Elite Warrior Workout Program

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A1Supplements Elite Warrior WorkoutWith exception of the ancient Spartans, it is few and far between that the warrior class has been regarded as the epitome of society. Yet in times of strife, civil unrest, and war, it is the warrior who is looked upon as the saving grace.

Throughout history, warriors have been the instrument of conquest and victory. And although times have changed, the need for warriors has never diminished. They remain a steadfast institution of all great civilizations, no matter how diametrically opposed those entities may seem.

Today, powerful CEOs, media moguls, and action movie stars are looked upon as warriors, but few if any of these individuals have ever smelled the whiff of battle. While they may claim to be a “warrior” in their own niche, to be a true warrior, one must be baptized by the fire of combat.

As such, physical fitness is paramount to a warrior’s success (or failure). Encountering, embracing, and overcoming obstacles is the modus operandi of the elite warrior, and if you’ve ever dared to consider the possibility if you yourself have what it takes to be a warrior, we have the training program for you!Traits of the Elite Warrior

Courage

Elite warriors are often faced with insurmountable odds, yet they never hesitate, not for an instant. They don’t whine, they don’t complain, and they damn well don’t tuck their tail between their legs and run.

Elite warriors are willing to lay it all on the line to get the job done, and then they move on.

For you, the aspiring warrior, that means no matter how daunting the workout nor how exhausted you might be during it. You will face it through to the end, come hell or high water.

Relentlessness

For the elite warrior, victory is savored but for a moment, and then it’s onto the next task.

As the great American general George S. Patton said, “All glory is fleeting.”

What this means is that a true warrior never rests on his laurels. To do so would ultimately end in his demise. Just because one obstacle has been overcome does not mean that all future obstacles automatically evaporate. Due to this, the warrior constantly strives to improve and better himself in all facets, so that when the next challenge arises, he will yet again overtake it.

In your workouts, this means not becoming complacent. While you may set PRs in your workouts, you must continually press to move more weight and do more work, so that you continue to build muscle and strength.A1Supplements Elite Warrior WorkoutAdaptability

Much like the old motto of the Postal Service, come rain, hail, snow, or sleet, a warrior is able to perform, regardless of his surroundings.

War is chaotic by nature, a whirlwind of aggression, confusion, and violence. Even the best laid strategies can be blown to bits in an instant. As such, a warrior must be able to assess the changing landscape of combat and adjust his tactics accordingly.

For you, this means getting comfortable being uncomfortable and mixing up your training. Now, we’re not saying you need to go all P90X and do 12 different variations of pushups in your workout (though that’s always an option). What we’re saying is that you can’t become beholden to one style of training.

To be a warrior you must be able to train across all rep ranges and perform exceptionally in all of them. Do some low rep work, some moderate rep work, and even some ultra-high rep work. Training in a variety of rep ranges will develop a more well-rounded athlete and fortify your mind and muscles for anything they will encounter.Honor

Honor is a dying trait these days, and the ultimate trait of the true warrior. This is for the simple fact that only the man in the mirror can hold you accountable. Honor is doing the right thing, the “hard thing”, even when the easy, potentially more glamorous choice is right in front of you.

Honor is about substance, not appearances, and that means staying true to the commitments you have with your word. Simply put, without honor, a man cannot be an elite warrior.

In your training, this means sticking to your training plan and showing up no matter how tired you are, how busy your day was, or how much you don’t “feel” like working out. This is all the more true if you have a training partner. They may bail on you from time to time, but you will not, if you truly aspire to be an elite warrior that is.

Elite Warrior Training Program

The following 4 week workout program will test your physical and mental limits. It will help shatter plateaus and create a bigger, stronger, and more powerful athlete that’s ready to tackle any challenge they may encounter.

Each workout will challenge your pain threshold and mental fortitude. It’s also going to push you the brink of complete and utter exhaustion. But that is the only way an elite warrior knows to live.

If you think you’ve got what it takes to be an elite warrior, then the time has come to see if you truly are…A1Supplements Elite Warrior Workout

Monday – Total Body Workout

Exercise

Sets

Reps

Rest

Clean & Jerk

5

3

120 sec

Deadlift

3

6-8 reps

90 sec

Incline Chest Supported Dumbbell Row

4

10-12

90 sec

Dumbbell Bench

4

10-12

90 sec

Reverse Dumbbell Flyes

4

12-15

60 sec

Hanging Leg Raise

3

10-15

60 sec

Plank

3

Max Time

60 sec

Tuesday – Conditioning Workout

Sprints: Perform 10-15 Sprints for a distance of 40 yards. Rest 30 seconds in between each sprint.

Wednesday – Total Body Workout

Exercise

Sets

Reps

Rest

Power Clean

5

3

120 sec

Weighted Pull Ups

4

6-8 reps

90 sec

Arnold Press

4

10-12

90 sec

Face Pull

4

10-12

90 sec

Walking Lunges

4

12-15 / leg

60 sec

Windshield Wipers

3

10-15

60 sec

Side Plank

3

45 sec / side

30 sec

Thursday – Conditioning Workout

Plyometrics: 
Perform 3 sets of each exercise for 10 repetitions.

•Bounds
•Skater Jumps
•Lateral Bounds
•Box Jumps
•Jumping Lunges

Rest 1 minute between each set

Friday – Total Body Workout

Exercise

Sets

Reps

Rest

Snatch

5

3

120 sec

Front Squat

4

6-8 reps

90 sec

Barbell Row

4

10-12

90 sec

Incline Dumbbell Bench

4

10-12

90 sec

Dead-Row

4

12

60 sec

Cable Crunches

3

10-15

60 sec

Stir the Pot

3

*Work up to 10 circles in each direction

60 sec

Saturday & Sunday – Active Recovery

Plyometrics: 

Recovery is crucial for every athlete, and absolutely essential for the warrior. Adequate rest and recovery is the difference between being prepared for the next wave of attacks or being overpowered by the enemy as well as your own fatigue.

Since this program is so demanding and has you constantly taxing all of your physical and mental resources, it’s imperative that you get at least 7 hours of sleep every night and preferably 8-9 hours. That being said, warriors do not always have the luxury of getting adequate sleep. Sometimes an opposing force threatens in the middle of the night, just as you’ve drifted off to sleep.

For you, that means that even if you happen to not sleep terribly well, that’s no excuse for shirking on your training. No matter if you’ve had 8 hours of sleep or 3 hours of interrupted rest, you will get in your workout for the day. No if’s, and’s or but’s about it!

In addition to getting adequate sleep, you can also employ several active recovery protocols on your days off from training, including:

•Hiking
•Walking
•Cycling
•Yoga
•Foam Rolling

The purpose of these activities is to promote blood flow and circulation throughout the body to enhance recovery and support muscle repair and growth. If by chance, you feel completely drained midway through this trainer, you may take an additional day of rest. However, that is not an excuse to skip a workout just because you don’t “feel” like it.

Now you’ve see what it takes to be a true warrior, and it’s time to put yourself to the test and see if you have what it takes to be elite!Nutrakey

 



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