I will only follow the pushup/pullup/dip/crunch part of the workout (note I will do crunches and not full situps, which is likely better overall for various reasons), and will run when I get the chance. Likely not much swimming for now. I will also realy only focus on the first nine week block, since the program gets really crazy after that.
Round 1:
WK# | Pushups | Situps | Dips | Pullups | Running | Swimming |
1 | 4x15 | 4x20 | 0 | 3x3 | M/W/F-2/2/2 | 4-5x15min |
2 | 5x20 | 5x20 | 0 | 3x3 | M/W/F-2/2/2 | 4-5x15min |
3 | 5x25 | 5x25 | 0 | 3x4 | break | 4-5x20min |
4 | 5x25 | 5x25 | 0 | 3x4 | M/W/F-3/3/3 | 4-5x20min |
5 | 6x25 | 6x25 | 0 | 2x8 | M/T/W/F-2/3/4/2 | 4-5x25min |
6 | 6x25 | 6x25 | 0 | 2x8 | M/T/W/F-2/3/4/2 | 4-5x25min |
7 | 6x30 | 6x30 | 0 | 2x10 | M/T/W/F-4/4/5/3 | 4-5x30min |
8 | 6x30 | 6x30 | 0 | 2x10 | M/T/W/F-4/4/5/3 | 4-5x30min |
9 | 6x30 | 6x30 | 0 | 3x10 | M/T/W/F-4/4/5/3 | 4-5x35min |
Round 2:
WK# | Pushups | Situps | Dips | Pullups | Running | Swimming |
1 | 6x30 | 6x35 | 3x20 | 3x10 | M/T/W/F/Sa-3/5/4/5/2 | 4-5x35min |
2 | 6x30 | 6x35 | 3x20 | 3x10 | M/T/W/F/Sa-3/5/4/5/2 | 4-5x35min |
3 | 10x20 | 10x25 | 10x15 | 4x10 | M/T/W/F/Sa-4/5/6/4/3 | 4-5x45min |
4 | 10x20 | 10x25 | 10x15 | 4x10 | M/T/W/F/Sa-4/5/6/4/3 | 4-5x45min |
5 | 15x20 | 15x25 | 15x15 | 4x12 | M/T/W/F/Sa-5/5/6/4/4 | 4-5x60min |
6+ | 20x20 | 20x25 | 20x15 | 5x12 | M/T/W/F/Sa-5/6/6/6/4 | 4-5x75min |
Obviously this second round of 6+ weeks ramps ups very fast, and the workouts at the end would take a very long time to complete. I would wager that very few people have actually done this, although I know nothing about high-performing military training regimens. Again, just recording this program I read of elsewhere.
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