As a third part to the Military Circuit Training series I'm going to give you a look into a training that I've given to Soldiers to prepare for their selection.

In order to train for their selection Australian forces use a form of Circuit Training. All of these workouts follow the same basic criteria:


  • They're 45 Minutes long at very maximum length.
  • They employ Barbell movements in Circuits to work as many muscles as possible. 
  • There's a core strength element in every workout.
  • There's never more than 60 kg on the Bar at most.
  • Must contain Body weight exercises in line with Military PT Programs. 
Here is a workout program that follows that exact criteria and will give you the same results I've had with elite operatives:


The Circuit Program

-You will workout no more than 4 days per week for a maximum time of 45 minutes per session
-You will perform a mixture of Body weight and free weight movements with an abs workout at the end of each circuit
-Rest between and 2 minutes in between each cycle of each Barbell Circuit.
-Perform each Barbell Circuit 4 times.
-Perform Circuit by doing one set of each exercise followed by the next exercise. 
-Your Abs are trained separately following the Circuit.

Weekly timetable:
Monday=Circuit A
Tuesday=Circuit B
Wednesday=Rest/Run
Thursday=Circuit C
Friday=Circuit D
Weekend=rest or light activity such as light run, cycle, swim or a sport activity


The Workouts

Circuit A
Front Squat x 8
Press ups x maximum
Bent over Row x 8
Romanian Dead lift x 8

Abs
Plank hold as long as possible
Side Plank Right hold as long as possible
Side Plank Left hold as long as possible

Circuit B
Barbell Lunge x 10
Diamond Press Up x Maximum
Dumbbell Step Ups x Maximum
Pull Up x Maximum

Abs
Exercise ball crunch 3x failure
Bow hold for as long as possible
(Lie on your back stretch your arms above your head
hold your legs and arms up until you feel your abs tense
Now hold this position as long as possible)

Circuit C
Back Squat x 8
Incline Press up x Maximum
Walking lunge with dumbbells x 8 each side
Chin up x Maximum

Abs
Abs roller 3 x 8

Circuit D
Dead lift x 8
Press up on the bar x Maximum
Split Squat x 8 each side
Standing Barbell Shoulder Press x 8

Abs
Hanging Knee raises 3 x 8
Plank hold for as long as possible

Why this workout program will be effective for you

  1. You can use the rep scheme as a template. If you want to increase the reps and work for stamina you can. If you want to decrease the reps and work for strength you can do that to.
  2. You are using your full body. When you use your full body in a workout you speed up the results and you work your body as it was meant to be used-as full unit.
  3. Heavy use of the legs. If you want to scorch calories and get your heart rate up you need to involve the legs to do this best. This program includes heavy leg moves to really crank up the metabolic stimulation.
  4. Short rest periods. This will really challenge and stress not only your cardiovascular system but you will test your your strength and movement ability as you should be aiming to keep strict form in each movement.
You see Part 1 and Part 2 here.

DO YOU WANT A FULL 30 DAY MILITARY CIRCUIT TRAINING PROGRAM PLUS DIET PLAN? IF YES THEN BUY YOUR COPY NOW AND DOWNLOAD IT RIGHT AWAY SO YOU CAN GET STARTED.

0 comments :

Post a comment