Warrior Training Week 1 Example

The Warrior Training programme is a 3 month specific training template not only designed to prepare individuals wishing to attempt Warrior Training selection, but any one civilian or military to challenge them and see if they have what it takes. This training cycle is also perfect in preparing for such events like Tough Mudda, adventure races, and endurance expeditions.

DayActivity
1

MORNING SESSION

DRESS: CAMS/RUNNERS
INTENSITY: HIGH

3.2km run, Abs & core

AFTERNOON SESSION

DRESS: PT
INTENSITY: HIGH

V shaped cable machine - 90 degree bent over cable chest press 20 reps + 10 Chins

x 5 SETS

20 dips + 20 Cable machine pull downs, seated on the floor. Like a lat pull down with cables. Then stand up and walk backwards and complete max single arm pulls? Alternate arms walking back till failure.

x 5 SETS

100 push ups for time. Full reps

2

MORNING SESSION

DRESS: PACK(20kg)
INTENSITY: HIGH

Pack March 10km

AFTERNOON SESSION

DRESS: SWIMMER/PT
INTENSITY: LOW

Swim 600m (slow) + 45 mins recovery spin

3

MORNING SESSION

DRESS: PT
INTENSITY: HIGH

20 Standing shoulder press + 10 push ups with toes on the bosu ball or step

x 5 SETS

10 hang cleans with a over head press + 10 push ups

x 5 SETS

10 side raises + 10 push ups

x 5 SETS

30 second dumbbell punching + 30 second Burpee pushups

x 3 SETS

 

AFTERNOON SESSION

DRESS: PT
INTENSITY: HIGH

Body weight Squat for 10 mins and on the minute every minute at the 90 degree lowered position for 10 seconds. Then keep squatting, don’t stop.

Weighted squats 20 reps

x 5 SETS

Leg press 20 reps superset with 20 box step over’s with a jump. Non stop

X 5 SETS

4

MORNING SESSION

DRESS: SWIMMERS
INTENSITY: LOW

Swim 600m slow

AFTERNOON SESSION

DRESS: PT
INTENSITY: LOW

6km @ recovery speed, Abs & core

5

MORNING SESSION

DRESS: PT
INTENSITY: HIGH

500m row, 20 Cable pull downs seated on the floor, 2 mins spin cycle heavy resistance, 20 dips

x 5 SETS

AFTERNOON SESSION

DRESS: -
INTENSITY: -

Rest

6

MORNING SESSION

DRESS: Pack(20kg)
INTENSITY: HIGH

90 mins Pack March

AFTERNOON SESSION

DRESS: -
INTENSITY: -

Rest

7

MORNING SESSION

DRESS: -
INTENSITY: -

Rest

 

AFTERNOON SESSION

DRESS: -
INTENSITY: -

Rest