Military workouts
Health

Military workouts for beginners that can be done at home without experts help

If you want to improve your physical tone and gain strength and endurance on a physical and mental level and consider that you are prepared to carry out hard workouts daily, this training plan is perfect for you. The military corps of different armies usually carry it out so that their soldiers are much more effective at the time of combat. Here, we suggest how to do military training; Follow the following guidelines to carry out military workouts for beginners. You will improve all the skills necessary to develop yourself physically and mentally. Ready for battle?

Military workouts for beginners

The main characteristics of good military training are, without a doubt, toughness and effectiveness. This type of preparation: physical and mental that is considered functional training since it is focused on improving and developing skills such as strength and endurance (both muscular and physical, as well as cardiovascular and mental). The work of these principles, on which the military training plan says, seeks to improve other skills such as running at high speed, swimming, climbing, jumping, or lifting weights, among others.

Military training routines are not intended to be performed by just anyone. It is best to be familiar with high-intensity physical activities before starting this training plan. The previous preparation is essential to hold the board’s hard exercise. With commitment, desire, encouragement, and tenacity, you will be able to complete a training of these characteristics.

What is military training?

Generally, military training is usually carried out for a maximum of 4 or 6 weeks. Remember that it is a tough plan and put your body to the limit many times. The best thing is to practice it 3 days a week in an interleaved way: Monday, Wednesday and Friday, for example. Remember that it is high-intensity training with a high level of difficulty, so you must be previously prepared and aware to do it.

As for the material you will need, it is simple. You will need some bars and some discs (pull-up bars). About the exercises, they will consist of push-ups, squats, pull-ups, or jumps, among others.

To avoid injury, you should always stretch and warm-up before and after each workout. With these exercises, you will get your body in tune to carry out this tough military training plan. Prepared?

Specific indications of a training routine

Before starting military training, you should consider the following instructions to know exactly what we are proposing and how you should carry it out.

Series and repetitions will do the routine. That is, when 5×1 (5 sets in one minute) or 1×1 (one set in one minute) is indicated, it will mean that you will have to perform the maximum repetitions in one minute and there will be no rest between sets.

Squat sets should last 2 minutes, with gradual effort (from low to high)

Do the bench press at 40% of your maximum repetition (RM).

1RM is the maximum weight you can lift in each exercise if you perform a perfect technique. If you don’t know how to calculate your RM, you can take the 1RM test.

·       Military training: day 1

As we have pointed out previously, the training should be done for 4 or 6 weeks, three days a week. It is best to do it Monday, Wednesday and Thursday, to have alternate days of rest.

This would be the military training routine for the first day:

  1. Prone chin-ups (1×1)
  2. Squats (1×2)
  3. Triceps Dips (1×1)
  4. Backgrounds (1×1)
  5. Supine chin-ups (1×1)
  6. Bench press (1×1)
  7. Squats (again) (1×2)
  8. Barbell Military Press (1×1)
  9. Bicep curl (1×1)

You can add variants to the first day and do diamond or handstand push-ups (3 sets of 10 reps), knee-to-elbow sit-ups (3 sets of 15 reps), or CrossFit sit-ups (one set of 100 reps).

·       Military training: day 2

For the second day of training, we present you with new routines:

  1. Pull-ups (1×1)
  2. Bench Press (5×5)
  3. Squats (1×2)
  4. Burpees (1×1)
  5. Supine chin-ups (1×1)
  6. Pine backgrounds (1×1)
  7. Burpees (again) (1×2)
  8. Squats (again) (1×2)

As for the previous training plan, you can add or substitute exercises for jumping strides (3 sets of 20 reps) or floor wipers (3 sets of 10 reps).

·       Military training: day 3

Finally, on the third day of training, and last of the week, preparing a good final exercise. We propose the following military training plan:

Circuit (maximum laps in 15 minutes running) or race (5 minutes running at a high intensity).

  1. Bulgarian Squat (3×20)
  2. Barbell Ankles (3×20)
  3. Jump Squats (3×10)
  4. Quadriceps extensions (3×10)
  5. Femoral curl (3×10)

As always, you can substitute some exercises for push press with 45/30 kg (10 repetitions), box jumps (20 repetitions), or push-ups (7 repetitions).

To end this tough weekly military training, we suggest you finish with a 5 minutes high-intensity run (just like you do when starting the activity). With this training plan, you will improve your strength and physical and mental endurance. You can!

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