Combat Conditioning is a free 30-Day super soldier inspired training program designed to help you develop the raw strength, resilience, and adaptability needed to thrive in a rapidly changing environment loaded with stochasticity and uncertainty.
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Program Overview: This 30-Day super soldier inspired training program was designed based on the training methods used by elite soldiers like the Navy Seals, Special Forces, and SAS. The goal of this program is to help you boost performance, build muscle, improve conditioning, and turn you into a physical specimen with a readiness and adaptability capable of handling any uncertain future.
USER ADVISORY: THIS PROGRAM IS INTENDED FOR SEASONED VETS AND THOSE WILLING TO GO DEEP INTO THE PAIN CAVE. USER DISCRETION IS ADVISED.
Program Note: This program is not just about getting jacked; it’s a blueprint for staying ahead in a world where only an elite few will have the physicality required to navigate the unforeseen challenges of tomorrow; and it’s designed to help you develop the raw strength, resilience, and adaptability needed to thrive in a rapidly changing environment loaded with stochasticity and uncertainty.
Workout Split: During this program you will have 5 primary training days, 1 conditioning day, and 1 rest day each week.
Super Sets & Rep Scheme: Some of the exercises are meant to be performed in super, tri, and/or giant sets. So if the sequence says “1a, 1b, 1c” for example, you should perform each exercise back to back without resting. Also, when it comes to the rep scheme, “5×10” means 5 sets of 10.
How Much Weight To Use: The term ‘1 Rep Max’ or (1RM) is simply the maximum amount of weight you can lift for one rep on any particular exercise. In this program, you may see 80% of 1RM listed as a weight to use. This simply means if 250 pounds is your 1 Rep Max on bench press, you will lift 80% of that, or 200 pounds. If you do not know your max you can also calculate this using rep-max loading, where you predict your max based on your 10 rep load. For example, if ask you how much you think you can bench for 10 reps and you say 250 pounds, that would be your rep-max load, which can be used as an alternative to 1RM in many situations, especially when training for hypertrophy.
Active Rest Days: The “rest days” where you aren’t lifting will be active rest days and you will do 15-30 minutes of conditioning such as: Rucking, Running, Swimming, AMRAP, HITT, and more.
Warm Up Sets: Before your first set on each exercise, perform 1-2 warm up sets of 10-15 reps. This will help your joints and muscles get warm and prepare you for the workload that is to come.
Recommended Equipment: Rucksack, Heavy Bag, Speed Bag, Jump Rope, Ankle Weights, Ab-Wheel, Boxing Gloves, Hand Weights (3, 5 and 8 pounds).
Tracking: Keep a workout journal or training log of the weights you use during each workout so you can maintain a general idea how much progress you’re making and/or how much to increase your weights each week.
Week 1 Overview: Welcome to the battle. Week 1. The week that will set the tone and define just how much of a warrior you really are. This will be a test like no other, are you up for the challenge? If so, let’s open our training logs to a fresh page so we can track weight, reps, and cardio numbers because we will be increasing them next week.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Glorious Death Complex: Barbell Back Squats superset with timed Prowler Pull
2. Sledgehammer Slam (using a tire) 3 sets of :60 seconds each
3. Sit-Ups 50 reps
4. Treadmill Sprint 4 sets of :60 seconds max effort (use level 10 incline)
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Bear Complex: Complete the following complex 7 times, without letting go of the bar or resting it on the ground.
5 total rounds complete the full complex. After each round, you may increase the weight and rest as needed.
After you complete the Bear Complex, rest for 3:00 minutes and then complete the following.
2. Barbell Thrusters 3 sets for max reps (try to use at least 135 pounds)
3a. Overhead Double Hand Kettlebell Slam :30 seconds
3b. Sandbag Ground n’ Pound :30 seconds
*Complete both exercises as a super set. Rest for 1-2 minutes between sets. Repeat 3 times*
4. 1 mile jog on treadmill (7 to 9 minute pace)
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Push/Pull Complex: Complete 100 pull-ups and 200 push-ups. This will be a superset, where you will do max reps on pull-ups and then max reps on push-ups. Maintain strict form on each exercise, use a full range of motion and do not cheat.
2. Barbell Complex: Romanian Deadlift 5 reps superset with Bent Over Rows 5 reps
Rest for 1-2 minutes between sets. Repeat 3 times*
3. Standing Strict Barbell Military Press: 4 sets (max reps)
4a. Overhead Double Hand Kettlebell Slam :30 seconds
4b. Sandbag Ground n’ Pound :30 seconds
*Complete both exercises as a super set. Rest for 1-2 minutes between sets. Repeat 2 times*
5. Incline Rucking on Treadmill: Using a backpack, load it up with weight (sand, dirt or a dumbbell should work). If you’re not sure how much weight to use, select a weight that’s equal to about 10 percent of your total body weight. For example, if you weigh 150 pounds, load your backpack with about 15 pounds. Next, throw on your backpack and walk on the treadmill on the highest incline for 15 minutes.
Pro Tip: If you don’t have a backpack (or if you’d like to use the real thing) you can get a pro-grade tactical rucksack here.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Glorious Death Complex: Barbell Bench Press superset with timed Prowler Push
2. Boulder Shoulder Complex: Barbell Front Raise x Barbell Upright Row x Barbell Press. Do not set the bar down until you finish the entire complex. 10 reps on each exercise. 3 total sets.
3a. Shadowbox with Dumbbells 3 sets of :60 seconds
3b. Push-Ups for max reps
*Complete both exercises as a super set. Rest for 1-2 minutes between sets. Repeat 2 times*
4. Treadmill Sprint 4 sets of :60 seconds max effort (use level 10 incline)
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Glorious Death Complex: Barbell Front Squats superset with Tire Flips
2a. Sledgehammer Slam (using a tire) 3 sets of :60 seconds
2b. Sit-Ups for max reps
*Complete both exercises as a super set. Rest for 1-2 minutes between sets. Repeat 3 times*
3. Treadmill Sprint 4 sets of :60 seconds max effort (use level 10 incline)
Swim for a minimum of 15 minutes continuously followed by a 10 minute walk on the treadmill.
Mandatory rest day.
Week 2 Overview: Last week was tough, but you battled through adversity and you’re still standing. This week we will be building off last week’s momentum and will be increasing the difficulty level this week. Some of the exercises will remain the same, but we’ve added a few new variations and challenges in to keep you on your toes. Check your training log from last week to see where you should be, and let’s get after it.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Glorious Death Complex: Barbell Back Squats superset with timed Combat Conditioning
2a. Goblet Squats 1:00 minute
2b. Sandbag Ground n’ Pound 1:00 minute
*Rest for :30 to :60 seconds, repeat for 3 total sets*
3. Sit-Ups 50 reps
4. Treadmill Sprint 4 sets of :60 seconds max effort (use level 10 incline)
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Total Body Reverse Pyramid: You will complete a 25 to 1 Push-Up / Exercise Combo to complete a full downward slide of a pyramid 25, 24, 23, 22, etc… all the way down to 1. Here is an example:
When you get down to the exercises with 5 reps and below, go as heavy as you can! You want to use a very challenging weight where you can barely finish all of the reps on these sets.
2. Swim for a minimum of 15 minutes continuously or jog for 20 minutes on the treadmill.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Push/Pull Complex: Complete 100 pull-ups and 200 push-ups. This will be a superset, where you will do max reps on pull-ups and then max reps on push-ups. Maintain strict form on each exercise, use a full range of motion and do not cheat.
2. Barbell Complex: Anderson Deadlift 8 reps (go heavy) superset with Bent Over Rows 8 reps
Rest for 1-2 minutes between sets. Repeat 3 times*
3. Power Clean Front Squat Combo 3 sets of 5 reps (max reps)
4. Renegade Row with Dumbbells 3 sets (max reps)
5. Incline Rucking on Treadmill: Using a backpack, load it up with weight (sand, dirt or a dumbbell should work). If you’re not sure how much weight to use, select a weight that’s equal to about 10 percent of your total body weight. For example, if you weigh 150 pounds, load your backpack with about 15 pounds. Next, throw on your backpack and walk on the treadmill on the highest incline for 15 minutes.
Pro Tip: If you don’t have a backpack (or if you’d like to use the real thing) you can get a pro-grade tactical rucksack here.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Glorious Death Complex: Barbell Bench Press superset with timed Combat Conditioning
2. Boulder Shoulder Complex: Barbell Front Raise x Power Clean x Barbell Upright Row x Barbell Press. Do not set the bar down until you finish the entire complex. 8 reps on each exercise. 3 total sets.
3. Decline Push-Ups: go for 3:00 total minutes (max reps) and do as many reps as you can. If you have to stop and rest, try to continue as soon as you are ready.
4. Speed Rope: go for 3:00 total minutes (max reps) and do as many reps as you can. If you have to stop and rest, try to continue as soon as you are ready.
5. Treadmill Sprint 4 sets of :60 seconds max effort (use level 10 incline)
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Glorious Death Complex: Barbell Front Squats superset with timed Combat Conditioning
2. Tie a rope to a car or truck and pull for :60 seconds.
*Rest for 1-2 minutes between sets. Repeat 3 times*
3. Sledgehammer Slam (using a tire) 3 sets of :60 seconds
Swim for a minimum of 20 minutes continuously followed by a 10 minute walk on the treadmill.
Mandatory rest day.
Week 3 Overview: We’re midway through the program and this week we’re kicking things up a few gears. Time to grab your training log, pound some pre-workout, and get to work. Let’s go.
I. Warm Up: 1 mile jog (7 to 9 minute pace)
1. Ground War: Head to your local track (or use a treadmill) and lunge for 1 mile. Intermediate users can use bodyweight only or use dumbbells. Advanced users can use a barbell. Superheroes can use a barbell and a weight vest. Make sure you log your weight used and total time in your training log.
2. 100 Push-Ups
3. 50 Sit-Ups
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Total Body Reverse Pyramid: You will complete a 25 to 1 Push-Up / Exercise Combo to complete a full downward slide of a pyramid 25, 24, 23, 22, etc… all the way down to 1. Here is an example:
When you get down to the exercises with 5 reps and below, go as heavy as you can! You want to use a very challenging weight where you can barely finish all of the reps on these sets.
2. Swim for a minimum of 15 minutes continuously or jog for 20 minutes on the treadmill.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Barbell Back Squats superset with timed Combat Conditioning
Set 1: 50% of 1 Rep Max for 20 reps x Heavy Bag Kicks :30 seconds
Set 2: 60% of 1 Rep Max for 15 reps x Heavy Bag Kicks :30 seconds
Set 3: 70% 1 Rep Max for 8 reps x Shadowboxing With Weights :30 seconds
Set 4: 75% 1 Rep Max for 5 reps x Shadowboxing With Weights :30 seconds
Set 5: 85% 1 Rep Max for 1 reps x Heavy Bag Strikes :30 seconds
Set 6: 50% 1 Rep Max for 20 reps x Heavy Bag Strikes :30 seconds
2. 12 Minute AMRAP (As Many Rounds As Possible) Circuit:
-10 Heavy Bag Kicks
-10 Burpees
-20 Prisoner Squats
-40 Straight Punches
-10 Squat Jumps
-10 Core Exercise Of Choice
1. Barbell Incline Bench Press superset with timed Combat Conditioning
2. 12 Minute AMRAP (As Many Rounds As Possible) Circuit:
-100 High Knees
-10 Pull-Ups
-20 Burpees
-40 Straight Punches
-10 Tuck Jumps
-10 Core Exercise Of Choice
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Push/Pull Complex: Complete 100 pull-ups and 200 push-ups. This will be a superset, where you will do max reps on pull-ups and then max reps on push-ups. Maintain strict form on each exercise, use a full range of motion and do not cheat.
2. Barbell Complex: Anderson Deadlift 8 reps (go heavy) superset with Bent Over Rows 8 reps
3. Barbell Thrusters 3 sets of 1:00 minute
Rest for 1-2 minutes between sets. Repeat 3 times*
3. 12 Minute AMRAP (As Many Rounds As Possible) Circuit:
-30 Prisoner Squats
-10 Pull-Ups
-20 Jump Lunges
-15 Push-Ups
-10 Core Exercise Of Choice
30 Minute AMRAP (As Many Rounds As Possible) Circuit:
-1 Mile run
-Clean and Jerk 30 reps (use between 80 and 135 pounds depending on your strength level)
-500 Meter Row
-Dumbbell Burpees 30 reps (use between 2 and 10 pound dumbbells depending on your strength level)
Mandatory rest day.
Week 4 Overview: We’re in the final week. If you’ve made it this far and survived, give yourself a pat on the back. Don’t get too comfortable though, because this will be your toughest test yet. Grab that training log and try to improve on your numbers from last week. Let’s finish strong.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Blue Falcon: A killer barbell complex made up of 5 exercises of the same movement pattern. You will perform all 5 exercises back to back, starting with the heavier/slow movements, and lowering the resistance with every subsequent exercise.
Movement 1: Top Half Squat 2-5 reps
Movement 2: Front Squat 3-5 reps
Movement 3: Power Snatch from Blocks 2-3 reps
Movement 4: Jump Squat with Bar 8-10 reps
Movement 5: Vertical Jump 8-10 reps
2. Backward Sprint with Prowler or Sled 30 meters (repeat 3 times)
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Total Body Reverse Pyramid: You will complete a 25 to 1 Push-Up / Exercise Combo to complete a full downward slide of a pyramid 25, 24, 23, 22, etc… all the way down to 1. Here is an example:
When you get down to the exercises with 5 reps and below, go as heavy as you can! You want to use a very challenging weight where you can barely finish all of the reps on these sets.
2. Swim for a minimum of 15 minutes continuously or jog for 20 minutes on the treadmill.
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Barbell Back Squats superset with timed Combat Conditioning
2. 15 Minute AMRAP (As Many Rounds As Possible) Circuit:
-10 Heavy Bag Kicks
-10 Thrusters
-40 Straight Punches
-:30 seconds Airdyne Bike
-10 Core Exercise Of Choice
1. Barbell Incline Bench Press superset with timed Combat Conditioning
2. 15 Minute AMRAP (As Many Rounds As Possible) Circuit:
-25 Mountain Climbers
-5 Squat Cleans (95-135 pounds)
-10 Wall Balls
-40 Straight Punches
-10 Core Exercise Of Choice
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Push/Pull Complex: Complete 100 pull-ups and 200 push-ups. This will be a superset, where you will do max reps on pull-ups and then max reps on push-ups. Maintain strict form on each exercise, use a full range of motion and do not cheat.
2. Barbell Complex: Anderson Deadlift 8 reps (go heavy) superset with Bent Over Rows 8 reps
3. Barbell Thrusters 3 sets of 1:00 minute
Rest for 1-2 minutes between sets. Repeat 3 times*
3. 10 Minute AMRAP (As Many Rounds As Possible) Circuit:
-15 Toes to Bar
-10 Deadlift (75-135 pounds)
-20 Snatches
-3 Mile Run (you may use the treadmill if you can’t get outdoors)
-1 Mile Swim (can be done in a local pool or lake if you have access)
-5 Mile Ruck (you may use the treadmill if you can’t get outdoors)
Rucking: using a backpack, load it up with weight (sand, dirt or a dumbbell should work). If you’re not sure how much weight to use, select a weight that’s equal to about 10 percent of your total body weight. For example, if you weigh 150 pounds, load your backpack with about 15 pounds. Next, throw on your backpack and walk on the treadmill on the highest incline for 15 minutes.
Pro Tip: If you don’t have a backpack (or if you’d like to use the real thing) you can get a pro-grade tactical rucksack here.
Mandatory rest day.
This is the stack that I’m personally using right now. It’s geared towards optimization and support of critical systems. I’m not a big fan of supplements (most are just useless garbage) but these are a few that I, through research, study, and self-experimentation, have found to be quite useful. I encourage you to use them as well, but to also do your own research. What works for one may not work for all.
Thanks for reading. If you have questions or comments please post them in the Training Forums.
