The Bulletproof Body Plan for the Busy Warrior

It’s easy to be hard, but it’s hard to be smart.

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© Copyright 2014. All rights reserved. Copying or redistribution of this document is approved if unaltered and proper credit is given. Cover: U.S. Navy photo by Mass Communication Specialist 2nd Class Todd Frantom / Released Disclaimer: The advice and information contained in this document may not be appropriate for all individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of our products are not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this program or any of our training programs or other products. The information on this website and in the training program are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow the program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. The opinions and assertions contained herein are the private opinions of the author and are not to be construed as official or reflecting the views of the Department of Defense.

Overview: This program was originally designed for a Midshipman at the US Naval Academy who was about a year away from participating in the SEAL Screener. Because he was a Midshipman, and a water polo player, he had little extra time and energy to devote to a supplemental conditioning program for the screener. However, he needed supplemental work to ensure that he was rugged and strong enough to survive the screener and so that he could perform well on the physical tests. It turns out that many warriors are in a similar situation. They need a strong, resilient body but have little time and energy left to accomplish this goal with heavy job commitments. With a well designed program, these goals are achievable without too much time commitment. Quality trumps quantity. This is a sustainable, day to day, year round type of plan. Many warriors will use this as a baseline plan, with some additional running or rucking and will from time to time ramp things up for a special event or school.

This is a simple 3 day per week template designed to build a bullet proof body that is hard to break. The secondary goal is to improve performance, specifically strength, speed, power, agility, stamina, mobility and stability. It is a stripped down workout for those with other commitments besides training. For those with additional commitments, or who are training for other qualities (i.e., running, swimming) or a sport, the conditioning program needs to be very simple. This workout focuses on movement quality, shoulder, knee and back durability. It is also effective at producing considerable strength increases in the basic fundamental human movements (push, pull, squat, hip hinge, core). The metabolic conditioning portion will also add some conditioning and stamina. This program is a quality over quantity approach. It is simple, but not easy. The strength training program has two different workouts (workout A and workout B). The workouts are alternated on 3 nonconsecutive days per week (i.e., Mon., Wed., and Fri.). The basic format of the workouts is below. Each workout should take no longer than 45 minutes, including the warm up and metabolic conditioning (METCON) portion. A: Warm Up: 10 min Strength: Hip Hinge, Squat Conditioning: 5-10 min METCON

B: Warm Up: 10 min Strength: Push, Pull Conditioning: 5-10 min METCON

Warm Up: The purpose of the warm up is to warm up and prepare for heavy lifting, as well as to train some basic movement qualities. The particular exercises in this list were chosen because they deliver benefits that go far beyond a simple warm up. They are part of the workout. Treat the warm up as an important part of the workout. Keep the movement quality good and don’t be afraid to work hard. 10 minutes total. Pick two exercises from the list. Keep moving. Split the time between the two movements (i.e., 5 minutes kettlebell swings and 5 minutes Turkish get ups).      

Kettlebell Swings Turkish Getups Plank Runners Jump Squats Burpees Quad to Push up

Strength: The strength program focuses on the 5 fundamental human movement patterns (push, pull, squat, hip hinge, and core). We have chosen a handful of the most effective exercises for these movement patterns. With good choices, only a few exercises are needed. Again, movement quality is critical. Strength training that is focused on enhancing performance outside of the gym can be thought

of as performing loaded movements. Movement quality is more important than loading. Never sacrifice movement quality in order to increase loading. Perform the movements with excellent form. Always work to improve form. Use a challenging load.

Push Bench Press 1 arm Overhead Press Weighted Dips

Pull Pullups (various grips) 1 arm dumbbell row

Squat Squat Split squat

Hip Hinge Deadlift Kettlebell Swing

Core Turkish Get Up Planks

Stiff Legged Deadlift

Side Bridges

Barbell Overhead Press The loading pattern we prefer is what is called “sets across.” A sets across loading scheme is simple, you simply perform all of your working sets for an exercise with the same weight. For example, you might perform 4 sets of 5 repetitions in the Bench Press with 185 pounds. That would be: Bench Press: 185 X 4 X 5 The middle of the ideal repetition range for building strength is 5 repetitions. Sets as low as 3 repetitions and as high as 8 are also effective. In fact, what seems best is to vary the repetition range over time. In this case we are going to vary the loading in a systematic way. We will start with 8 repetitions on everything for sets across. We will stay with 8 repetitions for 3 weeks. Then we move to sets across for 5 repetitions for two weeks, then sets across for 3 repetitions for 1 week. Then we repeat the sequence. If you are able to get all of the reps on an exercise, increase the load for the next session. Of course, your loading is going to be heavier as the reps are reduced. For example, you might do sets across with 185 pounds for sets of 5, but sets of 3 would be loaded heavier, perhaps 195 pounds, and sets of 8 lighter, perhaps 175 pounds. In all cases, use a challenging weight and if you manage to get all of your reps, go up in weight next time. Always try to increase loading when you can but try to pick a weight that will allow you to get your targeted reps for most or all of your working sets. Always….always keep a workout log to record your progress. METCON: It is important to get the right dose of METCON. METCON fitness is developed quickly and just a little is enough. It is better to focus on quality rather than quantity. Again, these particular exercises were chosen because in addition to providing a large metabolic stimulus, they focus on important movement, strength and stability issues that are critical for an injury proof body. Generally, you would pick one exercise from the list and perform 5-10 minutes of that exercise. Rest as necessary but keep your heart rate high and work hard. In this case, a shorter workout that is hard beats a longer workout that is only moderately hard.     

Loaded carries 300 Yd Shuttle Pro Agility Test Buddy Carry Car/Sled Pull/Push

The exercise selections in this plan were chosen because they are all excellent choices. There are other choices of course. You may want to add your own. However, be aware that what you chose may not be as effective as what is in this template. I have experimented with many exercises for myself and the warriors that I have worked with. These are some of the exercises that proved to deliver the biggest

bang for the buck, so we continue to use them. If you know what you are doing, feel free to tweak and add your own choices. If you are more of a novice, it is best to stick with what is recommended here.

The Program: Workout A

Workout B

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Warm Up: Pick from list

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Warm Up: Pick from list

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Strength (3-4 sets of each exercise):  Box Jumps (do first)  Deadlift  Stiff Legged Deadlift  Squat  Weighted Split Squat

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Strength (3-4 sets of each exercise):  Bench Press  Weighted Dips  1 Arm Overhead Press  Weighted Pull Up (various grips)  1 Arm Dumbbell Row

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METCON: Pick from list

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METCON: Pick from list

Sets across for all sets. 3 weeks of 8 reps, 2 weeks of 5 reps, then 1 week of 3 reps, then repeat. You may be tempted to do more. Instead of doing more, focus on working harder and more effectively with what you have. Remember, quality and hard work will trump quantity every time. The best athletes often follow the simplest programs. Endurance training can be added either after the strength sessions, or on non-strength training days.

About the Author

Mike Prevost earned a PhD in exercise physiology from Louisiana State University in 1995. He specialized in muscle physiology and metabolism. Throughout his college years (10 years total) he worked as a personal trainer in various gyms and fitness centers. He has trained athletes for many different sports including triathlon, ultra running, surfing, power lifting, bodybuilding, mixed martial arts, football, basketball and more. After finishing his PhD, he took a commission in the U. S. Navy as an Aerospace Physiologist in the Navy Medical Service Corps. While serving in the Navy he developed human performance training material for the U. S. Special Operations Command. He developed new fitness standards for Navy rescue swimmers. He served as a consultant to the USMC in evaluating the safety of the USMC Combat Fitness Test. He also served on a Navy committee tasked with proposing alternatives to the Navy physical fitness test. He trained thousands of aviators and aircrew on survival techniques, physiology, and human performance. He also served as the Director of the Human Performance Laboratory at the U. S. Naval Academy, where he performed physiological testing of athletes to improve performance, developed the Principles of Strength and Conditioning Course for all Midshipmen, and served as the director of remedial fitness training programs. He has over 25 years of experience in working with athletes.