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FESTINA LENTE
"Make Haste Slowly"
What is Warrior Fitness ?
Warrior Fitness is a Fitness idea. This was an idea that came to existence, in 2019 by me
Steve Robinson Director of Operations and Training for American CCW Firearms Training.
I felt a need to "INTERGRATE" Firearms Training with some form of Fitness Training. This was something in my past military experience was of, one in the same. To Operate with Success". Each were as important as the other. Because of the "VID"' it was shelfed. Now with that behind us, it is my determination to re-commission it into our "Training Programs" I will be posting an Intergration of Weight Training/CrossFit Training and Meal Planning for the Individual to maximize "Physical Success". As I am pushing on to the 70 mark, I myself have had issues with past injuries plaguing my "COMEBACK". Now cleared by Medical. "I AM GOOD TO GO"! I will be posting videos, also "Training Regiments" and "Meal Plans" That I believe will bring success!
Training
Day 1 Workout (Weights)
Extremities Legs/Arms 1.5 Hours
Warm Up Stationary Bike 10 Mics
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Legs
1. Leg Press 4-sets x rep count-15,12,10,8
2. Hack Machine 4-sets x rep count-15,12,10,8
3. Leg Extensions 4-sets x rep count-15,12,10,8
4. Leg Curls 4-sets x rep count-15,12,10,8
5. Standing Calf Raise 4-sets x rep count-15,12,10,8
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Arms to be Superset.
1. EZ Bar Cable Curls/Tri-Cep Pushdowns
4-sets x rep count-15,12,10,8
2. Dumb-bell Hammer Curls/Standing Tr-Cep Kick backs
4-sets x rep count-15,12,10,8
Cool Down 20 Mics Treadmill
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Day 2 Workout (Weights)
Torso Chest/Shoulders/Back 1.75 Hours
Warm Up Stationary Bike 10 Mics
Shoulders
1. Shoulder Press 4-sets x rep count-2x20, 2x15
2. Up-right Rows 4-sets x rep count- 20x20, 2x15
3. Front Dumbbell Raise 4-sets x rep count-2x20, 2x15.
4. Side Dumbbell Raise 4- sets rep count-2x20, 2x15.
5. Bent Dumbbell Raise 4-sets rep count-2x20, 2x15.
(Chest)
1.Cable Flys 4-sets x rep count-2x20, 2x15
2.Bench Press 4-sets x rep count-2x20, 2x15.
3.Incline Bench Press 4-sets x rep count-2x20, 2x15
4.Cross Bench Pull Overs 4-sets x rep count-2x20, 2x15.
Back
1.Bent Rows 4-sets x rep count-2x20, 2x15.
2.Seated V-Bar Rows 4-sets x rep count-2x20, 2x15
3.Overhead Cable Pulldowns 4-sets x rep count-2x20, 2x15
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Cool Down 20 Mics Treadmill
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Day 3
2-Mile Ruck Walk
Rest remainder of day
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Day 4
Total Body Workout
Complete this on your gym's,
(Circuit Equipment)
2 Sets to Failure each body part
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Rest Day 5 and 7
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Day 6
Range Training Day
Prior to students showing up, unless your Range Day is a Ruck and Shoot
Incorporate Tier I, II or III
whatever level you feel like.
"Ruck and Shoot"
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Meal Plans
Day 1
0600: Protein Shake - Pea protein, 1- banana, .5 cup berries (your choice) 5 gms BCAA/Glutamine, 15 gms Lecithin granules, 1 gm Tumeric, 5 gms Beet root powder
0930: Post Workout Medium Apple/.5 cup shelled Pistachios
1230: 1-Hamburger patty 1-cup Cottage cheese/blueberries
1500: 4-scrambled eggs mix in .5 cup cottage cheese/1cup raw Spinach with Italian dressing.
1830 - 2-Chicken Breast 1- Medium baked potato 2- cups mixed salad
2030 -Whey protein shake (will feed muscle during sleep)
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Day 2
0600: Protein Shake1- banana, .5 cup berries (your choice) 5 gms BCAA/Glutamine, 15 gms Lecithin granules, 1 gm Tumeric, 5 gms Beet root powder
0930: Post Workout Medium Apple/.5 cup shelled Pistachios
1230: 1-Chicken Breast 1-Cup white rice .5 cup Almonds
1500: 4-Hard boiled eggs/1cup raw Spinach with Italian dressing.
1830 - 2 Hamburger patties 1- Medium baked sweet potato 2- cups mixed salad
2030 -Whey protein shake (will feed muscle during sleep)
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Day 3
High Protein and Calorie
0600: Protein Shake1- banana, .5 cup berries (your choice) 5 gms BCAA/Glutamine, 15 gms Lecithin granules, 1 gm Tumeric, 5 gms Beet root powder
0930: (Post Ruck) 6 eggs scrambled with 4-protien pancakes
1230: 2-Chicken Breast 1-Cup white rice .5 cup Almonds
1500: 4-Hard boiled eggs/1cup raw Spinach with Italian dressing.
1830 - 1-12 oz Tenderized Round steak 1- Medium baked sweet potato 2- cups mixed salad
2030 -Whey protein shake (will feed muscle during sleep)
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Day 4
Rinse and Repeat Day 1
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