PHYSICAL + MENTAL CONDITIONING PROGRAM - PROGRAM
MINIMUM STANDARD IS MAXIMUM EFFORT
This is the beginning of the Australian 2 Commando Pre-Conditioning Program, altered slightly.
To start this program you must
be free of injuries and illness
be mentally and physically prepared
Note
do not train with an injury. Allow your body time to recover. This program will make it worse.
Overview
Weeks 1-6: Composite Strength Phase
Weeks 7-10: Strength endurance Phase
WORKOUTS & SESSIONS
refer back here to see what’s each session/test entails
TESTS
Test One
Cadence push-up
maximum reps without breaking postition
2 seconds at the top of the rep
chest must touch the ground
Sit-Ups
maximum effort
hands must remain on thighs
feet can be weigthed
1 seconds pause at bottom of reps
Pull-Ups
maximum reps
overhand grip
1 second at the top
1 second at the bottom
chin must pass bar
3.2km Run
best pace
Test Two
10km weighted march
best pace
shuffling and running is allowed
5 min stretch & cool down
2 min tread water
400m swim
best pace
WEIGHTS 1
Power Cleans
Bench Press
Pull Ups or Lat Pulldown
Dips
Select a weight that you can complete all sets and reps.
Refer to program for sets x reps for that week.
WEIGHTS 2
Back Squat
Push Press
Deadlift
Seated Row
Select a weight that you can complete all sets and reps.
Refer to program for sets x reps for that week.
WEIGHTS 3
*note - decrease the weight if you are unable to get at least 7 reps on any given set
Set One
Bench Press
put your body weight on the bar
complete 50 reps at this weight
as many sets as you need
perform 10 pull ups & 10 get ups after each set
add 10 reps to the total each time you perform this workout
Set Two
Sled Pushes with body weight on sled
2 sets of 15 laps
one lap is 15m
1:1 work to rest ratio
add 1 set each time you perform this workout
WEIGHTS 4
Set One
Pull Ups
50 reps
as many sets as needed to complete
20 push ups & 10 get ups after each set
Increase reps by 10 each time you perform this session
Set Two
Overhead Lunge
3 sets of 20 reps
1:1 work to rest ratio
use a plate weight with your arms locked out, if you cannot lock out your arms for 20 reps it is too heavy
add 1 set each time you perform this session
WEGHTS 5
Set One
Power Clean
Front Squat
Push Press
Back Squat
Push Ups
6 reps of each exercise
6 rounds, no rest
try to complete all 6 sets without letting go of the bar
if you can make it all the way through without letting go of the bar, add weight
Set Two
Farmers Carry
100m carry
1 minute rest between rounds
5 rounds
use a weight you can just complete the first 100m carry, you should fail on second round. if you do need to rest, keep it short before getting to the end.
BODY WEIGHT 1
*If you can no longer perform a movement go to knee push ups & assisted pull ups.
Weeks 1-3
Set 1
pull-ups, 10 reps
burpees, 3 reps
30 sec - 60 sec rest
Set 2
pull-ups, 9 reps (drop 1 from first set)
burpees, 6 reps (add 3 from first set)
30 sec - 60 sec rest
Set 3 to 10
continue dropping 1 pull-up and adding 3 burpees per set. Set 10 will be 1 pull-up & 30 burpees.
Weeks 4-12
conduct the session above, plus:
Set 1
pull-ups, 1 rep
push up, 30 reps
30 sec - 60 sec rest
Set 2
pull-ups, 2 reps (add 1 from first set)
push up, 27 reps (drop 3 from first set)
30 sec - 60 sec rest
Set 3 to 10
continue adding 1 pull-up and dropping 3 pushups per set. Set 10 will be 1 pull-up & 30 burpees.
BODY WEIGHT 2
*maintain form throughout the exercise
Set 1
1 min on each movement, no rest, straight to Set 2
Burpees
Pull-ups
Squats
Push-ups
Set 2
45 seconds on each, 30 seconds on each, 15 seconds on each. rest 3-5 mins before Set 3.
Burpees
Pull-ups
Squats
Push-ups
Set 3
30 seconds on each movement, 4 rounds no rest.
Burpees
Pull-ups
Squats
Push-ups
BODYWEIGHT 3
Weeks 1-3
TABATA
20 seconds of work
10 seconds of rest
8 sets of each exercise
Squats
Push Ups
Sit-Ups
1 min rest
Lumping Lunges
Inverted Row
Sit-Ups
Weeks 4-10
Conduct the above session, plus:
1 min rest
Dips
Get-Ups
Reverse Lunges
ALL LOW IMPACT CARDIO
Low impact cardio refers to sub-maximal physical effort for 20 minutes or more, that does not put the lower body under the stress of impact with the ground.
Use the cardio machine in the gym for your low impact cardio sessions. Rower, Spin Bike, X-Trainer, Etc
You may use intervals to mix things up.
Example 1
Rower, Spin Bike or X-Trainer
60-70% effort
20 minutes or as per workout
Example 2
Spin Bike
1 min hard
1 min easy
5 rounds (10 minutes total)
30 seconds hard
30 seconds easy
10 times through (10 minutes total)
CARDIO 1
Run
30-40 minutes
medium to fast apce
CARDIO 2
Set One
Interval Run
10 min warm up
1 minute hard
1 minute easy
5 rounds
Set Two
Interval Run
30 seconds hard
30 seconds easy
10 rounds
CARDIO 3
Set One
Interval Run
10 minute warm up
90 second hard
90 second easy
2 rounds
Interval Run
60 second hard
60 second easy
4 rounds
Interval Run
30 second hard
30 second easy
4 rounds
Interval Run
15 second hard
15 second easy
4 rounds
CARDIO 4
400m Sprints
2 minute rest between
8 rounds
CARDIO 5
Interval RUn
1km
best pace
1:1 work to rest ratio
5 rounds
CARDIO 6
Set One
Interval Run
2.4km
best pace
3 minute rest
Set Two
Interval Run
1.2km
best pace
2 minute rest
Set Three
Interval Run
600m
best pace
CARDIO 7
Set One
3.2km Run
time trial
3 minute rest
Set Two
3.2km Run
SWIM 1
Medium paced steady swim
10 minutes
freestyle as much as possible
use breaststroke for a rest
add 2 minutes to this session each time you complete it
SWIM 2
Warm Up - 5 minutes breast stroke
Set One
Freestyle
2 minutes fast
2 minutes rest
5 rounds
Set Two
Freestyle
1 minutes fast
1 minutes rest
5 rounds
Set Three
Freestyle
30 seconds fast
30 seconds rest
5 rounds
SWIM 3
Warm Up - 5 minutes breast stroke
Set One
Pool Dips
10 reps
15m swim
8 reps
15m swim
6 reps
15m swim
4 reps
15m swim
2 reps
15m swim
2 minutes rest
5 rounds
Set Two
Get-Ups
10 reps
15m swim
8 reps
15m swim
6 reps
15m swim
4 reps
15m swim
2 reps
15m swim
1 minute rest
5 rounds
Set Three
Squats
10 reps
15m swim
8 reps
15m swim
6 reps
15m swim
4 reps
15m swim
2 reps
15m swim
5 rounds