The workout program is designed for strength and endurance, not bodybuilding.
Week 1
Day 1:
- 100 meter swim, nonstop; any stroke but not on your back.
- Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Day 2:
- Stationary bike; 20 minutes at 70% heart rate.
- Side straddle Hop or Jump rope 10 minutes (work toward nonstop).
Day 3:
- 3 sets (maximum repetitions) of push-ups in 30 seconds.
- 3 mile run (moderate, 8-9 minute pace).
- Rope Climb/or 3 sets (maximum repetitions) of chin-ups Forced march with rucksack (1/4 body weight); 5 miles
in 1 hr 15 min along the road or 1 hr 40 min cross country.
Day 4:
- Stationary bike; 20 minutes at 70% heart rate.
- 40 yard sprints (10 times; 30 second rest).
- 15 meter swim.
Day 5:
- Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.
Day 6:
- 3 sets push-ups and sit ups (max repetitions in 30 seconds).
- 3 sets chin-ups (max repetitions).
- 200 meter swim.
Day 7:
- Rest
Week 2
Day 1:
- Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.
Day 2:
- Stationary bike; 20 minutes at 70% heart rate.
Day 3:
- 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
- Run 5 miles (moderate 8-9 minute pace).
- 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.
Day 4:
- 300-meter swim, nonstop; any stroke but not on your back.
Day 5:
- Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.
Day 6:
- 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
- Stationary bike; 20 minutes at 80% heart rate.
- 15-meter swim.
Day 7:
- Rest
Week 3
Day 1:
- 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
- Run 4 miles (fast to moderate 7-8 minute mile).
- 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee
Day 2:
- Stationary bike; 20 minutes at 80% heart rate.
- Jump rope or Side straddle Hop 12 minutes (work towards nonstop).
Day 3:
- A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 4:
- Swim 400 meters.
Day 5:
- 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
- Run 6 miles (fast to moderate 7-8 minute mile).
Day 6:
- Stationary bike; 20 minutes at 80% heart rate.
- Jump rope or Side Straddle Hop 10 minutes nonstop.
- 15-meter swim.
Day 7:
- Rest
Week 4
Day 1:
- Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.
Day 2:
- Swim 400 meters.
- 4 sets dips (max repetitions).
- 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
Day 3:
- Run 6 miles (fast to moderate 7-8 minute pace).
- 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.
Day 4:
- 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
- Stationary bike; 25 minutes at 805 maximum heart rate.
Day 5:
- Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 6:
- 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
- Jump rope; 15 minutes nonstop.
Day 7:
- Rest
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