MILITARY

FITNESS
6-WEEK TRAINING PROGRAM
Table of Contents
(Clickable)

Section Page

Intro ...................... 2
Warm-Up ............. 4
Strength .............. 6
Speed ................... 8
Endurance ........... 9
Nutrition .............. 11
Shopping List ..... 14
Final Thoughts ... 15
Program Start .... 17
 Intro
My name is Jon Hamilton. I am a former Green
Beret and member of the 160th SOAR (A)
(Special Operations Aviation Regiment).

I have over a decade of active duty experience, 9

of which were spent in Special Operations. Four
deployments, three of which to combat and
attended a countless number of schools and
rigorous training events while in Special
Operations.

I created this program because I remember being

the young, ambitious soldier who has a deep
desire to be the best soldier he could be but a
lack of knowledge on where to start.

This program is an accumulation of my

knowledge in regards to training and preparing
for the military and the wide range of challenges
associated with that career path.
 Military Fitness
Welcome to our 6-Week Military Fitness Program!

At our program, we've taken a different approach

from some of the typical military-style workouts
you may have encountered. Instead of simply
aiming for the toughest challenges, we've crafted
a structured plan grounded in scientifically-
backed techniques that are proven to enhance
your overall fitness and athleticism.

This program offers a well-balanced routine with

six days of training per week, comprising three
strength-focused days and three endurance-
focused days. Our goal is not only to push your
limits but to do so in a safe and methodical
manner, ensuring steady progress and minimizing
the risk of injury.

Before diving into the program, let's take a

moment to explore the various training
modalities we'll be using and our approach to
each.
 Warm Up
For video examples of warm-ups, exercises, meal
plans and more, sign up for a free trial to our app
here:

Infinite Grit Mentorship Program

Strength Warm-Up: All stretches are 15-20

Seconds Per Side
Quad Stretch
Waiter's Bow - 15
Left over right - right over left
Hip Flexors/Arm Stretch
Hamstring Stretch
Pigeon Stretch
World's Greatest Stretch
Shoulders - 10 reps each
Band Pull Apart
Band Pull Apart - Arms by side
Anchored external rotation
Anchored Internal Rotation
90 Degree Rotation
Push-Up Complex - 3 total reps
 Dynamic Warm-up (20 Yards):

Heel walks
Quad Stretch - Walking
Knee-to-chest to lateral lunge
Running Butt Kicks
Running High Knees
Straight legged march
Lateral shuffle Carioca
Note: A proper warm-up is not just a formality; it's an
essential component of your military fitness workout
program. The quickest way to impede our progress is
by introducing injuries that could have been
prevented with a thorough warm-up routine.

Prioritize your warm-up and feel free to add

movements in that you deem necessary based on
your specific needs. Remember, a well-structured
warm-up not only prepares your body physically but
also mentally for the challenges ahead. It increases
blood flow, loosens muscles, and helps prevent
strains and sprains, ensuring you can give your best
effort during your military fitness training. Your warm-
up sets the foundation for a successful and injury-free
workout.
 Strength
In our 6-Week Military Fitness Program, we
prioritize strength training three days a week, and
with the right intensity applied, this is all you
need to witness tremendous results. Our
approach is rooted in a progressive overload
plan that places a strong emphasis on compound
movements.

During the first four weeks of this program, we

focus on lower rep ranges. This intentional
choice is designed to boost overall strength and
establish an unshakable foundation before
delving into muscular endurance-focused
workouts.

While we absolutely encourage you to challenge

yourself with the weights, it is paramount that
you prioritize proper form and technique before
considering an increase in weight. The biggest
pitfall we see in the world of fitness is individuals
rushing their progress and introducing easily
avoidable injuries, which can derail their fitness
journey. Don't let that be you.
Instead, approach the strength workouts with
their intended purpose in mind: to enhance your
ability to perform in physically challenging,
austere, and even hostile environments.
Remember, strength training is not the main
event; it's a powerful tool we employ to ensure
we are as physically capable as possible when
the main event arrives.

Apply this principle with the utmost dedication,

as if your life depends on it. For those of you
joining or already in the military, this thought
may one day become a reality.
Above all, remember to train with a purpose, and
let your dedication and commitment shine
through in every rep, set, and workout.

Your journey to peak physical performance starts

here.
 Speed
In the world of military schools, especially those
focused on Special Operations, strict speed
requirements for runs and rucks are the norm.
These requirements are not to be taken lightly,
and to meet them, we have incorporated
dedicated speed workouts into our program,
harnessing the power of interval-style training.
To truly enhance our speed, we must engage in
specific speed sessions that push our limits and
condition our bodies to perform at a faster pace.
Relying solely on long runs will not take us where
we need to go.

These speed workouts are designed with one

objective in mind: high-intensity training. It's
during these sessions that you will make the
most significant strides in improving your 2 and
5-mile run times. To maximize the benefits of this
program, it's crucial to prioritize these workouts
and give them your all.
Remember, progress is not handed to us; it's
earned through dedication, effort, and a
willingness to push beyond our comfort zones.
So, lace up your shoes, prepare to sweat, and
commit to making these speed sessions a
cornerstone of your journey towards military
fitness excellence.

Endurance
Our endurance programming is a critical
component of our training, encompassing both
running and rucking disciplines.

Running: Throughout this program, you'll

encounter a blend of long-slow runs and timed
distance runs. The long-slow runs are
strategically designed to condition your body for
the demands of covering extended distances and
durations. As you progress, you'll notice that
your natural, conversational pace will naturally
increase. It's vital to trust the process and
approach these workouts with their intended
purpose in mind.
Rucking: Our rucking sessions are scheduled
every two weeks in this program. It's worth
noting that many athletes tend to dive into
rucking too frequently or with excessive weight
too soon.

When it comes to rucking, we recommend

assessing your own experience level. If rucking is
relatively new to you, it's wise to start with a light
load and gradually increase the weight as you
become more comfortable and conditioned.

On the other hand, if you are well-versed in

rucking and your body is accustomed to the
rigors of it, you have the flexibility to add rucking
sessions as needed to supplement your training.

In either case, quality gear is paramount for both

safety and performance. Be sure to invest in
dependable equipment, including a suitable
rucksack, supportive shoes, and comfortable
socks.
If you have questions regarding recommended
gear or need guidance throughout this process,
don't hesitate to reach out. We're here to
support you every step of the way on your
journey to peak endurance and military
readiness.

Nutrition
You cannot outrun a bad diet. Arguably the most
important component of seeing results is a
quality diet.

Below is a sample meal plan based on a 3000

calorie per day diet. This intended to be a
reference point with which you can base your
own caloric needs off of.

Note: It is important to note that there is not a

one-size fits all solution. Use this plan as
reference but tailor it to your own requirements.
 Sample Meal Plan
Calories: 2950
Carbs: 229g
Fats: 118
Protein: 220

Breakfast: 700 calories, 29g protein, 77g carbs,

32g fats
3 eggs
1 cup cooked quinoa
1 cup spinach
1 medium sweet potato
1 Tablespoon olive oil

Lunch: 1000 calories, 58g protein, 53g carbs, 29g

fats
250g grilled chicken breast
2 cups steamed broccoli
1 large sweet potato
1.t tablespoons olive oil
Dinner: 1000 calories, 61.25g protein, 84.25g
carbs, 38.25g fats
250g lean ground turkey
1.25 cups steamed broccoli
1.5 cups cooked rice
1.5 tablespoons olive oil

Snack 1: 150 calories, 7.4g protein, 9.2g carbs,

9.6g fats
100g Greek yogurt
1/4 cup mixed berries
1/8 cup almonds

Snack 2: 150 calories, 14g protein, 5.2g carbs,

8.5g fats
100g cottage cheese
1/8 cup almonds
 Shopping List

Proteins:
Eggs
Chicken breast
Lean ground turkey
Greek yogurt
Cottage cheese
Vegetables:
Spinach
Broccoli
Sweet potatoes
Grains:
Quinoa
Rice
Fats:
Olive oil
Almonds
Berries:
Mixed berries
Other:
Salt, pepper, and any desired spices or
seasonings
 Final Thoughts
In the grand scheme of our program, our aim
extends beyond merely excelling in physical
fitness tests during training. We strive for a
sustainable approach that yields consistent
performance improvements across all fitness
modalities over the long term.

Remember, no one understands your body

better than you do. While this program serves as
a valuable guide, I strongly encourage you to
customize certain aspects to address your
specific weaknesses.

In the world of training, we all possess areas that

require extra attention, and the path to
becoming well-rounded military athletes lies in
actively confronting and improving upon those
weaknesses.
The military demands durability and adaptability
across a wide spectrum of requirements and
missions. By relentlessly tackling our individual
weaknesses and addressing any shortcomings in
our abilities, we position ourselves for success,
no matter the mission that lies ahead.

For those seeking additional support throughout

this journey, including nutrition tracking,
personalized meal plans, live classes, one-on-one
calls, and more, please visit:

Infinite Grit Mentorship Program

Let’s get to work.

 Military Fitness
Day 1 Day 2
Run Day Strength
Dynamic Warm-Up Strength Warm-Up
3 Mile Timed Run Barbell Deadlift - 5x5 (2:00
Plank Series rest)
- 2:00 Plank (:30 rest) Romanian Deadlift - 3x10
- 1:30 Plank (:30 rest) (:60 rest)
- 1:00 Plank Barbell Bent Over Row -
4x8 (:60 rest)
Use this timed run as a Pull Up - 3xMax (:45 rest)
metric to base future Farmer Walk - 3x:60 (:20
runs/progress off of. rest)
 Military Fitness
Day 3 Day 4
Speed Strength
Dynamic Warm-Up Strength Warm-Up
1/2 Mile Run - x3 (1:1 work Barbell Bench Press - 5x5
rest ratio (:200 rest)
1/4 mile run (1:1 work rest Barbell Overhead Press -
ratio) 5x5 (2:00 rest)
2:00 Plank (:30 rest) Push Up - 3xMax Reps
1:00 Side Plank Each Side Without Stopping (:60 rest)
DB Lateral Raise - 3x10 (:45
*1:1 work rest ratio means rest)
your rest should be equal to Ab Roller - 3x10 (:30 rest)
the amount of time it took
you to run the interval. For
example, if it took you 3:00
to run 1/2 mile, your rest will
be 3:00. All speed days will
use this rest time
 Military Fitness
Day 5 Day 6
Ruck Strength
Dynamic Warm-Up Strength Warm-Up
4 Mile Ruck - 35 lbs dry Barbell Back Squat - 5x5
(2:00 rest)
*Start light! If you are new to Leg Press - 3x10 (1:30 rest)
rucking, refer to the guide Standing Calf Raise - 3x15
above and start with 20-25 (:45 rest)
lbs. Walking only on this Dumbbell Walking Lunge -
ruck. We want to focus on 3x10 (:60 rest)
our ability to increase the Suitcase Carry - 3x50m
speed we walk and get time Heavy
under tension.
 Military Fitness
Day 7 Day 8
Rest Day Endurance
Dynamic Warm-Up
Get 45 minutes of low 40 Minute Long Slow Run
impact movement
2:15 Plank - 2 (1:00 rest)
i.e. Walking, biking,
swimming, eliptical.

Ensure you get some

stretching in, plenty of
hydration, eat well and
prepare for another week.
 Military Fitness
Day 9 Day 10
Strength Speed
Strength Warm-Up Dynamic Warm-Up
Barbell Deadlift - 5x5 (2:00 1 Mile Run - Easy
rest) 100m Sprint - 10 (rest is
Barbell Romanian Deadlift - the time it takes you to
3x10 (1:30 rest) walk to starting line)
Lat Pulldown - 4x8 (1:30 rest) Plank - 2:00 (1:00 rest)
Cable Seated Close Grip Row Side Plank - 1:15 Each Side
- 3x10 (:60 rest)
Pull Up - 3xMax
Bar Hang - 3x1:00 (:45 rest)
 Military Fitness
Day 11 Day 12
Strength Tempo Run
Strength Warm-Up Dynamic Warm-Up
Pull Up - 3x6-10 (:45 rest) 30 Min Tempo Run - 15 out
Barbell Bench Press - 5x5 15 back
(2:00 rest)
Dumbbell Incline Bench 2:15 Plank - 2 (1:00 rest)
Press - 3x10 (:60 rest)
Machine Seated Chest Fly -
3x10 (:60 rest)
Dumbbell Lateral Raise -
3x10 (:60 rest)
Bodyweight Dip - 3xMax (:60
rest)
 Military Fitness
Day 13 Day 14
Strength Rest Day
Strength Warm-Up
Push Up - 3x20 (:30 rest) Get 45 minutes of low
Barbell Back Squat - 5x5 impact movement
(2:00 rest)
Barbell Reverse Lunge - 3x10 i.e. Walking, biking,
(1:30 rest) swimming
Box Jump - 3x10 (:30 rest)
Bodyweight Calf Raise - Enjoy the day off. If you
1x100 (break it into sets as have made it this far in the
needed. Complete 100 reps program, you are among
total) the 10% of people that
Strict Toes-to-Bar - 50 for actually stay consistent
time (same as calf raises) with what they set out to
do. Be proud of that.
 Military Fitness
Day 15 Day 16
Endurance Strength
Dynamic Warm-Up Strength Warm-Up
1 Hour Long-Slow Run Push Up - 3x25 (:30 rest)
Barbell Deadlift - 5x5 (2:00
2:30 Plank rest)
Barbell Hip Thrust - 3x10
*This run should be slow. We (:60 rest)
are not trying to set any Weighted Pull Up - 4x8
records with these (1:30 rest)
endurance runs but Face Pull - 3x10 (:60 rest)
condition our body to Farmer Walk - 3x100m (:30
continue moving over a long rest)
period of time. Focus on
maintaining the same pace
throughout.
 Military Fitness
Day 17 Day 18
Speed Strength
Dynamic Warm-Up Strength Warm-Up
1 Mile Run - 2 (1:1 work rest Pull-Up 3x10 (:45 rest)
ratio) Barbell Overhead Press -
5x5 (2:00 rest)
2:00 Plank Barbell Bench Press - 3x8
1:00 Side Plank Each Side (1:30 rest)
Machine Seated Chest Fly -
*These mile repeats are 3x15 (:60 rest)
brutal. However, these are Dumbbell Lateral Raise -
where we will see the biggest 3x12 (:60 rest)
improvements in our run Barbell Skullcrusher - 3x10
time. Record your mile times (:60 rest)
so we can use them as a
reference point for future
tempo runs.
 Military Fitness
Day 19 Day 20
Ruck Strength
Dynamic Warm-Up Strength Warm-Up
4 Mile Ruck - 40 lbs dry Push Up - 3x25 (:30 rest)
Barbell Back Squat - 5x5
*Base the weight off what (2:00 rest)
you did two weeks ago. Make Leg Extension - 3x10 (:60
a 5 lb increase. Walking only rest)
for this ruck. We will have KB Goblet Squat - 3x10 (:60
some ruck runs coming up rest)
but we want to focus on Standing Calf Raise - 3x15
building a solid foundation (:30 rest)
prior to introducing that. If Strict Toes-to-Bar - 50 for
you are more advanced, feel time
free to get a light trot in.
 Military Fitness
Day 21 Day 22
Rest Day Endurance
Dynamic Warm-Up
Get 45 minutes of low 4 Mile Timed Run
impact movement
2:45 Plank
i.e. Walking, biking,
swimming *Record your time for this
run. The 4 mile run is a
With each week that passes standard in some SOF
you inch your way closer to communities (160th SOAR).
the 1% of people that It must be completed in
demonstrate consistency. 36:00. See if you can
For that, I’m proud of you. exceed that standard.
 Strength & Conditioning
Day 23 Day 24
Strength Speed
Strength Warm-Up Dynamic Warm-Up
Push Up - 3x25 (:30 rest) 1 Mile Run (Easy)
Barbell Deadlift - 5x5 (2:00 1/2 Mile Run - 6 (1:1 work
rest) rest ratio)
Bent Over Row - 3x10 (:60
rest) Strict Toes-to-Bar - 50 (or
Pull Up - 3x10 (:45 rest. Add 100 leg lifts if bar is
weight if necessary) unavailable)
Lat Pulldown - 3x12 (:60 rest) 20 Minute Recovery Walk
Farmer Walk - 3x1:30 (:30
rest)
 Military Fitness
Day 25 Day 26
Strength Tempo Run
Strength Warm-Up Dynamic Warm-Up
Pull Up - 3x10 (:45 rest) 40 Minute Tempo Run - 20
Barbell Bench Press - 5x5 out 20 back
(2:00 rest)
Dumbbell Incline Press - *Your pace should be 75-
3x10 (:60 rest) 80% of your mile pace from
Diamond Push Up - 3xMax the repeats last week. For
Cable Standing Overhead example, if your mile was
Triceps Extension - 3x10 (:60 7:00, your goal pace for the
rest) tempo run would be
Bodyweight Dip - 3xMax (:45 around 8:20. Don’t
rest) overthink it, just use it as a
reference point.
 Military Fitness
Day 27 Day 28
Strength Rest Day
Strength Warm-Up
Push Up - 3x25 (:45 rest) Get 45 minutes of low
Barbell Back Squat - 4x8 impact movement
(2:00 rest)
Barbell Romanian Deadlift - i.e. Walking, biking,
3x10 (:60 rest) swimming
Machine Seated Leg
Extension - 3x15 (:60 rest) Another week down! We are
Standing Calf Raise - 3x15 now using the foundation
(:45 rest) of strength we have built
over the last few weeks to
attack some higher rep
ranges. This will increase
hypertrophy and muscular
endurance moving forward.
 Military Fitness
Day 29 Day 30
Endurance Strength
Dynamic Warm-Up Strength Warm-Up
50 Minute Long Slow Run Push Up - 3x25 (:45 rest)
Barbell Deadlift - 4x8 (1:30
3:00 Plank rest)
Barbell Hip Thrust - 3x15
*The planks are getting (:60 rest)
higher in duration. Many Lat Machine Wide-Grip
military schools now require Pulldown - 3x10 (:45 rest)
a plank instead of sit-ups. Cable Seated Close Grip
Often, the max score is a Row 3x10 (:45 rest)
3:00 plank. Congratulations Pull Up - 3xMax (:45 rest)
if you got that today, but we
will continue to add some
time to leave no doubt.
 Military Fitness
Day 31 Day 32
Speed Strength
Dynamic Warm-Up Strength Warm-Up
1 Mile Run (Easy) Pull Up - 3x10 (:45 rest)
100m Sprint - 10 (rest is the Barbell Overhead Press -
time it takes to walk back to 4x8 (1:30 rest)
starting line) Dumbbell Bench Press -
3x8 (:45 rest)
2:30 Plank Barbell Incline Bench Press
1:30 Side Plank Each Side - 3x10 (:60 rest)
Cable Straight Bar Tricep
Push downs - 3x15 (:45 rest)
 Military Fitness
Day 33 Day 34
Ruck Strength
Dynamic Warm-Up Strength Warm-Up
90 Minute Ruck Push Up - 3x30 (:45 rest)
Barbell Back Squat - 4x8
Use a comfortable weight. (1:30 rest)
The point of this session is to Leg Press - 3x10 (:60 rest)
get time under tension. We Machine Lying Leg Curl -
are rucking for time so keep 3x10 (:60 rest)
track of the miles you were Standing Calf Raise - 3x15
able to cover in this time. (:45 rest)
The military standard is 20 Minute Recovery Walk
15:00/mile so you should be
able to get 6 miles.
 Military Fitness
Day 35 Day 36
Rest Day Endurance
Dynamic Warm-Up
Get 45 minutes of low 5 Mile Timed Run
impact movement
3:15 Plank
i.e. Walking, biking,
swimming Let’s test out where you’re
at with the 5 mile run. Sub
One more week to go! Look 40:00 is the goal - let me
back on all the work you know what you get!
have put in thus far... Most
people in this world don’t
train with a purpose, if they
train at all. You have
demonstrated consistency
in a 6 days per week
program. Keep building on
what you’ve accomplished.
 Military Fitness
Day 37 Day 38
Strength Speed
Strength Warm-Up Dynamic Warm-Up
Push Up - 3x30 (:45 rest) 1/2 Mile Run - 2 (1:1 rest)
Barbell Deadlift - 4x8 (1:30 1/4 Mile Run - 4 (1:1 rest)
rest) 1 Mile Jog (easy)
Barbell Romanian Deadlift -
3x12 (:60 rest) 2:45 Plank
Weighted Pull Up - 3xMax 1:30 Side Plank Each Side
Reps (1:30 rest)
Bar Hang - 3x1:100 (:30 rest)
 Military Fitness
Day 39 Day 40
Strength Tempo Run OR Timed Ruck
Strength Warm-Up Dynamic Warm-Up
Pull Up - 3xMax Reps (:60 50 Minute Tempo Run - 25
rest) out 25 back.
Barbell Bench Press - 4x8
(:60 rest) Output should be around
Barbell Incline Bench Press - 75% based on previous mile
3x8 (:60 rest) times.
Cable Standing Chest Fly -
3x12 (:60 rest) OR
Plate Weighted Dip - 4x8 (:60
rest) 4 Mile Timed Ruck with 45
Pallof Press - 3x10 Each Side lbs dry
 Strength & Conditioning
Day 41 Day 42
Strength Rest Day
Strength Warm-Up
Push Up - 3x30 (:45 rest) Get 45 minutes of low
Barbell Reverse Lunge - 4x8 impact movement
ea side (:60 rest)
Kettlebell Goblet Squat - i.e. Walking, biking,
3x10 (:45 rest) swimming
Seated Leg Extension - 3x10
(:45 rest) Congratulations! If you
Standing Calf Raise - 3x15 stayed consistent with this
(:45 rest) program until the end you
Plank Series are truly the 1%. Very few
- 3:00 Plank (:30 rest) people can commit to
- 2:00 Plank (:30 rest) something and actually
- 1:00 Plank follow through over a 6
week period.

See Next Page

I am both grateful and proud to be part of your

Military Fitness
success and journey.

I aim to provide that guidance by sharing my

experiences and how I navigated particular
challenges.

I believe that the way in which we evolve and

improve is not simply by overcoming our own
challenges but learning from those of others.

My hope is that you are able to navigate and

overcome the challenges which I faced with
much more ease and efficiency and in the future
you can provide that same guidance to the next
generation.

If you want to continue working with myself and

the Infinite Grit team, visit:

Infinite Grit Mentorship Program

Thank you for being part of the Infinite Grit team

and we sincerely wish you all the best.