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Warrior Soul Fitness: Training for Combat Readiness

Warrior Soul Fitness: Training for Combat Readiness

January 02, 2016

I'm not gonna lie, when I was in the Marine Corps, I was a shitbag. I smoked, drank, and I'd do PT only when I had to.  Of course, I was young and still always got a first class PFT, but thinking back on it, I really wish I'd applied myself more.  Part of the reason I hated PT so much was because military PT was fucking boring.  This was pre-crossfit, and the Marine Corps didn't exactly encourage lifting weights, which was what I was really interested in.  Over a decade later, functional lifting is encouraged for combat effectiveness, and we have a lot more to work with.  

Since leaving the Marine Corps and becoming a personal trainer, I really wished I knew then what I know now.  This is how I would train for combat effectiveness if I were still in the Marine Corps.  

The big differences here versus when I was in is that there is less emphasis on running.  If you think about it, Marines don't ever do anything like a PT run in shorts and a skivvy in combat.  If you're running, you're running with a shitload of gear.  In training, you don't want to do this all the time as it could create some serious problems with your joints, but at least once a week would be a good call.  

Rather than focusing on bodybuilding type movements, all of the movements here are functional movements that will make you stronger for combat.  If you're looking for tickets to the gun show, you can work in the bodybuilding stuff in your extra time.  

General Warmup for each day: Walk 5 - 10 minutes, then stretch lower and upper body:



Squats: 5 sets of 5 repetitions:

Deadlifts: 5 sets of 5 repetitions:

Pull ups: 5 sets of 10:

Decline Crunches: 5 sets of 20:

Conditioning: Tabata workout: 1 round is 4 straight minutes of 20 seconds work followed by 10 seconds rest for each exercise listed below

Round 1: Air Squats:

Rest 1 minute

Round 2: Burpees:

Rest 1 minute

Round 3: Kettle Bell Swings:

Rest 1 minute

Round 4: Lunges:


Tuesday: 1.5 mile run



Overhead Press: 5 sets of 5 repetitions:

Bench Press: 5 sets of 5 repetitions:

Pendlay Rows: 5 sets of 10: See 5:30 on this video:

Weighted Crunches: 5 sets of 20:

Conditioning: 1 of 2 options below

Option 1: 5 rounds Row 500 meters as fast as possible on concept 2 rower followed by 10 burpees

Concept 2 rower:


Option2: Sprint on treadmill for 1 minute, then 10 burpees.  Repeat for 5 rounds.


Thursday:  1.5 mile run



Dumbbell or Kettle Bell Front Squats: 5 sets of 10:

Pull ups: perform as many as they can in 10 minutes using varying grips.

Dips: 5 sets of 10:

Landmines: 5 sets of 15:


Saturday:  Ruck run or hump for 3 to 5 miles.


Sunday:  Rest or catch up with a workout you missed during the week. 

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