A routine for DEPS with access to a gym et. al.

Grumble and Grunt · January 6th, 2005, 10:35 am

I have seen excellent results with it. If you are a fatbody reduce speeds on the runs and reduce weight on lifting so you can complete

. Don't quit, finish the full 45 minute run. Do all 50 pushups, pullups, etc even if you have to take a break. Let me know if anyone needs clarification. The interval training is meant to be done on a treadmill. Unless stated have the incline at 1.0, this more closely simulates real running.

EDITED FOR CLARIFICATION

Monday:
Cardio: 45-minute intervals run
*Note: this series should be finished with a 3-5 minute cool down at a walking pace.

all speeds in MPH

Time/ Speed/ Incline
1-3/ 7.0/ 1.0
4/ 7.5/ 1.0
5/ 8.0/ 1.0
6/ 8.5/ 1.0
7/ 9.0/ 1.0
8/ 8.0/ 1.0
9-10/ 7.0/ 1.0
11/ 8.0/ 2.0
12/ 8.0/ 3.0
13/ 8.0/ 4.0
14/ 8.0/ 5.0
15/ 8.5/ 6.0
16-17/ 7.0/ 1.0
18/ 7.5/ 10.0
19/ 8.0/ 10.0
20-21/ 7.0/ 1.0
22/ 7.0/ 10.0
23/ 7.2/ 10.0
24/ 7.4/ 10.0
25/ 7.6/ 10.0
26/ 7.8/ 10.0
27/ 8.0/ 10.0
28/ 8.2/ 8.0
29/ 8.4/ 6.0
30/ 8.6/ 4.0
31/ 8.8/ 2.0
32/ 9.0/ 1.0
33/ 8.5/ 1.0
34/ 8.0/ 1.0
35/ 7.5/ 1.0
36-37/ 7.0/ 1.0
38/ 9.0/ 10.0
39/ 7.0/ 5.0
40/ 9.0/ 10.0
41-43/ 7.0/ 5.0
43-45/ 6.0/ 0.0

Monday Strength Series: Chest, Back, sit-ups/pushups
Note: all weighted exercises should follow a pyramid weight change. i.e. 90lbs - 110lbs - 90lbs

Pushups: 25 slow, hover for 30 seconds at finish. Rest 30 seconds; repeat.
50 weighted crunches (pull downs) center, right, left (150 total)

Chest Fly: 3 x 10, (+2 on final set)
Chest Press: (incline, flat and decline) 3 x 10 of each

Pushups: 20 + 20secopnd hold; 2 sets
Incline Crunches: 75 total, 25 each to center, R & L.

Lat Pull down: super set with Pull ups: 3 x 10 (10 each â€“ up, down, then rest)
Rear Lateral Pullback (or lateral raise from bench): 3 x 10
Seated Rows: 3 x 10 (+2 on last set)
Low back Hyperextension: 3 x 12

Pushups: 10 reps with 10 second hover between each.
Crunches: 50 basic â€“ slow.
Pull-ups: to fatigue â€“ 3 times.

---- STRETCH ----

Wednesday:

Cardio: 45-minute medium intensity cardio Activity
On treadmill: 1.0 inline, 8.0 speed
On elliptical: level 12 (or so)

Wednesday Strength Series: Triceps, Biceps, Forearms, etc
Note: All weighted exercises should follow a pyramid weight change. i.e. 90lbs - 110lbs - 90lbs

Pushups: 50 slowly
Basic crunch: 50 slowly

Bicep Curls: 3 ways, palms facing, palms up, palms to side and up. Superset the 3 forms for 3 sets of 7 each. Rest and repeat for total of 3 sets of 21 curls total.
Tricep dips: 3 x 15
Forearm curls: 3 x 8-10
Tricep dips: 3 x 15
Forearm Twists: 3 x 8-10
Bicep curls: repeat series from above
Skull crushers: 3 x 12

Pushups: 50 + 30-second hover at finish
Sit ups: on incline bench. 2 x 25

----- STRETCH -----

Friday:
Cardio: 45-minute intervals run
Note: this series should be followed by a 3-5 minute cool down at a walking pace.

speed is in MPH
incline is at 1.0

5 minutes: 7.0
2 minutes: 9.0
1 minute: 7.0
2 minutes: 9.0
1 minute: 7.0
2 minutes: 9.2
1 minute: 7.2
2 minutes: 9.4
1 minute: 7.4
2 minutes: 9.6
1 minute: 7.0
2 minutes: 9.8
1 minute: 7.0
1 minute: 10.0
Every 30 seconds: down .5 on speed (total 3 minutes to 7.0)
2 minutes: 7.0
2 minutes: 7.5
2 minutes: 8.0
2 minutes: 8.5
2 minutes: 9.0
1 minute: 10.0
1 minute: 7.5
1 minute: 10.0
1 minute: 9.0
1 minute: 8.0
1 minute: 7.0
2 minutes: 6.0
Cool down at walking pace (4.0)

Friday Strength Series: Shoulders, Abs/Core
Note: All weighted exercises should follow a pyramid weight change.

Plank holds (FLR): 3 1-minute holds
Pushups: 25 slow
Incline situps: 50 slow with 25-count pulse at finish

Shoulder Press: 3 x 10
Front & side shoulder raises: with dumbbells, superset: front, side = 1; complete 3 x 10
Incline shoulder press: 3 x 10
Upright rows: 3 x 12
Front & side shoulder raises: repeat above series

Plank Holds (FLR): 3 1-minute holds
Pushups: 50 slow
Crunches: weighted crunches to fatigue - 2 times
Incline crunch/curl superset: repeat 3 times without rest. 12 reverse curls followed immediately by 12 incline crunches â€“ crunch in and release legs out towards floor and return.
Pushup on ball: 3 x 10 with 30-second hover at end of each.
Weighted crunch: 25 each (l & r, center) complete 2 sets of rounds.
Basic sit up: 50 slow; pulse for 25 at finish.

----- Stretch -----

Grumble and Grunt · Post by **Grumble and Grunt** » January 7th, 2005, 3:26 am

Do any Rangers or others have any inputs about what might be lacking or good about this program?

I also have tailored it to include swimming (1 hour) and leg strengthening (squat, calves, hip flexors, etc) on Tue and Thur. Rucking on Sat and recovery, stretching on Sun.

Nuse05 · Post by **Nuse05** » March 1st, 2005, 10:43 pm

I used to run on a treadmill. I did it for about two months. On a warm day I went to the track and I couldn't run very well cause my legs weren't conditioned. I wouldn't run again on a treadmill unless I absolutely had to.

Pandellis · Post by **Pandellis** » March 26th, 2005, 7:14 pm

SunDevilWrestler · Post by **SunDevilWrestler** » March 26th, 2005, 7:26 pm

Wrong forum for intro.

Bell · Post by **Bell** » March 26th, 2005, 7:26 pm

Pandellis wrote:Brief Intro: Soldier in the Australian Army for 2 years and loving every minute.

When running on a treadmill, you do not need to propel yourself forwards as you would do if running on a track, and so your muscles work differently. Adding an incline will help make the treadmill more realistic and work the muscles harder as you have to push yourself up.

Go make a brief intro in the appropriate forum.

RLTW
Bell

Pandellis · Post by **Pandellis** » March 26th, 2005, 7:39 pm

Bell · Post by **Bell** » March 26th, 2005, 7:45 pm

Pandellis wrote:Ranger Bell, Breif intro completed in appropriate thread.

Thank you.

RLTW
Bell

NewRecruit82 · Post by **NewRecruit82** » March 26th, 2005, 10:16 pm

Grumble and Grunt and all other DEPS, I follow a very similar program.
I go to th gym 5-6 days a week. Stretch first for 5-10 min. Jump on a bicycle for 5-6 min. to get the blood flowing. Head to the back to do weights. I usually couple Chest/Back/Shoulders together one day, do Biceps/Triceps/Forarms the next, followed by a Leg Day. Then repeat. I try to hit everything twice a week, medium weight but 12-15 reps. I always do some Ab workout: Hanging Leg Raise, Lying Leg Raise, Crunches, Incline Crunches, Obliques, etc. I shoot for 10 Sets of 10-20 reps. Sometime I add weight to make the Abs work harder. Ex: Try picking up a 10-15 lb. weight with your feet and do Hanging Leg Raises till you cannot any more! After I'm done with everything I stretch again and do 45-60 min. on the treadmill. Just last week I did 7.5,7.5, 4, 5 and 6 miles. 5 mile mark is always under 40 min! Fun, isn't it. I also do push-ups at work because I'm bored. Iv'e worked my way up to doing 250-350 a day, Mon.-Fri. This is not alot. I'm shooting for 10 Sets of 40-50 in the next few weeks. How does all this sound?

SunDevilWrestler · Post by **SunDevilWrestler** » March 26th, 2005, 10:25 pm

I'm no expert, but Chest and Triceps should be done in the same day. Strong triceps will improve your bench and push-up.

Everyone has their own set way of doing things. If you lift, lift six days a week and do each body part twice. One heavy day, one light day to build endurance.

Group 1 - Chest/Triceps
Group 2 - Back/Biceps
Group 3 - Legs/Shoulders