Civilian Military Combine Training Plan: Week 2

 

Week 2–Day 1

Day 1
Circuit 1
Loaded Squats             
Reps:5
Box Jumps                   
Reps:8-10
Renegade Rows
Reps:10-20 (each side)
Russian Twists          
Duration: 1 min.

Circuit 2
Pullups                               
Reps: 5
Med Ball Wall Toss
Reps: 8-10
Side to Side Push Up     
Reps: 10-20 (each side)
Band Shoulder Stretch
Duration: 1 min.

Circuit 3
Shoulder Press    
Reps: 5
Medball Chest Pass              
Reps: 8-10
Dumbbell Single Arm/Leg Romanian Deadlift
Reps: 10-20 (each side)
Kettlebell Walks
Walk with two kettlebells in rack position. 
Duration: 1 min.

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Week 2–Days 2 and 3

Day 2
Beginner–Rest
Intermediate–Mobility Session
Foam Roll/Lacrosse Ball/Dynamic Movement Patterning 
Duration: 30 min.
Advanced–Sprint 8-12 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15–20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.

Day 3
Deadlifts
Reps:5
Rest: 1 min.
Vertical Jumps
Reps: 8-10
Dive Bomber Pushups
Reps:10-20
Band Chops
Reps 20 (each side)
Bench Press
Reps:5
Rest: 1 min.
Medicine Ball Wall Toss With Side Rotation
Reps: 8-10 (each side)
Resistance Band Swimmers
Reps:10-20
Kneeling T-Spine Rotation
Duration: 1 min.  (each side)
Dumbbell Rows
Reps: 5 (each side)
Rest: 1 minute
Medball Slams
Reps: 8-10
Russian Kettlebells Swings
Reps: 10-20
Single Arm Kettlebell farmers walk
Duration: 1 min. (each side)

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Week 2–Days 4 and 5

Day 4
Beginner
-Rest
Intermediate – Foam Roll/Lacrosse Ball/Dynamic Movement Patterning 
Duration: 30 min.
Advanced–Sprint 8-12 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15–20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.

Day 5
Pit Prep

Pit Movement 1
Pit Movement 2
Pit Movement 3

As many rounds as possible in seven minutes.

Rest: As needed

Repeat Pit: 3.5 minutes for max rounds

Active Recovery
Walk/Jog/Row
​Duration: 10 Min.

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Week 2–Days 6 and 7

Day 6

Rest and Recovery

Day 7

Trail Run or Hike
Duration: 30-45 min

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