Afghanistan Pre-Deployment Training Plan
$39.00
• 6 weeks, 5 days/week
• Mission-specific to build legs and lungs for soldiers patrolling in mountains
• Limited equipment
• This training plan is one of the 450+ Plans included with an Athlete’s Subscription.
Description
We designed this 6-week training plan mission-specifically to build the legs and lungs for soldiers and others need to patrol in the mountainous regions of Afghanistan. Over a dozen US Army and Marine Corps Battalions plus thousands of individual US and NATO soldiers used this program prior to deployment downrange.
This plan has also been used by mountaineers training for trips to the Himalaya, and backcountry big game hunters planning bow hunting and other trips in the West and Alaska.
How do I know if I’m fit enough to begin this plan?
If your fitness is suspect, complete a max rep effort of 30 minutes of step ups, at a 16-18-inch bench or step. If you score 400x or less reps in your effort, we recommend completing the 4-week Mountaineering & Hiking Prep Plan prior to beginning this plan.
Required Equipment
- Pair of 15# (women) 25# (men) dumbbells- 60# (women) 80# (men) Sandbag
- 16-18" Box or bench for step ups
- Ruck for rucking and step ups
- Stopwatch with countdown timer
Sample Training
SESSION 15
Warm up: 5 Rounds
20x Squats
5x Scotty Bob @ 25#-men, 15#-women
Training:
(1) 6 Rounds
300m Shuttle every 2.5 minutes
(2) 2 Rounds
1/2 Calf Tabata
HUG - Hip Mobility Drill
(3) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
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SESSION 16
Warm up: 400x Step Ups with 40# Ruck
Training:
(1) 5 Rounds
4x DOT Drill
30/5/30 Sean Special
HUG - Hip Mobility Drill
(2) 400x Step ups with 40# Ruck
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SESSION 17
Training:
(1) Run 4 miles @ 8-9 min/mile pace
(2) 8 Rounds
3/5x Pull ups (Strict)
5/10x Dips (full range of motion)
10/15x Push ups (perfect form)
Lower number for women
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SESSION 18
Warm Up: 15 minute Sandbag Getup @ 80#- men, 60#-women
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
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Testimonials
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"I've had great success with all of your programming I've tried, starting back more than handful of years ago with your Afghanistan prep plan before my first deployment. I ran the Virtue Series Packet throughout my most recent deployment last year, and left in some of the best shape I've been in a long while. I've got an older version of the APFT plan and have used it several times over the years with solid success, and I always recommend it to soldiers in my unit struggling with their scores- I've seen it turn a couple guys careers around at the last minute. It's amazing what working up to a decent PT score can do for a soldiers morale. I'm a big fan of your programming and the methodology/mindset behind it. Keep up the incredible work!"
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