. I have plates, screws and rods in both legs. And, after going to graduate school and having three kids in 3.5 years I'm out of shape which pisses me off. The conclusion I've come to is fitness starts with diet. I lost 50 lbs last year by just intermittent fasting. Now I'm able to walk and hike comfortably. For strength training I can only do light weights and exercise bands without risking injury. Now I focus on cardio, flexibility and high rep low impact strength training. I may be past my prime, but I'm slowly rebuilding a respectable baseline.

[@richardwang474]

Im no grunt, but I've done combat sports most of my life. Power lifted, then bodybuilded for years. This is really good information regarding strength.

[@CoffeeFiend1]

The being able to run 3 miles in full gear thing is more or less (I know it'll get flack because people with chime in with outlier exceptions but...) it's more or less for more niche units, not necessarily SF or SOF as this'll mostly be Americans here but just units that are small and get into a contact and need to huff it away very, very quickly over a long distance because they're mostly on their own for whatever reason. One thing about training long distance runs with 50lbs of gear though is that it's very easy to injure yourself, you need to know how to do it because you may need to do it but practicing it can also fuck you relatively easily and it's a long recovery.

[@kingqw3rty-_-982]

What would I look up to find the correct way to do that?

[@Stevonater]

@@kingqw3rty-_-982you would firstly need a good trail/track that won’t have you falling or tripping. You will also need good rucking technique and there’s lots of info on KZbin for that. You should also be doing steady state cardio and strength training to be sure that your physically able to handle the load and work capacity

[@kingqw3rty-_-982]

@@Stevonater thankyou that was very informative.

[@andyperkins2523]

Burpees equals strength and conditioning. Add weighted vest do 100 to 200 at a time. Prision style and you will be in the best shape of you're life.

[@jhosk]

You made me cringe thinking about those, they do make you strong

[@RedDevil5081]

"Train like a convict". 🥃🍻🪂😁👍🏻🇺🇸

[@andyperkins2523]

I added an inch to every muscle group besides my calf's. And the conditioning was amazing. Add in some pullups to the routine it's just endless what you can do. After a few months you will see results.

[@PLsexpicklePL]

You know what’s also really good and so basic, yet very difficult? Planks. I remember they’d always punish us with a nice 5 minute plank at the end of wrestling practice.

[@matthewhawke8902]

You really gained mass from burpees? Were you not lifting before?

[@bogreen1872]

Former Army here. I weighed myself before a mission in Afghanistan once and I was carrying 150 lbs of gear for a year. I carried the 240B a lot of the time and sometimes my ammo in my assault pack. I lost 50 lbs and I didn’t really have it to lose. Fitness is important.

[@Jonathan-SW89]

And we thank you for the information Sir.

[@optimumperformance]

Plyometrics (Jump Training & Shock Training) is often neglected yet highly effective

[@rhugh02]

Just hit 60, still do my 4 hrs road work with my dog. Not as strong as I was when I was in the Corps but can hold my own and be useful to others when need. Semper Fi

[@db-xp6zw]

I'm so freaking happy somone else has the same concept I have had regarding military PT. I was an 11B and quite honestly a shitty runner, but strong as hell. I caught so much crap about my running and same thing when deployed OEF 11-12 not once did we run more than a few meters at a time. But what we did is climb freaking mountains and lift heavy shit all damn day. So yeah all those PT studs running 11 or 12 min 2 miles couldnt keep up with any sort of weight on their backs. Im not saying that we shouldnt incorporate running into out programs but it needs to be more realistic, short fast sprints of long drawn out runs...

[@WayfaringWaz]

Good information on the basics and not so good information about the rep ranges and warm ups and whatnot but still better than probably what 95% of people are doing. Overall appreciate the content and the effort to put together videos like you do.

[@WayfaringWaz]

For the record not wrong but also not fully right, there’s more nuance and context dependence on the fitness aspects. But the need for fitness and general physical preparedness can not be understated.

[@Soulja4ChristWeAreAtWar]

You could also start with those adjustable weighted vests.

[@billmcdowell4826]

Good job, it makes a lot of sense . Back in the 70s, we trained in our BDUs and combat boots. Shorts and tennis shoes weren't even a thought. 👍🇺🇲

[@lsporter88]

As a former Football Player and Track and Field Athlete, I totally agree with your philosophy of trainning. Your information is accurate based on my own personal experience. Great video.

[@lsporter88]

Wise Man....

[@DuneRatt]

Spot on! I can attest. My routine is pretty much that. I'm creeping up on 60. I do heavy, low rep, a few days a week, and alternate days with endurance cycling. I train for a couple of century rides, a year. It's been the proven method for me, for the last 20 years. Even if I have to take a few months off, it always gets me back to peak in no time.

[@Jupiterxice]

Cardio is a must as well combat art like boxing/wrestling mix.

[@TheBiggE.]

I thought I was decently fit until I did some boxing. You get in that ring and some of those three minute spars have been the longest 3 minutes of my life. Never knew the term “gas out” before. Every man should do some boxing in my opinion

[@Jupiterxice]

@@TheBiggE. Control that breathing my guy. I been boxing for 7 1/2 yrs trust me when I first started my boxing coach said enforced that.

[@Jupiterxice]

@@johnj8840 most infantry guys or former especially SF i seen were not as in shape when they came to boxing gym

[@bradwilson7514]

I have been going to the gym since I retired last year at 62 years old. I was told repetitions since High School, I do fifteen to twenty, so that's what I've been doing. I also do two miles on the treadmill after the weight machines. I will try this different approach. I am an active person, besides going to the gym, I farm, and like the outdoors. Thanks for the info

[@davidfisher12865]

Thank you for being a force multiplier

[@RoninPrepper87]

I’ve been working out and getting shape for SHTF, it’s good to be in physical shape not just for SHTF but also for health reasons.

[@WilliamsWynn]

This is practical wisdom. I’m a graduate of the Special Forces Officer Course vintage 1976. The cadre at that time only cared about how much you could carry and for how long. Running was unimportant. Also, foot conditioning along with boot fit was an obsession of theirs. These truths were immediately apparent when humping the jungles of Central America with the 7th SFGA.

[@juliusreinke120]

They have you run to keep your endurance up so you stay active and healthy

[@sebastianspyra9460]

Very simple and effective training program. Many thanks for these impulses. I will try it out next week. You have very interesting videos and topics. Greetings from a former paratrooper from Germany.

[@jerryj3047]

a lot of people can't handle high altitude you should train for that also, good video man

[@HardcoreFourSix]

When I was in the 101st (MOS 11C30), we did an NTC rotation and some intellectuals from the Pentagan came out to the box to study the soldier's load. They weighed everything, including our boots and BDUs. My load was the heaviest in the mortar section (I was the old guy and section leader). My total load was 138 pounds, and I weighed about 180 back then (1993). One of the skinny guys in my section was carrying less weight, but his load represented a higher ratio of load to body weight than mine did. Of course we were gassed by the time we made it to the objective. Now that I am 61, I am feeling all the mileage, but I am still trying to stay somewhat ready to respond to SHTF

[@brettspencer892]

My movement consists of BJJ drilling and sparing twice a week, basketball for 2 hours once a week, and strength training 2-3 times a week. It has been a good mixture of movement and will be adding more rucking in the future. Love the topic and really challenges me to think practically.

[@robertwallace4515]

That intro music is metal AF. Now that is what a warrior listens to!

[@brokencrayon8055]

Starting Strength is solid. 100%

[@ericb1876]

I completely disagree. Me being the 220lb guy in the platoon I always felt concerned that if I get hit I’m screwed. Stay lean and mean and you will be way better off. I normally agree with this dude but don’t buy this crap. Find a balance. Be strong enough to move my fat ass but quick enough to do it again and again and again……

[@ericb1876]

lol after listening to the entire video, he’s got some great info. Grain of salt my dude

[@sheepdog2113]

52 yo diabetic and running and lifting and love being told people mistake me for 35-40yo…love that you guys are focusing on this….many have a ton of high speed gear, and couldn’t last 2 seconds walking with it on….Thanks again for your knowledge and service

[@Crusader1097]

I really enjoy your fitness series. You obviously use the kiss method. And that's what I appreciate about you.

[@ericspears5237]

I was a 11C in 2003, Mortarman, as a Gunner I carried the canon, bi-pod, Sight unit and Small Baseplate with 4 rounds of 60mm HE and all of my basic Kit. To include 7 Mags, an M4 and a full Mopp suit and Gas mask with all of its filters. And 2 1qt canteens and a Camelbak with water. Total weight 104lbs and we walked from 1 hour before dawn to well past dusk from village to village all the way to Baghdad with the occasional ride here and there.

[@deltaecho8732]

Thanks for putting these videos out. I am working on better fitness, but I know I can do better and these videos help a lot in the motivation department.

[@italian_hillbilly]

this good stuff. Ive been training for about a year to get back in shape. I've lost 120lbs with diet, walking, strength training, and eventual running. ive slowed myself down several time due to lack of allowing recovery time. Ive found that combat fitness reminds me alot of my time playing football and training for that. sprints, strength training ect. 3 sets of 5reps was always the go to with heavy compound movements. ect...

[@skeetwebster9389]

I get the emphasis on rucking, but I think cardio (i.e., running, biking) is valid because it keeps your cardio pulmonary austen fit. Especially for us older guys. Fit it in where you can. Get strong, ruck, but keep your heart healthy while you're at it. Also, if you're new to this, ease into it. It's easy to hurt yourself if you hit it too hard right out the gate.

[@ngut5915]

Do some activity in uneven terrain at least once a month in shoes that don't support your ankles. No high intensity or high load stuff, just something to keep the stabilizing muscles and tendons in shape.

[@Maatdrummer1]

I live in the burbs, but near a beach. I have a civilian black back pack with 30 pounds of water and other stuff innit. I hide a pistol belt that weighs around 12 pounds hidden under my shirt. I walk 3.5 miles once a week on sidewalks and sand. I walk in regular tennis shoes a mile or two everyday. I run in shorts and tennis shoes in the sand for 3 miles. I do a shit ton of pushups and pull ups. I'm strong AF from doing it for 50 years, mixing in some heavy sometimes just for a change. LIkewise with martial arts. Do a lot of stuff everyday for a long time and your body adapts. What I do different from civilians except for hikers is a carry heavy stuff for an hour or so. It's hard. Choose your hard.

[@oldsoldier181]

Like a lot of things in life, we tend to over complicate things. Especially when it comes to fitness. We dont incorporate new ideas: we add them into our current ones, and make them longer, and more difficult. The human body, for all its complexity, is simple. Move heavy things. Walk long distances. Its not rocket science.

[@BTCPT]

Physical Therapist and strength coach here, great video but I can absolutely guarantee that training hard at the 8-12 rep range will absolutely effectively improve strength for all but the most advanced lifters

[@KirkWallace-lw4sl]

Glad you talked about pack weight as a leadership failure - it is to a point. Vest and ammo is going to weigh 40#, there's no way around that, but no one needs the large MOLLE on patrol. However, this is a GWOT perspective where we have a base that you come back to. Conducting dismounted patrol base ops and/or guerrilla ops for an unspecified duration, you have to carry your life with you. On one hand, mandatory packing lists are dumb, on the other hand, so are 18yo pups. My life fits in a medium and as an O-type no one's telling me otherwise, but I've also had younglings show up to a month-long exercise with no spare socks; you earn that light pack by experience.

[@floridaman8136]

This advice is GOLD. When i first joined the army I thought the David Goggins type workout was the best for you (just push yourself running, rucking and calisthenics.) I wrestled in HS so I was athletic but I had no idea how to brace and barely did any true strength training. Best ACFT score I got was 550. Met a buddy who easily maxed ACFT and started working out with him. Turns out he did no cardio other than heavy carries (as in running for 30m with his body weight in each hand, not 60lb kettlebells).I cut cardio completely and started focusing on squat, DL, weighted pushups and chinups. Now I've moved to bench and OHP over pushups. Our COF at work has a squat rack so I stopped working out after hours and would just lift when we weren't doing anything else. Added up to about 30min 3x a week, closer to an hour if I had time/energy and wanted to get more hypertrophy and volume in. By purely strength training I got my ACFT up to a 590.

[@leveractiongypsy1848]

A 60lb pack is a standard western mountain pack weight for an adult man going into the high country for 7-10 days.Its a good practice in so many ways if you dont already do longer distance pack trips of 50+ miles over a week or two.

[@Tovashi]

What happened to the lean and mean soldier? "Lean" doesn't mean "skinny". Skinny is frail and weak. Lean is strong and conditioned. Train both. IMO, being a runner who lifts would be preferred over a lifter who runs. Concurrent training works as does periodization. Pick one and grind it. You only need to be strong enough.

[@ebskinner1]

This was a good video....good pep talk...excellent motivator to keep from getting complacent! Thank you and look forward to more of your content!!

[@kevinbenoit7167]

I put a hiking backpack on. Then put some weights, to mimic a load out in my bag, since I cannot wear my gear when training outside in public. I am 46 and strength training 4 days a week.

[@TheQuantumPotato]

You must be reading my mind, I was just hoping you might make a fitness video! One thing that's helped me a lot: Something is always better than nothing. Even if you really don't feel like it, or you're incredibly busy, just get out and do something. It's way better than just sitting around and ditching your exercise for the day. The main thing is that even if it's not a really hardcore workout, it will keep your momentum going. Once you miss one day, it's way easier to miss the next.

[@rickjohnson6818]

These are great points and I love the channel. With age comes longer recovery times because the metabolism slows down. Injuries sustained throughout our highspeed youth never fully heal so us old guys seem to have to carry those as well. I'm no guru so I don't know which training is more beneficial to increase metabolism, faster recovery and enduring the aches and pains from youthful stupidity. I imagine that's where low impact cardio would help?

[@brandyhouston2105]

Thanks for the age, weight and advising people to be balanced. In younger years I would tear it up FR...nowadays I'm getting tore up..walking while carrying something innocuous in nature is my goal. Your right to that getting out, getting moving is key. I try and sleep outside as often as possible. Thanks for making the video.

[@joshhiggins3131]

I recently came across a study which suggested that loss of fast twitch muscle fibres was a major cause of falls in old age. Apparently though chucking in some box jumps and / or medicine ball throws into your warm up will help prevent that muscle loss

[@robbentodd6824]

I feel bad that I didn’t get the chance to watch this when it was first published. Good info for newbies. I love the realistic take on the subjects he speaks on.

[@chrisMackenzie-m2x]

Good stuff! Yeah, in iraq we just ran block to block, building to building or back to the Stryker.

[@cam507]

Tactical Barbell is exactly along the lines of what he’s talking about, super awesome and simple program. Two books Vol I and II, very short reads (a few hrs each). Plug and play. Compound lifts 3x a week and conditioning 3x a week. Tried a ton and this one’s mine for life to run!

[@mma709]

Just found your channel I am 50 year father to two. You inspire me too get back into shape

[@FaustianDaydreams]

Ya know, I know this stuff and I should train myself this way, but I need someone to remind me sometimes. Much appreciated.

[@billbaggins7355]

Just put on your gear and go for walks and hikes. You'll get there.

[@matkasim]

this is gold info

[@wittmer341]

Starting strength is the best program out there for weight training. Definitely do the rucking, but for a “sport specific” workout that includes some sprinting- look up the 100 and 7 rifle drill. It’s about 20 minutes worth of shooting and moving that will give you a good mix of marksmanship training at PT.

[@ZionistWorldOrder]

alot of great tips in short time

[@Milwaukee307]

I herniated a disk in the army and eventually was medically discharged. A couple years later I did starting strength and I gained a ton of muscle in just 3 months. It only takes 30-40 min three times a week. My bench nearly doubled. My backs so messed up I can’t squat with weight or deadlift anymore. Right now I’m starting to lift weights 3 times a week MWF and hit the punching bag twice a week T,TH. I have wanted to start rucking again for years.

[@44-SWAGNUM-MAGA-X]

I heard long steady state cardio actually helps the heart more then HIT cardio where the heart kinda is twitching. I love doing my burpees and jumping jax with bodyweight deadlifts tho as unnecessary as it is. I really need to ruck tho, never done it yet.

[@bullpup33]

My workout routine is Rocky 4. Also, workout outside the gym. Go outside your immediate surroundings and become extremely aware of your surroundings.

[@a4f4e4]

The workouts to never over look. Well 4. Squat, deadlift, burpees, and sprints. This is combat training. You ain’t gonna be popping out pushups you’re gonna be pumping those legs and getting back up

[@michaelsudsysutherland5353]

Slightly better than Rippitoes Starting Strength, especially when you hit a plateau, is Josh Bryant's "Jailhouse Strong" and "Rucking Gains" program that incorporates some more variation to the the "5x5" strength training; or Dan John's "Easy Strength" (squat movement, press movement, hip hinge movement, loaded carry, abdominals) at a 2 sets of 5 five days a week for strength; then do your sport specific training (i.e. rucking for grunts, running for running athletes, basketball for ballers... etc).

[@PistonDrivenGun]

Sprinters can do long distance, many distance guys cant sprint. Strength also is speed. Fantastic video. Will work well with your miniteman Loadout video thanks brother.

[@11bravo4victor4]

During the surge my combat load out was 130+ all day every day. That was my body armor and A pack. They had to install a wheelchair ramp back at the company. The entire chain of command was relieved we had so many wounded and killed.

[@andruskisteele1897]

35 pounds in a rucks pretty light, that would be if your just training. But in the field you’re bringing a much larger packing list. 55 - 60, seems to be the average but we have done much more depending on how long we are going to be in the field for. I’m currently active duty 11b. I agree massively with your advice and experience on how much rucking is a great way to get better. When I was at home, I would ruck with 80lbs for a 5 mile loop. Then stretch and go for a nice run. Man I would feel amazing and be able to run for ever with no weight. Thank you for the video brother 🤙.

[@thomasorchard]

Pretty solid advice. I'd slightly disagree on rep ranges, though. I think it's a good idea to mix it up with low and high reps because they're both beneficial to strength.

[@BUZZKILLJRJR]

What I used to do for long backpacking trips that I would have more weight than normal, is I would start training weeks of ahead of time, I would pack my pack and go to the distance plus more at a quick Pace, with more weight than what I was going to carry on my backpacking trip. That way when I went backpacking i was stronger and used to MORE weight, so it was super easy, I'm talking going up and down Hills and everything, like your backpacking but with 20 pounds more, just more weight than what you would carry with you normally as you do your walking and moving in your body will get used to it. So as soon as you put on the pack with 10 or 20 lbs less weight it was nothing going that distance with that amount of weight

[@210edub]

I don’t know who you are or why you’re video came across my feed. But I really felt this video, you sir have a new follower 👍🏽

[@gunsandcafe]

For those of you that are logging 50+ hour weeks Saturday Upper body workout or Push Workout Sunday Lower body workout or Pull Workout Wednesday Full body workout Walk/Ruck 3-5 days a week for 30 minutes

[@dalejansen127]

i always told gys to train for the thing you aren't built for. Big guys have a lot of strength just by virtue of their mass and density. Little guys like me at 5'9" 160 (5'9" 130 in college) need to focus on strength. We are built for speed and endurance. That said, don't ignore your gift but def focus on balancing the equation. 💪🏼💪🏼💪🏼😎

[@mikegray8164]

Wendler’s 5/3/1 is another program worth doing. I would recommend doing that after starting strength has run its course.

[@Abdu572]

Its good to hear innovative out of the box practical approach

[@SwampFox101-sj6ul]

Weighted vest works great to me it simulates a load out even just doing things around the house. Doing it with web gear is a must it helps you to become familiar with your gear. Doing push ups with it all on is good. As for running only if I am chased.

[@jjloewenstein]

No matter what I do burpee every

[@georgecarousos6735]

I've found that the only thing that really gets your natural hormones kicked up is free weights where you load the spine. As Randall said, squats, deadlifts, overhead presses....stay away from machines and do free weights. The number one thing that changed my body is intense high rep goblet squats. I take 30% of my body weight and do 30 reps. For me that's 65 lbs and I do two or three sets of 30 reps. Then drop the weight down 10 lbs and try to get 20-30 reps for a couple of sets. Then another 10 lb drop and another two sets. That's it for that leg day. Being in my early 60's, this method has made the biggest difference in my overall health and fitness over the past 6 years and is an excellent foundation for the rest of your bodies strength and endurance.

[@qxlxp]

In my 60's as well. My primary leg workout is KB halo squats in the 20 - 30 reps range using 16-20K weight. (I like the core work) My workout is interval-based and total tonnage lifted, so my weight, sets, and reps vary, but I will always max out my heart rate multiple times during the workout. Besides the crazy high cardio impact, high rep squats develop mental toughness. High rep squats just plain hurt, but you know the pain is temporary and you just have to push thru it. Not that heavy, low rep squats don't hurt, but after a few sets of 30 reps with moderate weight, minimal rest, and maxed out heart rate, you experience a special kind of hurt ;)

[@brandonm6052]

I used to have a sheet from my football days that a coach designed for us. On our heavy days or max out days we worked up in weight for each lift over say 3-4 separate sets. That final set to push your max was listed as a 2+ and the coach had to be there to verify the reps. Generally if we could do 4 he would allow us to increase our max 5# for the following weeks schedule. While in school we obviously incorporated conditioning (many times plyometrics) before or after lifting. If we had a weights "class" we lifted every day but it was always alternating upper vs lower body. As you stated just do both every other day.

[@onthegojoe78]

Good words man. I love you blunt approach.

[@chrisb.4496]

Never happened once, got to love that sand hill training though...

[@huwhitecavebeast1972]

Right, cardio and even sprinting should be separate from strength training. Life long athlete here, I wrestled and did all the demanding sports (boxing, mma). I can deadlift 400 and more. A 40 pound pack seems light to me, you are right about that too. So I agree with what you are saying, and know from experience.

[@mountainskyaerialphotograp3921]

Good stuff. I'm north of 66 (Retired LEO), and am sadly very out of shape. BUT, I have begun a strength training program. I have been working out 3 times a week, but not like you said. So, I will start giving it a try (Weight wise) that is. Rather than 10 reps, I will try 5 as much as I can do. I have a good place to go ruk around my home so that should work. If someone calls, I know most of the SO\Police around. Thanks for the info. One thing I think you missed is incorporating Firearms drills in-between these work outs! One needs to know his tools even in the dark.

[@chrislandrum62]

Started hitting the gym last week after 5 years; focusing on the big three strength training.