12 weeks to a Max Velocity Training Camp 5-7 hours a week- Beginner Fitness Level

Average Weekly Training Hours 07:52
Training Load By Week
Average Weekly Training Hours 07:52
Training Load By Week

This is a 12 week plan to prepare you for one of my Training Camps. This will require that you train 5-7 hours a week in preparation for the class. This is the plan for the "Beginner" fitness level. If you are just getting off the couch and have signed up for my training, then this is where you start. The aim is to improve your tactical fitness level so that you get the best training experience at the class. The goal here is to progressively improve your fitness, so you come to my camp fitter than you have been in a while, and also a little lighter and healthy. This will also help you in case of a real survival incident. PT, PT, PT will be a big part of this training plan, because you will need to be able to carry your load bearing equipment, 180 rounds of ammo, water, along with wearing boots and protective clothing. At my facility, there is no such thing as "flat". You will either be going uphill, downhill or along the side of the hill, so cardiovascular fitness is critical to being able to shoot and move safely and accurately. This plan will contain exercises that you can do with just your body weight, and the cardio work will be something you can do around your neighborhood or at the local gym. While you can have a weight training routine in the gym, which can be helpful in many respects, I don't believe that's necessary for one of my camps and therefore is not included in this plan. Functional tactical fitness is the goal. By combining both cardio and strength exercises throughout the week, Hunter and I have created a periodized plan that allows you to increase your fitness without overdoing it. We have planned in rest weeks as well, so that you can adapt and get stronger during the rest weeks. It's important that you do your best to follow the progression of the plan and do the workouts in the order which we have planned them, as that will give you the most improvement for your training time. Equipment needed: Bergen (Ruck) (smaller patrol pack progressing to a larger bergen for heavier load carrying), running shoes, Combat boots, Exercise ball. Optional Equipment: Heart Rate Monitor, GPS watch (Garmin) that can measure your pace. Hanging/fishing scale for weighing your bergen. Personal needs: You will be doing some running in this plan, but if you can't run, then you can substitute cycling or elliptical for low impact aerobic training. There are alternative exercises listed with guidelines on each as well. You can still do this plan if you can't run, but you need to do alternative cardio.

Sample Day 1
1:00:00
Endurance Survival March 1- 45minutes.

Welcome to the first day of your 12 week plan to one of my tactical camps. It's going to be a great camp and I want you to learn all that you can, while you are here, so let's make sure you are fit and prepared for the camp. This will allow you to focus on learning the principles I am teaching and not trying to recover from the previous drill because you are so damn out of shape you can't catch your breath.

This plan will push you, so be ready to do some suffering, but at the same time, I have built this plan to progressively bring you from unfit to some semblance of fitness before you get to camp. So RESPECT THE PLAN. When I tell you to rest, that means rest. When I tell you to work hard and push, that means work hard and PUSH!

I have attached a word document to this email that includes some basic guidelines for using training zones to help you with training. These training zones are built around heart rate and "rate of perceived exertion". While owning a heart rate monitor is not a requirement to use this plan, it can help to assure that you are training in the correct zone for maximum improvement. I have also attached a document explaining some of the vocabulary and acronyms that you'll be seeing in this plan.
(CLICK the PAPERCLIP icon above to access the important docs.)

It's important that you listen to your body as well and getting injured is NOT cool. I want you healthy and strong when you get to the camp, not injured because you pushed yourself too hard! RESPECT THE PLAN!

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Today's workout is to increase your cardio and get you used to walking with a small patrol bergen on at same time. Put 10lbs in the bergen for now and we'll increase the load as you get fitter. By the end of the 12 weeks, you will be running and doing a solid 8 mile TAB with 35lbs on your back, but "first you have to crawl, then walk, then run".

WU:(warm-up)- 10 minutes stretching. Make sure to stretch your hamstrings, quadriceps, calf muscles and some shoulder stretches as well. It's important you take a little time now to prepare for your workout.

MS:(main-set)- 45 minutes walking at a brisk pace. This is what I call "Tabbing". (See attached document for more explanation on this). Choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! When the SHTF happens, only the strong survive. Plan on surviving.

CD:(cool-down)- 5minutes walking and light stretching.

Sample Day 2
1:00:00
Strength exercises 1b: Push ups, pull-ups, one legged squats, etc.

Today is working on increasing your basic strength that you'll need in my class.
Goals Today:
60 push-ups, 10 pull-ups, 60 sit-ups, 30 one legged squats on each leg.

Do 30 push-ups in whatever number of sets you can complete. Strive to do this in (3) sets of 10 reps each, but it's fine to start out with (6) sets of 5 reps if that's all you can do. Do what you can do! Resting position is on your knees. Just rest on the knees to give yourself a break.

After push-ups, the goal is 10 pull-ups. Again, do them in whatever combination you have to do them in. NOTE: if you click on the "paperclip" above, then you'll see a picture that will help you with doing pull ups by offsetting some of your weight. If you can't do 1 pull-up, then look at the picture above to see how to do them.
Resting between each is walking around or standing under the pull-up bar.

Now do your sit-ups. Get in 60 with your arms across your chest and making sure to NOT strain your neck. Again, do these in sets that you can accomplish. Get in 60 total. Resting position is sitting up, NOT laying on floor.

Finish your workout, by putting that 10lb patrol bergen on and doing one legged squats. Step forward with your left leg first and squat down and ALMOST touch the ground with your right knee, then push up and step back. If you have knee issues, then don't go so deep. The goal is to put strain on your quadricep (thigh) and hamstring and not your knee. Now, do the right leg. Do 30 on each leg before taking a 5 minute break to rest the legs.

Now finish the workout by stretching out the hamstrings(touch your toes!), your quadriceps, your calf muscles and your shoulders(arms behind back, above head and to each side). Get those muscles loosened up so you won't be so sore tomorrow.

Sample Day 3
1:00:00
Endurance Survival March 1- 45minutes.

Repeat Endurance Survival March

Today's workout is to increase your cardio and get you used to walking with a small patrol bergen on at the same time. Put 10lbs in the bergen for now and we'll increase the load as you get fitter. By the end of the 12 weeks, you will be running and doing a solid 8 mile TAB with 35lbs on your back, but again...crawl first.

WU:(warm-up)- 10 minutes stretching. Make sure to stretch your hamstrings, quadriceps, calf muscles and some shoulder stretches as well. It's important you take a little time now to prepare for your workout.

MS:(main-set)- 45 minutes walking at a brisk pace. and choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! When the SHTF happens, only the strong survive. Plan on surviving.

CD:(cool-down)- 5minutes walking and light stretching.

Sample Day 4
1:00:00
Strength exercises 1b: Push ups, pull-ups, one legged squats, etc.

Get a grip and drive on!
Repeat Tuesday's strength workout.
Today is working on increasing your basic strength that you'll need in my class.
Goals Today:
60 push-ups, 10 pull-ups, 60 sit-ups, 30 one legged squats on each leg.

Do 30 push-ups in whatever number of sets you can complete. Strive to do this in (3) sets of 10 reps each, but it's fine to start out with (6) sets of 5 reps if that's all you can do. Do what you can do! Resting position is on your knees. Just rest on the knees to give yourself a break.

After push-ups, the goal is 10 pull-ups. Again, do them in whatever combination you have to do them in. NOTE: if you click on the "paperclip" above, then you'll see a picture that will help you with doing pull ups by offsetting some of your weight. If you can't achieve a pull-up, then look at the picture above to see how to do them.
Resting between each is walking around or standing under the pull-up bar.

Now do your sit-ups. Get in 60 with your arms across your chest and making sure to NOT strain your neck. Again, do these in sets that you can accomplish. Get in 60 total. Resting position is sitting up, NOT laying on floor.

Finish your workout, by putting that 10lb patrol bergen on and doing one legged squats. Step forward with your left leg first and squat down and ALMOST touch the ground with your right knee, then push up and step back. If you have knee issues, then don't go so deep. The goal is to put strain on your quadricep (thigh) and hamstring and not your knee. Now, do the right leg. Do 30 on each leg before taking a 5 minute break to rest the legs.

Now finish the workout by stretching out the hamstrings (touch your toes!), your quadriceps, your calf muscles and your shoulders (arms behind back, above head and to each side). Get those muscles loosened up so you won't be so sore tomorrow.

Sample Day 5
1:00:00
Endurance Survival March 1- 45minutes.

Repeat Endurance Survival March

Today's workout is to increase your cardio and get you used to walking with a small patrol bergen on at same time. Put 10lbs in the bergen for now and we'll increase the load as you get fitter. By the end of the 12 weeks, you will be running and doing a solid 8 mile TAB with 35lbs on your back, but again...crawl first.

WU:(warm-up)- 10 minutes stretching. Make sure to stretch your hamstrings, quadriceps, calf muscles and some shoulder stretches as well. It's important you take a little time now to prepare for your workout.

MS:(main-set)- 45 minutes walking at a brisk pace. and choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! The technique at the walk is an active stride opening your legs and driving forwards. Your arms swing to the sides almost like a speed walk in order to give yourself momentum. This is a learned technique - it is not just a walk.

CD:(cool-down)- 5minutes walking and light stretching.

Sample Day 6
1:00:00
Strength exercises 1b: Push ups, pull-ups, one legged squats, etc.

This is to be done before your Survival March.

Today is working on increasing your basic strength that you'll need in my class.
Goals Today:
60 push-ups, 10 pull-ups, 60 sit-ups, 30 one legged squats on each leg.

Do 30 push-ups in whatever number of sets you can complete. Strive to do this in (3) sets of 10 reps each, but it's fine to start out with (6) sets of 5 reps if that's all your lame ass can do. Do what you can do! Resting position is on your knees. Just rest on the knees to give yourself a break.

After push-ups, the goal is 10 pull-ups. Again, do them in whatever combination you have to do them in. NOTE: if you click on the "paperclip" above, then you'll see a picture that will help you with doing pull ups by offsetting some of your weight. If you can't achieve a pull-up, then look at the picture above to see how to do them.
Resting between each is walking around or standing under the pull-up bar.

Now do your sit-ups. Get in 60 with your arms across your chest and making sure to NOT strain your neck. Again, do these in sets that you can accomplish. Get in 60 total. Resting position is sitting up, NOT laying on floor.

Finish your workout, by putting that 10lb patrol bergen on and doing one legged squats. Step forward with your left leg first and squat down and ALMOST touch the ground with your right knee, then push up and step back. If you have knee issues, then don't go so deep. The goal is to put strain on your quadricep (thigh) and hamstring and not your knee. Now, do the right leg. Do 30 on each leg before taking a 5minute break to rest the legs.

Now finish the workout by stretching out the hamstrings(touch your toes!), your quadriceps, your calf muscles and your shoulders(arms behind back, above head and to each side). Get those muscles loosened up so you won't be so sore tomorrow.

Sample Day 6
1:00:00
Endurance Survival March 1- 45minutes.

Repeat Endurance Survival March

Today's workout is to increase your cardio and get you used to walking with a small patrol bergen on at same time. Put 10lbs in the bergen for now and we'll increase the load as you get fitter. By the end of the 12 weeks, you will be running and doing a solid 8 mile TAB with 35lbs on your back, but again...crawl first.

WU:(warm-up)- 10 minutes stretching. Make sure to stretch your hamstrings, quadriceps, calf muscles and some shoulder stretches as well. It's important you take a little time now to prepare for your workout.

MS:(main-set)- 45 minutes walking at a brisk pace. and choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! When the SHTF happens, only the strong survive. Plan on surviving.

CD:(cool-down)- 5minutes walking and light stretching.