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Military Workout (LEGS - UPPER BODY - CONDITIONING)

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Rating: 4.0; Vote: 1

Military workouts need to prepare you to be physically ready for not just combat, but anything. The problem with most military or physical readiness exams is that they miss some key elements of training that are simply being overlooked. In this video, I show you a heavy legs, upper body calisthenics workout that you can do to build the all-important strength while not neglecting your conditioning. Start training like a soldier with this workout taken straight from the Special Tactix military workout program. This legs, upper body and conditioning workout is meant to leave no stone unturned and it starts with something we call a gut check-in. Here you are asked to perform a one minute ten second flexed arm hang. There is a slight variation between how this is typically scored in the military however. In our military prep workout you are not allowed to continue counting your time the second your chin goes beneath the bar. If you are unable to get the full 70 seconds, you will need to make it up as part of a penalty at the end of the workout. The workout itself then begins with heavy lower body training. Start with barbell squats then move onto weighted reverse lunges (a healthier alternative for your knees) and finally onto weighted barbell hip thrusts. Having strong legs is absolutely required if you are going to be as strong as you can be. No soldier will want to be left in a situation where their leg weakness betrays them. From here, we move onto upper body training for the day. The type favored here is calisthenics. The military fitness training is known for a heavy reliance on calisthenic exercises such as pushups, pullups, etc. We take it to an additional level with some not so common exercises that allow you to build next level strength without needing weights. The pairing of upper body bodyweight exercises with heavier lower body strength training gives you a chance to lighten up a bit on the upper body. That said, you will hit your upper body heavier in your next strength training workout while moving to lower body calisthenics to promote faster recovery. You have to mix in some progressive running in order to make sure you don-t sacrifice your ability to run your mile and a half time. The complete military workout prep program Special Tactix is available at Whether you are a firefighter, police officer, special forces, military personnel, or someone aspiring to be one-the Special Tactix program is the fastest way to train your body to do that. Even if you just want to be a general badass you will want to start training harder. This is the best way to do that
Date: 2022-04-22

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Comments and reviews: 10

akyak471
Jeff I would appreciate if you can help me out on a major problem I have been living with for a decade. I have been having mid back pain, it's very painful while sleeping. I've done everything that I can think of, seeing pyso, chiropractic, osteopath, the only thing that has been helping temporary is wet cupping.
I'll give you an example of one particular thing I do, which within 3 minutes it gives me mid back pain. If I don't stop immediately, then that pain will remain for the rest of the day. The thing that brings this pain on. Is washing the dishes. Lool
Please give us some exercises that will strengthen the mid and lower back.
Keep up with the good work. I've been following u since u have had 40k followers. But wow u r very popular now.
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Nef
Hey Jeff! I adore your videos and the fact that you actually explain how things work, if not, why not and how to fix it. I often injure myself and I don't know why. I often get sciatic nerve pain and I don't know what to do anymore because I'm fine for two weeks and then I I injure myself and I'm off for around a week again. I've tried so many things but it seems like nothing helps permanently. Please, please do a video on that- what would help and what types of exercises to do to prevent it from happening. I can even jump or do ab exercises that involve even the slightest twist and it's just such a pain. literally. Thank you so much in advance and also thank you for your awesome videos!
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dodo
hey mate make video about regeneration, rest. becose I was working out very hard last year 5 times a week, obviously I had no time to rest, now im exhausted, im waiting 3 months, I still cant squat, I can squat maybe 40% of weight I did last year. and its for months. I payd diet experts to make me diet plan, they test me every 2 weeks on that electronic weight, when I did heavy workouts I gained fat, lost muscle. when I did light workouts I gained muscle and lost fat and that visceral fat too. I just fell better when I do lighter workouts and my traps are sore often during days. I think I eat very good. it seems when I do lighter workouts I get some muscles on. why is that? help please
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Youngsavage
Hey everyone i would like to have some feedback on my workout (i workout to have a better athletic performance, more strength, more power, and to have a good body)
My Workout: Calf raises 3 sets x max reps
Squats 3 sets x max reps
Leg bridges 3 sets x max reps
Push ups 3 sets x max reps
Pull ups 3 sets x max reps
Dips 3 sets x max reps
Chin ups 3 sets x max reps
Spike push ups 3 sets x max reps
Crunches 3 sets x max reps
Knee raises 3 sets x max reps
Plank till exhaustion
Sprinting x 3-4
Jogging 2 x till exhaustion
Superman 3 x 8-12
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Dhilboy
Hey Jeff, I'd like to thank you for your videos-they're really helpful.
I'm a teenager who plays rugby and I would like to know if there is anything I can do to make sure I am able to both hit and accelerate explosively late in an 80 minute game. I'd say that my general fitness is quite good and I workout only using bodyweight exercises (would this inhibit my ability to be explosive) but I slow down near the end of games. Is there any workout I could do to keep myself explosive?
Thanks,
Dhillon.
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Gustavo
I am a going to be a sophmore in high school. Im getting ready to play football next season. I am currently doing drills that go from that go from 2 - 3 pm every day. I also have weightlifting with the team at 3 pm monday, wednesday, and friday. I think that the lifting there is a joke but my coach wants me to go. I also lift at a gym with my friend probably 2 - 3 times a week. That workout gets me better results. Do you think I am doing too much and what do you think I should do?
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Cordell
Hey Jeff I am hoping you'll reply to my question. So lately I've been bulking and I have somewhat visible abs. In the bulking process I've gained 20 pounds and my shoulders, chest, and even core has gotten visibly bigger. It's hard to tell, but I think my abs are slowly starting to become less and less visible. (I do a small ab workout once a week) Is it possible to get abs while in the bulking process? If so how?
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Scabba
Could you do a video on stomach vacuums?
With your recent ab video, on bloated abs, you talk about focusing on using the transverse abdominals to hold in your stomach while performing an ab movement. I figure analyzing the effectiveness of an exercise centered on working the transverse abdominals would be a good video, and it's something I'm interested in learning more about personally.
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Mark
Jeff, I think you're brilliant. Your insights are awesome.
Where do you think running fits or compliments weightlifting? We have to run in the military. I've had a problem with anterior pelvic tilt making my hamstrings hurt and my run suffered. So, I've been doing the exercises you recommend. But does running hurt your squat and deadlift? When is too much too much w/ running and squats?
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