Stormin’ Norman ‘91: Preparations for Large Scale Combat Operations
As we move on from counter-terrorism operations and change over to large scale combat operations (LSCO), we must change how we train… both physically, technically, and tactically. Here is how:
Physical, Technical, Tactical Competence will be split into Myrmidon days and Paladin days.
Myrmidon days will be GPP-focused: the workouts and studying will be towards building a stronger base that can support the warrior.
Paladin days will be combat-focused: the workouts and studying will be towards surviving the chaos that is large scale combat operations.
Myrmidon and Paladin days will be switched up like this:
Day 1: Myrmidon:
Day 2: Paladin:
Day 3: Myrmidon:
Day 4: Paladin:
Day 5: Myrmidon:
Day 6: Paladin:
Day 7: REST
AND
Day 1: Paladin
Day 2: Myrmidon
Day 3: Paladin
Day 4: Myrmidon
Day 5: Paladin
Physical Training
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Physical Training 〰️
Week 1:
Day 1: Absolute Strength.
OHP Drop-Set: 3 Sets
OHP Hold: x 5-10 seconds @ 95% 1rm
Push Press: x 3 @ 70% 1rm
Barbell Row: 5 x 3 @ 80% 1rm
Tri-Set
Barbell RDL: x6 @ 60% 1rm
Hanging Leg Raise: x 8
L-Sit: x 15 seconds
Giant Set
Plate Flip: x 5 each hand @ 60% 1rm
Crush Gripper: x 20 each hand @ 70% 1rm
Wrist Roller: x 5 @ 20lbs.
Reverse Curl: x 8 @ 45lbs.
Super-Set: 4 sets
Wrist Curl (Supinated): x 15 @ 20lbs.
Wrist Curl (Pronated): x 15 @ 10lbs.
Farmer’s Carries: 2-4 x Failure Distance @ 135lbs.
KB Swing: 2 x 15 @ 90lbs.
Cooldown
Direct Neck Work: 2 x 20: Neck Flexion, Neck Extension, Lateral Neck Flexion @ 10lbs.
Roman Chair Back Extension: x 25
Incline Curl: x 25 @ 10lbs.
Triceps Pushdown: x 50 @ Light Resistance Band
Calf Raise: x 50
Tibia Raise: x 50
Day 2: Cardio
Hill Sprints: 5 x 100-200m Hill Sprints
Broad Jumps: x 6
Day 3: Bent-Arm Conditioning
Light: 4 Sets
Hand-Release Pushup - Arm Extension: x 15
Stone to Shoulder: x 6 @ Light (75-95lbs.)
Elbow Lever (Unsupported): x 5-15 seconds
Medium: 3 Sets
Hand-Release Pushup: x 15
Sandbag over Shoulder: x 4 @ Medium (115-150lbs.)
Elbow Lever (Bar/Supported): x 5-15 seconds
Heavy: 1 Set
Tyson Push Up: x 15
Stone to Platform/Over the Bar: 75, 75, 95, 95, 115, 115, 150, 175
Dip Bottom Hold: x 15-30 seconds
Super-Set: 2 Sets
Wrist Curl (Supinated): x 15 @ 20lbs.
Wrist Curl (Pronated): x 15 @ 10lbs.
Super-Set: 3 Sets
Jump Rope (Double Under): x 50
Bear Hug Carries: 50m @ 100lbs.
Copenhagen Plank: 2 x 30 seconds (Each Side)
Roman Chair Sit-Up: 2 x 20
Direct Neck Work: 2 x 20: Neck Flexion, Neck Extension, Lateral Neck Flexion
Day 4: Cardio
Ruck: Long Distance Light Load @ 25lbs. or Short Distance Heavy Load @ 45-55lbs.
Speed:
LDLL -> Slow Paced, 12-20 Min Pace
SDHL -> Fast Paced, 7-12 Min Pace
Day 5: Absolute Strength
OHP Drop-Set: 3 Sets
OHP Hold: x 5-10 seconds @ 95% 1rm
Push Press: x 3 @ 70% 1rm
Barbell Row: 5 x 3 @ 60% 1rm
Barbell Deadlift: 3 x 2 @ 80% 1rm
Super-Set
Hanging Leg Raise: x 8
L-Sit: x 15 seconds
Giant Set
Plate Flip: x 5 each hand @ 60% 1rm
Crush Gripper: x 20 each hand @ 70% 1rm
Wrist Roller: x 5 @ 20lbs.
Reverse Curl: x 8 @ 45lbs.
Super-Set: 4 sets
Wrist Curl (Supinated): x 15 @ 20lbs.
Wrist Curl (Pronated): x 15 @ 10lbs.
Farmer’s Carries: 2-4 x Failure Distance @ 135lbs.
KB Swing: 2 x 15 @ 90lbs.
Cooldown
Direct Neck Work: 2 x 20: Neck Flexion, Neck Extension, Lateral Neck Flexion @ 10lbs.
Roman Chair Back Extension: x 25
Incline Curl: x 25 @ 10lbs.
Triceps Pushdown: x 50 @ Light Resistance Band
Calf Raise: x 50
Tibia Raise: x 50
Week 2
Day 1: Bent-Arm Conditioning
Light: 4 Sets
Hand-Release Pushup - Arm Extension: x 15
Stone to Shoulder: x 6 @ Light (75-95lbs.)
Elbow Lever (Unsupported): x 5-15 seconds
Medium: 3 Sets
Hand-Release Pushup: x 15
Sandbag over Shoulder: x 4 @ Medium (115-150lbs.)
Elbow Lever (Bar/Supported): x 5-15 seconds
Heavy: 1 Set
Tyson Push Up: x 15
Stone to Platform/Over the Bar: 75, 75, 95, 95, 115, 115, 150, 175
Dip Bottom Hold: x 15-30 seconds
Super-Set: 2 Sets
Wrist Curl (Supinated): x 15 @ 20lbs.
Wrist Curl (Pronated): x 15 @ 10lbs.
Super-Set: 3 Sets
Jump Rope (Double Under): x 50
Bear Hug Carries: 50m @ 100lbs.
Copenhagen Plank: 2 x 30 seconds (Each Side)
Roman Chair Sit-Up: 2 x 20
Direct Neck Work: 2 x 20: Neck Flexion, Neck Extension, Lateral Neck Flexion
Day 2: Cardio
Hill Sprints: 5 x 100-200m Hill Sprints
Broad Jumps: x 6
Day 3: Absolute Strength.
OHP: 3 x 3 @ 60% 1rm
Pull-Up: 5 x 5
Barbell Squat: 3 x 2 @ 80% 1rm
Tri-Set
Hanging Leg Raise: x 8
L-Sit: x 15 seconds
Giant Set
Plate Flip: x 5 each hand @ 60% 1rm
Crush Gripper: x 20 each hand @ 70% 1rm
Wrist Roller: x 5 @ 20lbs.
Reverse Curl: x 8 @ 45lbs.
Super-Set: 4 sets
Wrist Curl (Supinated): x 15 @ 20lbs.
Wrist Curl (Pronated): x 15 @ 10lbs.
Farmer’s Carries: 2-4 x Failure Distance @ 95lbs.
KB Swing: 2 x 15 @ 90lbs.
Cooldown
Direct Neck Work: 2 x 20: Neck Flexion, Neck Extension, Lateral Neck Flexion @ 10lbs.
Roman Chair Back Extension: x 25
Incline Curl: x 25 @ 10lbs.
Triceps Pushdown: x 50 @ Light Resistance Band
Calf Raise: x 50
Tibia Raise: x 50
Day 4: Cardio
Long Steady State Cardio
Run at a Zone 2 pace for 45 min - 1 hour
Day 5: Bent-Arm Conditioning
Light: 4 Sets
Hand-Release Pushup - Arm Extension: x 15
Stone to Shoulder: x 6 @ Light (75-95lbs.)
Elbow Lever (Unsupported): x 5-15 seconds
Medium: 3 Sets
Hand-Release Pushup: x 15
Sandbag over Shoulder: x 4 @ Medium (115-150lbs.)
Elbow Lever (Bar/Supported): x 5-15 seconds
Heavy: 1 Set
Tyson Push Up: x 15
Stone to Platform/Over the Bar: 75, 75, 95, 95, 115, 115, 150, 175
Dip Bottom Hold: x 15-30 seconds
Super-Set: 2 Sets
Wrist Curl (Supinated): x 15 @ 20lbs.
Wrist Curl (Pronated): x 15 @ 10lbs.
Super-Set: 3 Sets
Jump Rope (Double Under): x 50
Bear Hug Carries: 50m @ 100lbs.
Copenhagen Plank: 2 x 30 seconds (Each Side)
Roman Chair Sit-Up: 2 x 20
Direct Neck Work: 2 x 20: Neck Flexion, Neck Extension, Lateral Neck Flexion
Mental Training
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Mental Training 〰️
Myrmidon: Technical Competence
Paladin: Tactical Competence
The Soldier Athlete
