Try These Quarantine Workout Ideas IF Spec Ops Candidate Prior to Starting Boot Camp
About Quarantine: New recruits march to their barracks at Fort McCoy, Wisconsin. The Navy is using the Army installation to isolate new recruits for two weeks before they go to Naval Station Great Lakes, Illinois, for boot camp.
Should You Taper Prior to Boot Camp?
Answer - NO!
NO TAPER NEEDED - Boot Camp IS a Taper - The week before shipping out to boot camp for the Spec Ops candidate should be considered a regular training week. No need to taper prior to boot camp as it will be an 8 week taper anyway for the Spec Ops candidate - add in a 2 week quarantine and it goes beyond taper into de-load and de-conditioning.
But...There Are Things You Can Do IF You Can Creative
See chart for ideas and split them so you build in some recovery with upper / lower / mobility days through the week.
Warmup with Pushups run Pyramid 1-15 - stretch / dynamic stretches in between
*use door, backpack, bands, etc..
Speed Pyramid 1-10-1
Backpack Pyramid Squats 1-20 with 10second walk in btwn
Repeat 5 times
*Find weight from the room – water jugs / etc..
Warmup with 5-10 min jog or bike
Easy Stretch Day
Do 10 minute sets of stretching spread throughout the day 10 times
2 min pushup
Repeat 15 times
Get used to this combo
Repeat 10 times
More ideas in the Room:
Bicep / Rows - Use towels or sheets placed in the top of the door for TRX like rows or bicep curls.
Pullups in the Room - Use towel on top of door and do pullups on the actual door (if door is sturdy).
Rubber Bands? - If you can bring something in your back pack, try bands or straps for helpful tool creating.
Back Pack - Save water bottles from meals to hold water and place in your back pack for squats, lunges, overhead presses, overhead static holds, etc. OR try the Log PT Simulation below with a heavy back pack.
Cardio in a room -- Running in place is not the easiest or most fun activity, but when you are trapped and cannot go outside, there are a few ways to get the heart pumping. These include jump rope ideas, jumping jack variations, burpees, 8-count push-ups, squat thrusts and jumping lunges with lunge variations.
Consider the Sand Baby Murph and Get Some Log PT Simulation While on Quarantine:
(use 40-50lb back pack / sand bag)
The Sand Baby Murph
100 push press (use sandbag (SB) or back pack)
200 lunges (100/leg) or 200 / leg if you are a beast (chest carry SB)
150 squats (shoulder carry SB)
150 situps (chest carry SB)
- if not in a room, add in extra exercises like 400m runs with weight on shoulder or head every time you accumulate 100 reps with the sandbag.
Make the following a max rep set circuit and accumulate reps until you meet the goal reps for that exercise, then your circuit becomes one less exercises until all 4 exercises are complete.
Try this without sitting the sandbag or back pack down at all. If you need to rest, rest with it on your head or shoulder and walk around the room. You will find the situps an actual "rest" though.
General Tactical Fitness Training Information
The Heroes of Tomorrow program was developed by former Navy SEAL Stew Smith, fitness author. We can help prepare you for ANY profession that requires a Physical Fitness Test and YOU pay nothing for the training! Warning - it is rather advanced but we can scale it back a bit and teach running and swimming techniques and help you build up to your goal level of fitness.
It depends: The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base. You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation. Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout. Phase 1 is a good starting point if Navy SEAL Fitness program is too tough.
Navy SEAL Weight Training - This is part two (winter lifting phase) of my SEAL Prep program. If you have done the Navy SEAL Fitness (12 weeks to BUDS) program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training. This is ideal for people who have come from an endurance athlete background. Athletes like swimmers and runners will also require some strength training as you will be exposed to challenges under logs and boats during the first phase and many miles of rucking 50+ lbs of backpacks and gear in 2nd and 3rd phases of BUDS. Do not skip lifting in your year of training prep.
Navy SEAL / SWCC, EOD, Diver Program Series - Phase 1 is what I call a beginner guide, but it is still challenging. It is geared toward those who are scoring minimally or failing their Navy PST test - 500yd swim, pushups, situps, pullups, 1.5 mile run. It is easier than The Complete Guide to Navy SEAL Fitness and a good prep course before attempting it.
Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1.
Phase 4 ot the Navy SEAL Key to Mental Toughness is by far my toughest workout ever created. It resembles a day of BUDS, complete with "wet and sandy", runs after eating, high rep punishment push-ups, 4 mile timed runs, 2 mile swims with fins, log PT simulation, and even a HellWeek Simulator with 3 workouts a day.
Other EBOOKS (Military, Police, Fire Fighter, Special Ops, General Fitness) – Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program. So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage of Seasonal Periodization and save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training.
Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training. We also have training programs to help you with training as you age in these professions (Tactical Fitness 40+ series).
Tactical Fitness Series - Tactical Fitness, Tactical Strength, and Tactical Mobility is an ALL encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people focusing on USMC (OCS, RECON, MarSOC) Army Ranger / SF, Air Force Special Warfare, SWAT / Federal Law Enforcement, and Navy Special Warfare have done very well focusing on the Tactical Fitness Series and developing themselves into an all-round Tactical Athlete.
The Warrior Workout Series - If you are solid with making your own workouts, but need some ideas. This three part series has 300 workouts (100 / book) to pick from focusing on all the elements of fitness and training programs. Each book is organized with periodization cycles in mind along with calisthenics only, weights / calisthenics mix, cardio options and more. Warrior Workout 1 - Warrior Workout 2 - Warrior Workout 3.
Personalized Training Programs
There are many more options as well as
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