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Military Program New Improved Version
Military Program New Improved Version
@harryshepfitness
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PREPARATION PROGRAM
Welcome to your 8-week journey towards getting Marine fit. This program consists of 6 training
sessions per week. However, these aren’t all 100% effort sessions, let me explain. So, Monday –
Wednesday include some hard sessions, these should be given at the intensity they require. Thurs-
day is somewhat optional (obviously recommended). It includes more of an active recovery rowing
session followed by some mobility. These sessions are to be performed at a steady state, easy pace.
This is to allow you to recover somewhat and still be able to hit the following sessions at a good
intensity. The reason that this session is recommended, especially for those wanting to join the
military, is because you need to condition your body to the demand of working every single day!
This is the best way to do this! If there is anything on the program that you are unsure about, most
of the movement demonstrations can be found on my YouTube channel. Anything else that you
need to know please don’t hesitate to ask me via E-mail or Instagram. Let’s get started!
If you are struggling with any of the movements within this programme please go to my YouTube Channel,
https://www.youtube.com/channel/UC_JT1V_UGWC_O1mQgt8qJsg?view_as=subscriber where every
movement is demonstrated by myself. Just go to the videos section and search for the movement you need
demonstrated.
Hope you enjoy the program, Get stuck in!
The weeks are broken down as follows, Monday is about combining running and body-
weight movements, something that you need to be used to when you get into the military.
Tuesday is centred around leg training, with a strength piece and an endurance piece. This
is important as your legs are the foundation for everything, having strong legs is vital for
anything. Wednesday’s programming includes a tempo run and further training for the
boy-weight tests, arguably one of the more important days in the week as it is directly
focused around the tests. Thursdays, as mentioned are for active recovery or rest. Friday, I
have included more of an endurance run along with a pull strength. And finally, Saturday’s
are a longer conditioning piece utilizing the bike to get some low impact cardio in. this is
coupled with one of the bodyweight tests, as practice makes perfect.
KEY @harryshepfitness
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https://youtu.be/h7ZWl_W-ynI
https://www.youtube.com/watch?v=AcCrAKfPaTg
https://youtu.be/H-mMaG7U9kM
TEST WEEK @harryshepfitness
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MONDAY
*Notes
All-out effort on this. First session of your program! Go for it, we will re-test this in 8 weeks so
let’s get an accurate representation of where you’re at.
WEDNESDAY
*Notes
Ensure you are strict with yourself, the stricter you are in practice the better prepared you will be. The
links to the relevant videos are underneath the movement. Go to complete failure on these.
FRIDAY
*Notes
Run this as hard as you can, choose a pace that is tough to keep for that distance.
WEEK 1 @harryshepfitness
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MONDAY
A) Pull Ups
3 Sets
50% reps
*Rest 90 sec*
*perform half the amount of pull ups that you did in the test week*
C) Sit Ups
3 rounds
Max reps in 60 Seconds
*Rest 60 Sec*
*Notes
Keep perfect form on the pull ups, 50% should not be too challenging for the sets so focus on good
movement! Go for it on part B lets start the week off with a bang!
TUESDAY
A) Back Squat
4 sets 5 reps @ 65% of max
*Rest 2 min*
2 sets of 10 @55% of max
*Rest 2 min*
B) Leg Endurance
30 seconds work/ 30 seconds rest x 10 minutes
Alternate between:
Jumping Lunges and Goblet squats
C) Swimming
30 minutes Swim RPE 6-7
*This shouldn’t be a hard effort just some low
impact, aerobic conditioning*
C) Core
5 minute Plank
*Every break = 5 Pull Ups
10 Sit Ups
15 Down Ups
*Plank for as long as possible, every time
you have to break, perform the above
penalty work*
*Notes
This interval session is there to improve
your 1.5 mile time! Try your best to stick
to your paces. The rest of this session is
specific to the other bodyweight tests!
Get after it!
THURSDAY
A) Row
3 sets 1000m RPE 6
*Rest 3 min between sets*
*Notes
Ensure you don’t go too hard on the row, you shouldn’t be too
fatigued by the end of each set, keep that RPE 6. For the mobility,
Make sure it gets done, as it is imperative for injury prevention.
FRIDAY
A) Run
30 Mins
*Start as an easy pace and increase this every 5 minutes throughout the 30
minutes*
C) 4 Sets
10 Pull Ups
15 Inverted Rows
*Rest 2 min between Sets*
*Notes
Make sure you go out on an easy pace on the run, the last 5 minutes should
be around 85%. Part C doesn’t have to be unbroken, just try and limit the
amount of sets you have to do to complete it.
SATURDAY
*Notes
This kind of cardio is perfect for getting used to mixed modalities,
you’ll quickly realise how bad this kind of workout can get if you
push on the bike! Don’t expect to PR the test just yet, its just good
practice to get used to what you’re going to expect on the day.
WEEK 2 @harryshepfitness
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MONDAY
A) Pull ups
3 Sets
55% reps
*Rest 90 sec*
*perform half the amount of pull ups that you did in the test week*
C) Sit ups
3 rounds
Max reps in 60 Seconds
*Rest 50 Sec*
*Notes
Again, perfect form should be aimed for on the Pull ups. Getting your body used to
mixing running with other movements is important for the military! Part B is perfect
for that. Try to beat your score on the sit ups this week.
TUESDAY
A) Back Squat
4 sets 6 reps @65% of max
*Rest 2 min*
2 sets 8 reps @60% of max WEDNESDAY
*Rest 2 min*
A) Run
B) Leg Endurance 4x 1000m @1.5 mile pace
150 Jump Lunges for time *Rest 2:30 min*
*Every min on the min = 5 Burpees* 2x 500m @<1.5 mile pace
THURSDAY
A) Row
2 min on/ 1 min off x7 sets (RPE 6)
*Notes
This row is there for more of a low impact, active recovery, don’t go out too hard! This should be
a sustained effort. Try to go for a 20 min mobility at the least! There are some good videos online!
FRIDAY
A) Run
35 mins
*every 5 minutes increase the pace*
*Notes
Working a lot on pulling strength here, be ready for a PUMP.
SATURDAY
A) Bike 10km
*Every 2 minutes perform
10 V ups
5 Hand Release Push Ups
*Notes
Go hard on the bike try to complete it in
as little sets as possible. Pick a different test
each week and try to smash it, as it is the
best practice.
WEEK 3 @harryshepfitness
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MONDAY
A) Pull ups
4 Sets
55% reps
*Rest 90 sec*
*perform 55% of your max set of pull ups*
C) Sit Ups
3 rounds
Max reps in 60 Seconds
*Rest 45 Sec*
*Notes
Added another set this week on the pull ups, lets grind
this one out. Part B is a long one, be smart on the first
few rounds that run is deceptive.
TUESDAY
WEEK 4 Squat
A) Back
Tuesday
Build to a heavy 3 reps
A) *Take
Back Squat
70% of that and perform
Build to a10heavy
2 sets reps 3 reps
*Take 70%rest*
*2 min of that and perform
2 sets 10-12 reps
*2 min
B) Legrest*
Endurance
21 minutes Every min on the min
B) Leg
MinuteEndurance
1: 20 Jump Lunges
4 rounds
Minute(16 min)
2: 20 Jump Squats
1 minute Wall Sit
Minute 3: 45 sec Plank
1 minute Max Air Squats
1 minute Max Jumping Lunges
C) Swimming
1 minutes
5x 150mREST RPE 7 (technique focus)
Into 2 sets 2 minutes treading water
C) *Rest
Swimming 90 seconds between all efforts,
4x5you
minute
shouldefforts RPErecovered
be well 7 by the
*Rest
end90ofseconds*
the rest*
Into 2 sets of 2 minutes treading water
*Rest 60 seconds*
*Scaled Down Options*
WEDNESDAY
Lighter weights on the squat in order
*Scaled Down
to ensure Options*
perfect form. Part B is a lot
lunges! A) Run
of reps again, don’t be ashamed to cut
6x 800m @1.5 mile pace (or below)
these reps down if needs be.
*Notes *Rest 2:30 min*
Weight
*Notes is creeping up again on the squat. Attempt to keep hitting the same amount of reps for the squats
andThe
lunges on part B. another technique B) Push ups
weight has gone up very slightly focused session with the swim! Make sure you are switching up the
strokes and practicing different Every 20 seconds x 12
on the squats. this week’s leg ones.
endur-
WEEK 10 reps
ance4piece is longer than normal as
Monday
well and I’ve included some core with
A) it.
Pull Ups C) Core
This will help with overall strength.
4 Sets 4 rounds
The swim is another technique session
60% reps 30 sec MAX Crunches
just added dome distance!
*Rest 2 min* 30 sec MAX Leg Raises
*perform 60% of your max set of pull ups* 30 sec Plank
30 sec MAX Mountain Climbers
B) 4 rounds for time *NO REST*
400m run
30 Kettlebell swings @20kg *Scaled Down Options*
20 Push ups Increase the rest on the running, try to
10 Kettlebell Goblet Squats keep the pace the same. Opt for 10 sets
on part B. Include a 30 second rest for
C) Sit Ups part C.
10 sets
Every 20 seconds perform 10 reps *Notes
Intervals getting slightly faster this week
*Scaled Down Options* getting comfortable with that pace being
faster
Decrease the pull ups to either 50% or 55% depending on where you’re at.than yourthe
Lighten 1.5weight
mile pace. TheKettle-
on the push
bell movements accordingly. ups reps are increasing this will be a
tough one. Stay with it!
THURSDAY
A) Row
25 min continuous (RPE 6)
*Notes
Another active recovery row. Don’t worry about the pace, this
ones all about time on the rower. You should aim for the mobili-
ty to be around 15-20 minutes again.
FRIDAY
A) Run
40 Mins
*every 4 minutes perform the following
20 Push Ups
C) 4 sets
10 Pull Ups
10 Bent Over Rows
*rest 90 sec*
D) Inverted Rows
2 sets Max Reps
*rest 3 min*
*Notes
You’ll be surprised at how much an upper body pump will affect your running. Part D is
about going all out in that first set, seeing how you recover and going again!
SATURDAY
A) Cycling Cindy
5 rounds
1000m Bike
10 Pull ups
20 push ups
30 Air Squats
B) Choose another test to do choose the test that you haven’t done so far.
*Notes
More of a Sustained Effort this week for part A, aim to pace the bike and try to stay
unbroken on the reps. Doing one of the tests following a workout will help you perform
when your are fatigued.
WEEK 4 @harryshepfitness
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MONDAY
A) Pull Ups
4 Sets
60% reps
*Rest 2 min*
*perform 60% of your max set of pull ups*
C) Sit Ups
10 sets
Every 25 seconds perform 10 reps
*Notes
Ensure you warm up thoroughly for part B as there is a lot of kettlebell swings to be
done. Make sure your low back and hamstrings are suitably warm before this workout.
TUESDAY
A) Back Squat
Build to a heavy 3 reps
*Take 70% of that and perform
2 sets 10-12 reps
*2 min rest*
B) Leg Endurance
4 rounds (16 min)
1 minute Wall Sit
1 minute Max Air Squats
1 minute Max Jumping Lunges
1 minutes REST
C) Swimming
4x5 minute efforts RPE 7
*Rest 90 seconds*
Into 2 sets of 2 minutes treading water
*Rest 60 seconds*
WEDNESDAY
*Scaled Down Options*
Lower the weight on the Back Squat so that A) Run
you can keep perfect form. Swap Jumping 4x 400m @1.5 mile pace
Lunges for regular lunges! 200m easy
200m @below 1.5 mile pace (HARD)
*Notes *Rest 2:30 min*
Weight is creeping up again on the squat.
Attempt to keep hitting the same amount B) Push ups
of reps for the squats and lunges on part B. Every 25 seconds x 12
another technique focused session with the 12 reps
swim! Make sure you are switching up the
strokes and practicing different ones. C) Core
4 rounds (8 MIN ABS)
30 sec MAX Crunches
30 sec MAX Leg Raises
30 sec Plank
30 sec MAX Mountain Climbers
*NO REST*
*Notes
Do your best to hold your paces until that
last 200m and send it on that! One of my
favourite speed sessions. Your core will be
killer after these 8 min abs workouts in part
C. Sit ups will be no problem!
THURSDAY
*Notes
30 minutes on the rower today. Should be a good sweat! For
mobility, focus on your shoulders, hips and hamstrings.
FRIDAY
A) Run
40 Mins
*increase pace every 5 minutes*
D) 4 sets
6 Bent over rows
8 Inverted rows
12 Dumbbell rows
*Rest 90 seconds*
*Notes
These runs are valuable, teaching your body to get used to finishing strong during a workout. Weight-
ed pull ups are a great way to overload the system and make bodyweight pull ups light work!
SATURDAY
B) Go back to the test you did during the first week and repeat that!
*Notes
The bike at the start and end of the workout is there to shoot the
heart rate up and see if you can string together those reps at a high
heart rate and then carry it on into another aerobic effort! Hopefully
you can PR the test you are taking this week.
WEEK 5 @harryshepfitness
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MONDAY
A) Pull Ups
4 Sets
60% reps
*Rest 90 sec*
*perform 60% of your max set of pull ups*
C) Sit Ups
10 Minutes every minute on the minute
15 Sit Ups
5 Strict Toes to Bar
*Notes
Reps are the same this week for part A, however the rest is shorter. Try to hold a good pace on those
squats, better to move slightly slower and not take as many breaks.
TUESDAY
A) Back Squat
Build to a heavy 2 reps
*Take 70% of that and perform
2 sets 8 reps
*2 min rest*
B) Leg Endurance
10 minutes every minute on the minute
8 Kettlebell Lunges
16 Jumping Lunges (NO WEIGHT)
*Work is performed In the same min-
ute*
C) Swimming
4x 300m RPE 7
*Rest 90 seconds*
Into 2 sets of 2 minutes treading water
*Rest 60 seconds*
WEDNESDAY
*Scaled Down Options*
Adjust the squat as needed to keep prop-
A) Run
er form. Cut the reps down or simplify
5x 5 minute efforts @Below 1.5 Mile pace
the movements on part B, maintain
*Rest 3 min*
doing the work within the same minute.
Decrease the distance or change up the
B) Push ups
stroke to make it more comfortable for
Every 30 seconds x 10
you.
15 reps
*Notes
C) Core
Building up more on the squat again this
4 rounds
week. Part B is shorter in duration than
5 Strict Toes to Bar
the previous weeks, however the inten-
10 V ups
sity has risen. this swimming session
15 Sit ups
is going to be a slightly longer distance
30 Second Plank
than before also. This week we build.
*Rest 60 sec*
*Notes
These runs are a good test, if you can remain
at or below your 1.5 mile pace, then you’ll be in
a good place to be able to PR your run by huge
margins. Part C is going to improve your core
strength and get you used to toes to bar which
are huge in training.
THURSDAY
*Notes
This workout is another favourite of mine give it some on the rower and hold
on to those devils presses!
FRIDAY
A) Run
45 Mins
*increase pace every 5 minutes*
D) 10 sets
10 Push ups
10 Inverted Rows
*Rest 15-30 seconds*
*Notes
Getting quicker at more frequent intervals here. Don’t be too fast out of the gate. These
heavy weighted pull ups are going to help you with your rope climbs when you get to
training.
SATURDAY
B) Again, do one of the tests that you haven’t done twice yet.
*Notes
This one will get real fast. The round of Cindy should take
you 45-50 seconds, if it is taking any longer, alter the reps to
comply with that. Hopefully you can do better on this test
again this week!
WEEK 6 @harryshepfitness
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MONDAY
A) Pull ups
4 Sets
65% reps
*Rest 2 min*
*perform 60% of your max set of pull ups*
C) Sit Ups
Tabata – 20 seconds work/10 seconds rest
X8 sets
*Notes
Pull ups have gone up again. This workout in part B is all about the run, make sure
you send it on the run. Work hard through the reps. C includes pretty much 4 mins
of sit ups. Score is total reps.
TUESDAY
A) Back Squat
Build to a heavy 2 reps
*Take 70% of that and perform
2 sets 8-10 reps
*2 min rest*
B) Leg Endurance
10 rounds
30 seconds MAX Jumping lunges
*15 seconds rest*
30 seconds MAX Dumbbell Front Squat
*15 seconds rest*
C) Swimming
10x 50m (RPE 8)
*Rest 30 seconds*
Into 2 sets of 2 minutes treading water WEDNESDAY
*Rest 60 seconds*
A) Run
*Scaled Down Options* 8-6-4-2 minutes of Running @ or below 1.5
The squats can be adjusted according to where Mile pace
you’re at, either lower the weight or lengthen the *Rest 2 min between each, preferably get
rest. Do regular lunges and lighter front squats faster each set*
for part B.
B) Push ups
*Notes 20 reps every 45 seconds
Another heavy two, hopefully the weight is start- *Keep going until you cannot complete 20
ing to creep up. Another max reps style workout push ups unbroken*
for part B this one isn’t easy, that rest goes by
FAST. More of a sprint style swim this week, let’s C) Core
see how fast we can go. 12 min Emom
Minute 1: 6 Strict toes to be
Minute 2: 16 Single Leg V ups
Minute 3: 20 Sit ups
*Notes
Longer sets holding that pace this week
again, valuable for improving your run
performance! This push ups workout gets
tough quick! Don’t be afraid to scale the
reps. Hold on for as long as possible. This is
an advanced core piece! See how you get on!
THURSDAY
A) 10 rounds
10 Calorie Row
10 Burpees over the machine
*Rest 60 seconds*
B) Mobility (Focus on a more of a full body protocol)
*Notes
Each round is to be completed as an all-out sprint here! Get these reps
done as fast as possible! Try to focus on your hips, chest and shoulders
for the mobility you’ve done a lot of push ups this week!
FRIDAY
A) Run
45 mins
*start slow, every mile you complete, increase the pace*
D) 4 sets
12 Bent over Rows
12 Dumbbell pull over
*Rest 90 sec*
E) 2 rounds
Max reps Inverted Rows
*Rest 3 minutes*
*Notes
Different on the run this time, try to measure how much you increase your pace each mile, we
will re-test this soon. All of this pulling strength is going to help you no end with rope climbs
and pull ups in training.
SATURDAY
*Notes
You should aim to get the work done as fast as you can each round, your score will be the dis-
tance on the bike at the end of 30 minutes. Part B covers the last test of this second cycle.
WEEK 7
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MONDAY
A) Pull ups
3 Sets
70% reps
*Rest 90 sec*
*perform 70% of your max set of pull ups*
B) For time
21-15-9 reps
Front Squat @40kg
Bar facing Burpees
*Run 400m between each set*
C) Sit Ups
AMRAP
2 rounds
60 seconds – 45 seconds – 30 seconds – 15 seconds
*Rest as long as you work each set*
*Notes
Pull up reps are getting high now! Try and keep good form for this one! This workout is a blow-
out! Choose a weight that allows you to go unbroken for the sets!
TUESDAY
B) Leg Endurance
4 rounds (20 minutes) WEDNESDAY
1 minute MAX Calorie Row
1 minute MAX Air Squats A) Run
1 minute MAX Dumbbell Lunge 3 x 8 minute efforts *Rest 4 min*
2 minute Rest *this is to be performed around your 5km
pace*
C) Swimming
5-4-3-2-1 lengths (25m pool) *Resting 30 sec be- B) Push ups
tween* 25 reps on the minute every minute x 8
*Rest 2 min* sets
1-2-3-4-5 lengths *Resting 30 sec between*
Into 3 minutes treading water C) Core
8 MINUTE ABS
*Scaled Down Options* 5 sets
Again adjust the squat percentage to keep with 30 seconds MAX Crunches
where you’re at. Go pretty hard on part B that rest 30 seconds MAX Leg raises
should be long enough for you to recover pretty 30 seconds Plank
well. 30 seconds MAX Mountain climbers
*NO REST*
*Notes
The bulk of this session is part B, make sure you hit *Scaled Down Options*
your squat percentages and give it your all in the Try and cut the time on the run and
workout. It’s only 20 minutes. WORK HARD maintain the pace, if you do this, think
about adding a set to catch up with over-
all running time. Cut the reps on part B
to suit your ability. Add a rest in for part
THURSDAY C.
*Notes
You should be getting around 1 min of rest per
round here. Push the row get it done as fast as pos-
sible.
FRIDAY
A) Run
50 Mins
*start slightly faster than last week and increase the pace every 5 minutes*
D) 3 sets
10 Dumbbell/cable Pull Over
10 Bent Over Rows
Amrap Inverted Rows
*Rest 3 minutes*
*Notes
This is the longest run of the program. Still try to make sure you are getting faster throughout.
Into the last few weeks now should be feeling good!
SATURDAY
A) 3 rounds
2 sets
1km Bike
15 Russian Kettlebell swing @32kg
15 Bar facing burpees
*Rest for the time it takes*
*Notes
Part A, the format makes it tough. You will complete the
work 2x through, rest for as long as it takes, and repeat that
for 3 total rounds.
@harryshepfitness
WEEK 8
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MONDAY
A) Pull Ups
4 Sets
70% reps
*Rest 2 min sec*
*perform 70% of your max set of pull ups*
B) 25 minute AMRAP
800m Run
40 Sit ups
20 Push ups
C) Sit Ups
100 reps for time
*every min on the min perform 5 Burpees*
*Notes
Last week to improve your pull ups, stay strict with yourself, these are always for quality. Don’t
push the first run too hard, this workout is long! Pace it well. The sit ups section should be com-
pleted in under 8 minutes, if it isn’t adjust the reps.
TUESDAY
THURSDAY
*Notes
You’ll have to push either one take into consideration your strength. I.e if you’re good on the rower, use
that to drive your round times down.
FRIDAY
A) Run
55 minute run
*every mile increase the pace*
D) 4 sets
12-10-8-6 reps of dumbbell prone row
6 Bent over row
*Rest 2 min*
*Notes
This is another version of the running workout a few weeks ago. Lets try and beat the
distance that we got the other week. Part D is a bit of pull redundancy you have to manage
your fatigue here.
SATURDAY
*Notes
This one is a leg burner for sure. Quality workout! This is all we’ve got for
today! Let’s smash it! Last session before the final test week!
TEST WEEK @harryshepfitness
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MONDAY
A) Bleep Test
*Complete the 20m bleep test with preferably on concrete*
*Notes
Let’s get some PRs this week, put all that hard work to use. Put the effort in. This week will be
the same tests as the first week.
WEDNESDAY
*Notes
All the strength and endurance work you have been putting in will be put to the test here! These body-
weight tests are no joke as you know. But you should be fully ready to attack them.
FRIDAY
*Notes
Last session of the program. This is an all-out effort! you will know exactly what
you need to hit for your chosen service so get after it!
REVIEWS @harryshepfitness
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Thankyou for choosing HS Fitness! If you enjoyed the program or found it beneficial please
leave a review by emailing @hsfitnessreviews@gmail.com. Any feedback is welcome.