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What is Warrior Fitness ?

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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

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 

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

 

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

Cool Down 20 Mics Treadmill

Day 3

2-Mile Ruck Walk

Rest remainder of day

Day 4

Total Body Workout

Complete this on your gym's,

(Circuit Equipment)

2 Sets to Failure each body part

Rest Day 5 and 7

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"

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)

 

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)

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)

Day 4

Rinse and Repeat Day 1

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