Type: military-training
Author: Daniel - TinyVik1ng
Operation Forge: 6-Week Military Prep Program
Description: Prepare to meet the physical demands of military training with "Operation Forge," a
progressive 6-week conditioning program designed to forge strength, endurance, and resilience. Split into three
phases—Foundation, Progression, and Peak Performance—this program gradually intensifies, building a strong base,
enhancing speed and agility, and pushing you to your physical limits. From ruck marches to functional fitness and
core work, you’ll be battle-ready with workouts designed to challenge and elevate your physical and mental
fortitude. Embrace the grind. Forge your strength. Prepare for the mission ahead.
Phase: Week 1-2: Foundation Phase
Focus: Building a base level of strength and endurance while adapting to consistent training.
Day 1: Strength & Endurance
| Training Exercises |
Details |
| Warm-Up: |
10-15 min light cardio + dynamic stretching |
| Push-Ups: |
4 sets of max reps (RPE 7) |
| Pull-Ups: |
4 sets of max reps (RPE 7) |
| Deadlift: |
3 sets of 8 reps (RPE 7) |
| Goblet Squats: |
4 sets of 12 reps (RPE 7) |
| Plank Hold: |
3 sets of 1 min |
Day 2: Agility & Speed
| Training Exercises |
Details |
| Warm-Up: |
10 min light jogging + mobility drills |
| Sprints: |
8 x 50m (rest 90 sec) |
| Agility Ladder Drills: |
10 min mixed drills |
| Bear Crawls: |
4 sets of 20 meters |
| Shuttle Runs (20m intervals): |
4 sets of 5 runs |
Day 3: Ruck March
| Training Exercises |
Details |
| Ruck March: |
5km with 10-15kg backpack (RPE 6-7) |
| Cooldown: |
Stretching and foam rolling for legs and lower back |
Day 4: Strength & Functional Fitness
| Training Exercises |
Details |
| Warm-Up: |
10 min light cardio + dynamic stretches |
| Overhead Press: |
3 sets of 8 reps (RPE 7) |
| Weighted Lunges: |
4 sets of 12 reps per leg (RPE 7) |
| Sandbag Carries: |
4 sets of 40m |
| Core Circuit: |
3 rounds of 10 leg raises, 20 Russian twists, 1 min side plank |
Day 5: Active Recovery
| Training Exercises |
Details |
| Light Jog or Swim: |
30-40 min at a steady pace (RPE 6) |
| Mobility Work: |
20-30 min of stretching or yoga |
Phase: Week 3-4: Progression Phase
Focus: Increase intensity and volume as your body adapts. Focus on heavier loads and longer durations to push
endurance and strength to the next level.
Day 1: Strength & Endurance
| Training Exercises |
Details |
| Push-Ups: |
5 sets of max reps (RPE 8) |
| Pull-Ups: |
5 sets of max reps (RPE 8) |
| Deadlift: |
4 sets of 6 reps (RPE 8) |
| Goblet Squats: |
4 sets of 10 reps (RPE 8) |
| Plank Hold: |
4 sets of 90 seconds |
Day 2: Agility & Speed
| Training Exercises |
Details |
| Sprints: |
10 x 50m (rest 60 sec) |
| Agility Ladder Drills: |
12 min mixed drills |
| Bear Crawls: |
5 sets of 30 meters |
| Shuttle Runs: |
5 sets of 6 runs |
Day 3: Ruck March
| Training Exercises |
Details |
| Ruck March: |
6-7km with 15-20kg backpack (RPE 7-8) |
| Cooldown: |
Stretching and mobility work |
Day 4: Strength & Functional Fitness
| Training Exercises |
Details |
| Overhead Press: |
4 sets of 6 reps (RPE 8) |
| Weighted Lunges: |
4 sets of 10 reps per leg (RPE 8) |
| Sandbag Carries: |
5 sets of 50m |
| Core Circuit: |
4 rounds of 15 leg raises, 30 Russian twists, 1.5 min side plank |
Day 5: Active Recovery
| Training Exercises |
Details |
| Jog or Swim: |
40-45 min at a steady pace (RPE 7) |
| Mobility Work: |
30 min stretching, foam rolling, or yoga |
Phase: Week 5-6: Peak Performance Phase
Focus: Push yourself close to your limits to ensure military readiness. This phase is designed to test your
endurance, strength, and resilience while allowing enough recovery to peak.
Day 1: Strength & Endurance
| Training Exercises |
Details |
| Push-Ups: |
6 sets of max reps (RPE 9) |
| Pull-Ups: |
6 sets of max reps (RPE 9) |
| Deadlift: |
4 sets of 5 reps (RPE 9) |
| Goblet Squats: |
5 sets of 8 reps (RPE 9) |
| Plank Hold: |
5 sets of 2 minutes |
Day 2: Agility & Speed
| Training Exercises |
Details |
| Sprints: |
12 x 50m (rest 45 sec) |
| Agility Ladder Drills: |
15 min mixed drills |
| Bear Crawls: |
6 sets of 40 meters |
| Shuttle Runs: |
6 sets of 8 runs |
Day 3: Ruck March
| Training Exercises |
Details |
| Ruck March: |
8-10km with 20-25kg backpack (RPE 8-9) |
| Cooldown: |
Deep stretching and foam rolling |
Day 4: Strength & Functional Fitness
| Training Exercises |
Details |
| Overhead Press: |
5 sets of 5 reps (RPE 9) |
| Weighted Lunges: |
5 sets of 8 reps per leg (RPE 9) |
| Sandbag Carries: |
6 sets of 60m |
| Core Circuit: |
5 rounds of 20 leg raises, 40 Russian twists, 2 min side plank |
Day 5: Active Recovery
| Training Exercises |
Details |
| Jog or Swim: |
45-60 min at a moderate pace (RPE 7-8) |
| Mobility Work: |
30 min focusing on flexibility and recovery |
Phase: Key Points:
Progression: Gradually increase intensity, reps, weight, and distance each week. RPE will push towards 9 in the final weeks, simulating the demands of military training.
Recovery: Ensure 1-2 active recovery days per week to prevent overtraining.
Ruck March: Gradually increase the distance and load to simulate military demands.
Core and Agility Focus: Building a strong core and improving agility will be vital for functional military tasks like climbing, carrying loads, and obstacle courses.
This program should steadily prepare you for the physical demands of military training, emphasizing both physical endurance and functional strength.
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