This workout is free on this blog, but it is one of the toughest programs I have ever thought of, so you may want to watch this video before you progress to the bottom.
When I think of Warrior, I think of elite military and elite fighters. To be sure I am training the Warrior Training warriors in Costa Mesa, and anyone around the world following these workout plans as an actual warrior, I had to come up with a measuring system. If the warriors that worked the program correctly could enter into the physical and mental realm of elite military and elite fighters, I know I have done my job.
Know that the workout programs are insane and can cause injury and even death before you start. Also you should consult a physician if you are going to take part in any of this training to ensure you have the proper physical and mental readiness. You may also want to see a priest, because you will probably be digging into the spiritual realm to accomplish some of these feats. Know that I do not assume any liability for any injury, death, or other issues that come about because, YOU are deciding to do this…not me…I have already warned you of the potential dangers of this program.
Okay now that my liability is out of the way and I have scared off all the people too intimidated to do something insanely glorious…Here is the program this week:
Homework
Homework has to do with the stuff you will need to be self-disciplined in…if you can’t do this stuff on your own…you were not cut out for the elite military or elite fighting levels of warrior training. If your workload is too much on Monday, Wednesday, and Friday…than you can switch them to Tuesday, Thursday, and Saturday. Mon and Tues, Wed and Thurs, and Fri and Sat are always interchangeable. Just keep moving, don’t ever give-up, and put in the work!
- Day 1- It is Monday, THE BEST DAY OF THE WEEK! The Day you can start it all of on the RIGHT path! 60 minute (1 hour) Level 2 or Moderate to Moderate-High Run for measured distance. The key is to keep your heart rate, perceived exertion, or performance level at 50-75% for an hour. Remember you are trying to build up to longer distances every Monday you do this.
- Day 2-30 minute Active Rest (Jog/walk, swim, bike, etc) Pick a cardiovascular exercise and get your blood pumping and your breath going for 30 minutes. Level 1 or low to moderate levels here.
- Day 3-Wednesday is Hump day, so we will always do a light hump to push us through the week and enjoy what God has gifted us with! Throw 20-30 pounds in your pack and go at a Moderate pace for an hour. Whether that is a fast walk or a slow jog. This pace should be much faster than your Distance and Heavy Hump day on Friday (or Saturday). You will be striving for longer distances as the weeks progress. The more you track and measure the better you will tend to do.
- Day 4-Thursday is another 30 minute Active Rest (Jog/walk, swim, bike, etc) Pick a cardiovascular exercise and get your blood pumping and your breath going for 30 minutes. Level 1 or low to moderate levels here.
- Day 5-Heavy Hump for distance (or we can call it a ruck or a forced march or a gnarly backpacking day…whatever suits your fancy warriors…I prefer hump because I am a Marine, and I love the looks you get from everyone when you are describing it using your most serious war-face…hahahahaha) This week we will Throw 40-50 pounds on our backs and go for seven miles. be sure to pack water, fuel and any other necessities you may need…i.e. toilet paper.
- Day 6-30 minute Active Rest (Jog/walk, swim, bike, etc) Pick a cardiovascular exercise and get your blood pumping and your breath going for 30 minutes. Level 1 or low to moderate levels here.
Warrior Training
Whether it is in-home, in the gym, or at Innovative Results incredible facility, this is wear smart training begins, and the warriors separate from the average everyday types. Every day we will warm-up with multi-directional movements and Eischen’s Yoga. Every day we will also cool down with multi-directional movement, stretching and other recovery techniques.
- Day 1- Speed Training, this is easy to over-train and can be very dangerous, because it is so dynamic: Lower body and core speed build-ups with the speed ladder and step with ample recovery time. Upper body and core speed with push-up/step and power wheel or C-band
- Day 2-Push, pull and twist for weight and sets (5-12 reps)
- Day 3-Squat, lunge, and bend for weight and sets (5-12 reps)
- Day 4- Speed Training, this is easy to over-train and can be very dangerous, because it is so dynamic: Lower body and core speed build-ups with the speed ladder and step with ample recovery time. Upper body and core speed with push-up/step and power wheel or C-band
- Day 5-Push, pull and twist for weight and sets (3-8 reps)
- Day 6-Squat, lunge, and bend for weight and sets (3-8 reps)
If you need clarification on how to break these programs down, we would love to see you at Warrior Training in Costa Mesa, CA 92626.
Aaron Guyett 714-469-9338
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