PHYSICAL + MENTAL CONDITIONING PROGRAM - OVERVIEW
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 7-12: Strength endurance Phase
WEEK ONE
Day One
Morning: Test 1
Evening: Test 2
Day Two
Morning: Low impact cardio 30 min
Evening: Weights 2
Day Three
Rest
Day Four
Morning: Cardio 1
Evening: Weights 1
Day Five
Morning: Weighted March, 20kg 60 minutes
Evening: Swim 1
Day Six
Rest
Day Seven
Morning: Low Impact Cardio
Evening: Bodyweight 1
WEEK TWO
Day One
Morning: Weighted March, 20kg, 60 minutes
Evening: Swim 1
Day Two
Morning: Low impact cardio 40 min
Evening: Weights 1
Day Three
Rest
Day Four
Morning: Cardio 2
Evening: Bodyweight 2
Day Five
Morning: Weighted March, 20kg 60 min
Evening: Swim 3
Day Six
Morning: Low Impact Cardio 40 min
Evening: Weights 2
Day Seven
Rest
WEEK THREE
Day One
Morning: Weighted March, 20kg, 90 minutes
Evening: Swim 1, 12 minutes
Day Two
Morning: Low impact cardio 40 min
Evening: Weights 1
Day Three
Morning: Cardio 3
Evening: Bodyweight 3
Day Four
Morning: Weighted March, 20kg, 15km
Evening: Swim 2
Day Five
Rest
Day Six
Morning: Cardio 7, record 3.2km time
Evening: Weights 2
Day Seven
Rest
WEEK FOUR
Day One
Morning: Weighted March, 20kg, 120 minutes
Evening: Swim 1, 14 minutes
Day Two
Morning: Low impact cardio 40 minutes
Evening: Weights 1
Day Three
Morning: Cardio 5
Evening: Bodyweight 1
Day Four
Morning: Low Impact Cardio, 40 minutes
Evening: Weights 2
Day Five
Morning: Weighted March, 20kg, 20kms, record time
Evening: Swim 2
Day Six
Rest
Day Seven
Rest
WEEK FIVE
Day One
Morning: Weighted March, 20kg, 60 minutes
Evening: Swim 3
Day Two
Morning: Low impact cardio, 30 minutes
Evening: Weights 1
Day Three
Morning: Cardio 6
Evening: Bodyweight 2
Day Four
Morning: Low Impact Cardio, 30 minutes
Evening: Weights 2
Day Five
Morning: Weighted March, 20kg, 10kms
Evening: Swim 1
Day Six
Rest
Day Seven
Rest
WEEK SIX
Day One
Morning: Swim 2, 60 minutes
Evening: Rest
Day Two
Morning: Low impact cardio, 40 minutes
Evening: Rest
Day Three
Morning: Bodyweight 1
Evening: Rest
Day Four
Morning: Low Impact Cardio, 40 minutes
Evening: Rest
Day Five
Morning: Swim 2
Evening: Rest
Day Six
Rest
Day Seven
Rest
WEEK SEVEN
Day One
Morning: Test 1
Evening: Test 2
Day Two
Morning: Low impact cardio, 30 minutes
Evening: Weights 3
Day Three
Morning: Rest
Evening: Rest
Day Four
Morning: Cardio 1
Evening: Weights 4
Day Five
Morning: Weighted Pack March, 20kg, 60 minutes
Evening: Swim 1, 18 minutes
Day Six
Morning: Low Impact Cardio, 40 minutes
Evening: Bodyweight 3
Day Seven
Rest
WEEK EIGHT
Day One
Morning: Weighted Pack March, 20kg, 1.5 hour
Evening: Swim 2
Day Two
Morning: Low Impact Cardio, 50 minutes
Evening: Weights 5
Day Three
Morning: Cardio 2
Evening: Bodyweight 1
Day Four
Morning: Weighted Pack March, 20kg, 10km
Evening: Swim 3
Day Five
Morning: Rest
Evening: Rest
Day Six
Morning: Cardio 7, record 3.2km time
Evening: Weights 3
Day Seven
Rest
WEEK NINE
Day One
Morning: Weighted Pack March, 20kg, 120 minutes
Evening: Swim 1, 20 minutes
Day Two
Morning: Low Impact Cardio, 50 minutes
Evening: Weights 4
Day Three
Morning: Cardio 3
Evening: Bodyweight 2
Day Four
Morning: Low Impact Cardio, 40 minutes
Evening: Weights 5
Day Five
Morning: Weighted pack March, 20kg, 15km
Evening: Swim 2
Day Six
Rest
Day Seven
Rest
WEEK TEN
Day One
Morning: Weighted Pack March, 20kg, 90 minutes
Evening: Swim 3
Day Two
Morning: Low Impact Cardio, 40 minutes
Evening: Weights 3
Day Three
Morning: Cardio 4
Evening: Bodyweight 3
Day Four
Rest
Day Five
Morning: Low Impact Cardio, 40 minutes
Evening: Weights 4
Day Six
Morning: Weighted Pack March, 20kg, 20km for time
Evening: Swim 1, 22 minutes
Day Seven
Rest