A Detailed Workout Training Program Essay

2600 Words11 Pages
I have a close friend who is a Ranger and he sent me a detailed workout for new recruits, one that will try you and push you to the limits if you dare to try it. For those of you looking to develop an Arnold Schwarzenegger body this is not for you. The only thing you 'll find here is hardcore, boot-camp training that will give you stamina and strength. This is a day-by-day, five week training program that is designed to push you further than you have ever gone before. Good Luck... Week 1 Monday: 1.150 meter swim, without stopping, any style. 2.Walk with rucksack(1/3 bodyweight), 3 miles in 45 minutes. Tuesday: 1.Stationary/real bike, 20 minutes at a moderate pace. 2.Jump rope ,10 minutes, try as much as possible without stopping. Wednesday: 1.Push-Ups, three sets of 30 seconds(straight). 2.Three mile run, moderate pace. 3.Pull-Ups, three sets of maximum reps. 4.Walk with rucksack, 5 miles in 1 hr 20 minutes. Thursday: 1.Stationary/Real bike, 20 minutes at a moderate pace. 2.45 yard sprints, 10 times. 3.15 meter swim, freestyle. Friday: 1.Walk with rucksack, 5 miles in 1 hr 20 minutes. Saturday: 1.Three sets each of Push-Ups and Sit-Ups; max reps in 30 seconds. 2.Three sets of chin-ups, max reps. 3.200 meter swim, freestyle. Sunday: REST the whole day. Week 2 Monday: 1.Walk with rucksack(1/3 Body weight), 8 miles in 2 hrs. Tuesday: 1.Stationary/Real bike, 20 minutes, moderate pace. Wednesday: 1.Three sets each of Push-ups, Chin-ups, and
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