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Field ManualWilderness EMS ConditioningFree & Public Domain
Wilderness Paramedic Training Manual
Strength, grip, and endurance for the backcountry call: carry the kit in, work the patient, and get everyone out. Every movement comes with correct form, breathing, and load progression, for wilderness first responders, search-and-rescue teams, and backcountry adventurers.
- 27moves in your plan
- 33core movements
- 56movements (23 Operator)
- 7-dayfield protocol
- 4training levels
- 45 lbruck standard
Loading today’s work order…
Backcountry Training Manual: Read First
Master the five Foundation protocols first—they apply to every movement and are essential for remote field scenarios. Use this manual as your backcountry reference: learn proper form and load progression before training, ensuring you can execute flawlessly under wilderness conditions.
Choose Your Level (Recruit → Responder → Operator → Extreme)
The tabs at the top change every exercise card, the weekly calendar, and today’s protocol to match your level. Each level builds on the one before it, so move up only when you meet every item on the list below.
Recruit
Start here if
- You're new to structured strength training, or returning after a long layoff (with clearance if the clearance list applies).
- You can't yet do 3×10 bodyweight box squats and a 2 mi walk with a light vest without soreness lasting into the next day.
Responder
Move up from Recruit when
- For 2 straight weeks you've completed every Recruit session with no warning signs.
- 3×10 bodyweight box squats and 2×8/leg step-ups feel easy.
- 2 mi with a 22 lb vest feels comfortable, and you can hold a 20-second dead hang.
- You can do 2×12 incline push-ups with a rigid plank.
Operator
Move up from Responder when you can do
- 3 mi with the full 45 lb vest in under 45 minutes.
- 3×8 assisted pull-ups on your lightest band, or 1–3 strict pull-ups.
- The Week-6 barbell box squat load for 3×10 with no breath-holding.
- 4×5 box jumps with quiet, controlled landings.
- 4 straight weeks at Responder with no warning signs.
Extreme
Move up from Operator when you can do
- 3 mi at 45 lb in under 42 minutes.
- 5×5 strict pull-ups with a +12 lb vest.
- A 5-rep deadlift at 1.5× your bodyweight and a 5-rep box squat at bodyweight, both with no breath-holding.
- Every Operator field drill at its full listed load.
- 8 straight weeks at Operator with no warning signs, and a recent check-in with a physician or physical therapist.
Optional. The USFS arduous standard is met at Operator; Extreme is for those who want more.
You pick up a new pain or injury, you’re coming back from illness, or you’ve had more than 3 weeks off. Train at the lower level for 2 weeks, then use the checklist to move back up. Dropping back is part of progressing, not a failure.
Wilderness Paramedic Training: Purpose & Progression
This is an intensive wilderness paramedic conditioning program—loaded rucking up to 45 lb, advanced pull-up progressions, sustained grip work for casualty evacuation holds, and explosive power for rapid response scenarios. Building this level of backcountry fitness is essential for remote field operations and wilderness first response, but it's a specialized protocol with real loading demands that requires careful progression.
Every movement below is appropriate for most healthy adults, but the critical variable isn't the exercise itself—it's whether your body can manage the loading demands on your joints, spine, and connective tissue under fatigue in real field conditions. Loaded rucking, grip holds for patient evacuation, dynamic carrying, and sustained hanging are exactly the load categories that expose weak links: joints not yet adapted, compromised bracing patterns, or unhealed injuries that become problems under stress.
This manual teaches the stabilization techniques and breathing protocols that make loaded wilderness work safer, and clearly marks where to regress if needed. However, it is not a substitute for professional medical evaluation with a physician, athletic trainer, or physical therapist—especially if you have any history of joint injury, spinal issues, hernia, or cardiovascular concerns. If any of these apply, seek clearance before progressing toward the 45 lb ruck load, pull-up work at your max capacity, or the Rapid Response Bay's power movements and sprints.
This training protocol requires proper evaluation and progression. See Safety & Progression Guidelines for essential medical clearance requirements and modification strategies.
Energy Systems & Capacity: Fueling Wilderness Operations
Building muscle is a genuinely effective way to lower circulating insulin over time — skeletal muscle is the body's largest site for storing glucose after a meal. The mechanism is worth getting right, though: muscle doesn't pull insulin itself out of the bloodstream. What it does is reduce how much insulin your body needs to secrete in the first place, and make the insulin you do secrete work harder.
After a meal, skeletal muscle is responsible for the large majority of glucose uptake — commonly cited around 70–80%, mostly stored as muscle glycogen. More muscle mass means more glycogen storage capacity, so a given meal produces a smaller, shorter blood glucose rise. A smaller glucose rise means the pancreas doesn't need to secrete as much insulin to manage it. Do that consistently over months, and fasting insulin and overall insulin demand tend to drop — that's the real, well-supported version of "hypertrophy lowers insulin." Insulin itself is still cleared from the blood mainly by the liver and kidneys, not by muscle; hypertrophy changes the demand side of the equation, not clearance.
Resistance training increases the number of GLUT4 transporters in muscle cells — the proteins that let glucose in — so a given amount of insulin moves more glucose (better insulin sensitivity). Separately, the muscle contraction itself, through the AMPK pathway, pulls glucose into working muscle fibers during and shortly after a hard set, entirely independent of insulin. Both effects are genuine and well-documented; they just work by lowering insulin demand and improving insulin efficiency, not by clearing insulin from the blood directly.
Which muscles matter most
The largest muscles offer the largest glycogen storage tanks, so they give the best return for this specific goal. Helpfully, this program already trains all of them directly:
- Glutes: often cited as the single largest muscle in the body by mass, and already the main driver behind Thursday's box squats, step-ups, and Bulgarian split squats.
- Quadriceps: four large muscle bellies that demand heavy glucose and ATP turnover under load — also trained on Thursday, and loaded further by the ruck's elevation work.
- Latissimus dorsi: one of the largest muscle groups in the upper body, trained by Monday's assisted pull-ups and dead hangs, and by the rows on Sunday.
- Pectoralis major: a broad, thick muscle that responds well to a loaded stretch position, like Tuesday's deficit push-up or barbell floor press.
In other words, this isn't a reason to add new exercises — it's a reason to keep showing up for the leg day, the pulling work, and the pressing work already on the schedule.
How to train for this, safely
Hypertrophy comes from mechanical tension applied consistently over time, not from finding a one-rep maximum. Moderate loads taken close to — not to — failure, in roughly the 8–15 rep range, build muscle just as effectively as very heavy singles while avoiding the breath-holding (Valsalva) and blood pressure spikes that come with true maximal lifts. This is the same logic already behind this manual's pressure brace technique and its RPE 8 cap on pull-ups: the goal is consistent tension, not a maxed-out nervous system.
Protein: less than you'd think
Hypertrophy is triggered by mechanical tension at the cellular level, not by how much protein is on the plate. The well-supported range for maximizing muscle protein synthesis is roughly 0.7–1 g of protein per pound of bodyweight per day (about 1.6–2.2 g/kg) — noticeably less than the 1.5–2 g per pound sometimes floated in bodybuilding circles, which is well past the point of added benefit for muscle growth. Eating more than the supported range doesn't build muscle any faster; it's just a higher nitrogen load for the kidneys to process for no extra gain.
If you have any history of kidney disease or a known reduced eGFR, talk to your physician or a renal dietitian before changing your protein intake in either direction. The good news is that this rarely forces a real tradeoff: since hypertrophy doesn't require unusually high protein to begin with, a kidney-conscious intake and an effective hypertrophy program are the same plan, not competing ones.
Breathing & Stabilization (360° Pressure Control)
This is the skill every other exercise in this manual is built on. Your diaphragm should move your ribs, belly, and low back evenly in every direction on the inhale, then release fully on the exhale — not just push your belly out. Most people over-brace the front of the abdomen and never let this full range happen.
Setup & steps
- Lie on an ab mat, knees bent, feet flat, low back gently supported (not arched or flattened hard into the mat).
- Rest one hand on your belly, one on your lower ribs at the side.
- Inhale slowly through your nose for 4 counts. Feel your belly, ribs, and your low back/sides expand — imagine your ribcage as an umbrella opening in all directions, not just up.
- As the ribs expand, your low belly and low back should feel like they're gently releasing and softening — not clenching.
- Exhale slowly through pursed lips for 6–8 counts, letting the ribs fall and the belly soften back down. Let everything settle passively as air leaves — don't force it.
- Repeat for 8–10 slow breaths, 1–2 times daily and before every training session.
Common mistakes
- Only the belly moves; ribs and sides stay rigid.
- Bracing the abs hard throughout, which blocks the diaphragm's descent.
- Breathing fast and shallow into the upper chest.
Why it matters here
Every heavy lift in this program — rucking, hangs, pull-ups, grip holds, carries — spikes intra-abdominal pressure. If your diaphragm and deep core already move well together at rest, they coordinate far better under load, and that's what keeps your spine stable when you're carrying a real casualty load in the field, not just a training vest.
Core Stabilization (The Pressure-Management Brace)
This is the single most important technique for every loaded exercise below — box squats, rucking, pull-ups, dead hangs, and grip holds all create a moment of peak effort. What you do with your breath at that moment determines where the pressure goes.
The technique
- Inhale into your ribs and low back (the 360° breath above) just before the hard part of the rep.
- As you begin the effort — standing up from the box squat, the moment weight loads onto the vest, the pull in a pull-up — exhale steadily through pursed lips, like fogging a mirror slowly.
- On that exhale, gently draw your low belly up and in, like you're bracing for a light punch to the gut. Think "narrow," not "crush."
- The goal is a 360° cinch — even pressure all the way around your midsection — not a downward push against a held breath.
- Never fully hold your breath (a hard Valsalva) against a locked throat for these loads. A steady, controlled exhale gives you the same stability with far less strain on your blood pressure and joints.
"Exhale long, zip up low, then lift." Practice it unloaded on the box squat and seated row before you add it to rucking or hangs, where you can't easily pause mid-rep.
A weightlifting belt isn't something to brace against downward — it's something to breathe into. Set it snug around your waist, then practice the same 360° breath from Foundation 01: push your belly, sides, and low back out into the belt evenly on the inhale. If you only feel the front of your belly pressing into it, the belt is reinforcing the exact downward-bearing pattern this manual is trying to help you avoid. Save it for the heaviest barbell squat and deadlift sets only — don't wear it for bodyweight work, rucking, or accessory lifts, and don't reach for it until the unbelted brace is already automatic.
Safety Indicators (When to Stop & Regress)
These signs mean you're being asked to manage more load or pressure than your current technique can handle right now. None of them mean you've damaged anything permanently — they mean today's load, rep count, or exercise choice needs to come down.
- Sharp, sudden, or pinching joint pain during a set, rather than normal muscular fatigue.
- A visible doming or ridging down the midline of your abs under load — a sign your brace is breaking down, not holding the pressure evenly.
- Low back, hip, or groin pain that lingers past the session rather than fading within a few minutes.
- Catching yourself breath-holding with a red face or bearing down instead of exhaling through the hard part of a rep.
- A landing, carry, or lift that feels notably less controlled on one side than the other — a sign of a stability gap worth addressing before it becomes an injury.
Drop the load or reps for that exercise on that day (e.g., drop back a stage or two on the ruck's loading progression, or dead hangs → standing bar grip only), re-check your brace technique, and keep going. If it keeps happening across a week, that's the signal to get evaluated by a physician, athletic trainer, or physical therapist rather than push through.
Field Preparation (Pre-Training Dynamic Warm-Up)
A short warm-up before each session raises blood flow and oxygen delivery to the muscles about to work, without the temporary strength and power loss that comes from holding static stretches cold. This is deliberately dynamic — movement-based, not held positions.
Dynamic warm-up sequence
Before every session · matched to that day's focus · every day of the week
Why dynamic, not static
Holding a static stretch (e.g., sitting in a hamstring stretch for 30 seconds) before lifting or rucking has been shown to temporarily reduce force and power output in the stretched muscle. Dynamic movement — swinging, circling, and controlled bodyweight reps through a full range of motion — raises tissue temperature and blood flow, and therefore oxygen delivery, to the muscles about to work, without that trade-off. Save longer static holds for after training or for the tissue-release work already on Saturday.
Setup & steps
- Do this immediately before the day's main work, not hours ahead of it — the effect fades once you cool back down.
- Move continuously through each drill's full range; don't pause and hold at the end of a swing or circle.
- Keep the effort light — roughly half pace. This is a rehearsal for the movement ahead, not the workout itself.
- Use the day-by-day table below to match the warm-up to whatever's actually being trained that day.
Common mistakes
- Holding a static stretch cold instead of moving — that's the one thing this warm-up isn't.
- Skipping it on heavy days because you're short on time — that's exactly when under-prepared tissue matters most.
- Warming up the wrong region — e.g., only swinging arms on a leg day. Match the drills to the day's focus.
Breath pattern
Field note
Day-by-day warm-up sequence
| Day | Target area | Sequence |
|---|---|---|
| Monday | Hips, legs, shoulders & lats | Leg swings (front-to-back), 10/leg · hip circles, 10/direction · arm circles, 15s each direction · scapular pulls on the bar, 10 reps. |
| Tuesday | Chest, shoulders & forearms | Arm circles, 15s each direction · band pull-aparts, 15 reps · band or towel shoulder dislocates, 10 reps · wrist circles, 10/direction. |
| Wednesday | Calves, ankles, hips & forearms | Ankle circles, 10/direction · leg swings (side-to-side), 10/leg · wrist & forearm circles, 10/direction · hip circles, 10/direction. |
| Thursday | Quads, glutes, hips & ankles | Bodyweight squats, 10 reps · walking lunges with a torso twist, 8/leg · leg swings (front-to-back and side-to-side), 10/leg each · ankle rocks, 10/side. |
| Friday | Hips, legs & shoulders | Leg swings (front-to-back), 10/leg · hip circles, 10/direction · arm circles, 15s each direction · thoracic rotations, 8/side. |
| Saturday | Core & hips (light day) | Cat-cow, 8 reps · standing torso rotations, 10/side · pelvic tilts, 10 reps · gentle hip circles, 8/direction. |
| Sunday | Back, shoulders, arms & forearms | Arm circles, 15s each direction · band pull-aparts, 15 reps · thoracic rotations, 8/side · wrist circles, 10/direction. |
The Tool Crib (Exercise Library)
Every move from your weekly schedule, organized by equipment, with setup, step-by-step form, breathing pattern, common mistakes, and a field note on how it applies to real operational load.
Box squat
Thursday
Reach your arms forward as a counterweight. If 20″ feels deep, put a folded mat on the box to raise it.
Operator version: a paused box squat. Sit fully, hold your brace for 2 seconds without relaxing, then drive up. Your main squat work moves to the barbell box squat, so use this as its warm-up set.
Extreme version: a paused goblet box squat with a 35–45 lb dumbbell. Use it as the warm-up for your heavy barbell box squat.
Setup & steps
- Stand with feet shoulder-width, box just behind you, close enough to lightly tap.
- Send your hips back first, like closing a car door with your glutes, letting your knees bend to follow.
- Keep your shins closer to vertical than a knee-forward squat — most of the descent should come from the hips.
- Lightly touch the box with control; don't dump your full weight down onto it.
- Drive through your whole foot (weight in the heels and midfoot) to stand, exhaling as you rise.
Common mistakes
- Knees caving inward on the way up.
- Collapsing onto the box instead of controlling the descent.
- Rounding the low back at the bottom instead of hinging from the hips.
Breath pattern
Field note
Box step-up
Thursday, per leg
Use a lower step or stair, and keep a fingertip on a wall for balance if you need it.
Operator version: loaded step-ups with dumbbells and a slow 3-second lower. In the Operator week, Thursday uses the pistol squat progression in its place, so do these on weeks you skip the pistols.
Extreme version: the heaviest dumbbells with a 4-second lower. Don't push off the back foot.
Setup & steps
- Place your whole front foot flat on the box — not just the toes.
- Keep your torso tall over your hips; resist the urge to lean forward and yank yourself up with momentum.
- Drive through the front heel to stand fully on the box, letting the back leg follow naturally.
- Control the descent back down for the same count it took to step up.
Common mistakes
- Pushing off the trailing (back) leg to help launch up.
- Letting the front knee drift inward as you drive up.
- Leaning the torso forward and holding the breath to muscle through it.
Breath pattern
Field note
Seated knee squeeze
Tuesday
A pillow or rolled towel works as well as the ball.
Operator version: 5-second squeezes. Then add 2 × 15–20 sec per side of short-lever Copenhagen side plank (top knee on the box) for inner-thigh strength on uneven ground.
Extreme version: add the full Copenhagen side plank, with the ankle (not the knee) on the box.
Setup & steps
- Sit tall on the edge of a bench or box, feet flat, spine long — not slouched back.
- Place the slam ball between your knees.
- Exhale and gently squeeze your knees together, feeling the inner thighs engage.
- Let the squeeze radiate into your deep core — you should feel a subtle brace through your midsection, not just your inner thighs.
- Release fully between reps rather than holding constant tension.
Common mistakes
- Slumping through the low back to "help" the squeeze.
- Squeezing so hard you hold your breath.
- Never fully releasing between reps.
Breath pattern
Field note
Pinch grip hold
Tuesday
Pinch the pair of 1.25 lb plates together, or a thick book. Stop the hold as soon as the plates start to slip.
Operator version: longer holds with a heavier pair, and walk 20–30 yd on the last set. That's the same demand as carrying a litter or a heavy kit bag by a thin handle.
Extreme version: a pinch walk with a pair of 10s, then build toward holding a single 25 lb plate by the rim for 20–30 seconds.
Setup & steps
- Stack a matched pair of smooth plates, smooth faces out, and pinch them together by the rim between thumb and fingers only. Work one hand at a time so a single pair covers both hands. Move up a pair only when every set lasts the full time (see the Load Ladder).
- Stand tall, shoulders relaxed away from your ears, arms hanging naturally at your sides.
- Breathe normally throughout — this is a low-load isometric, not a max effort.
- If a plate slips, that's your set: don't re-grip and grind out extra seconds.
Common mistakes
- Hiking the shoulder up to the ear to "help" the grip.
- Holding the breath because it feels like a strength test.
- Shifting to a fist grip once fingers fatigue.
Breath pattern
Field note
Shoulder lateral raise
Sunday
Start with empty hands and a slow tempo. Stop just below shoulder height.
Operator version: 5 lb plates, a 1-second pause at the top, and a slow 3-second lower. The mace 360 covers the rotational shoulder work.
Extreme version: 10 lb plates. If you shrug or swing, drop back to 5 lb.
Setup & steps
- Stand tall, plate in each hand, arms relaxed at your sides.
- Raise both arms out to the sides slowly, stopping at shoulder height — no higher.
- Keep a soft bend in the elbows and shoulders down away from your ears throughout.
- Lower with the same slow control; don't let the plates drop.
Common mistakes
- Shrugging the shoulders up to lift the weight higher.
- Using momentum to swing the plates up.
- Arching the low back to compensate for shoulder fatigue.
Breath pattern
Field note
Loaded ruck walk
Monday (heavy / qualification) · Wednesday (light) · Friday (moderate)
Recruit follows only Weeks 1–8 of the progression table, up to 22 lb, with no timed walks. Rucking is Monday and Wednesday only, and Wednesday is never heavier than Monday. Hold at 22 lb until you move up to Responder.
Operator keeps the vest at 45 lb and doesn't add more weight. Improve pace first: 3 mi in under 45 minutes, then under 42. Once a month, swap Monday for a 5–6 mi ruck at an easy pace. Wednesday (22 lb) and Friday (25 lb) stay lighter than Monday.
Extreme adds two vest stages above the standard: 52 lb (one 20 + one 5 lb plate per side), then 55 lb (add a 1.5). Hold each for at least 3 weeks. Keep your timed 3 mi at 45 lb and chase pace there (under 42 minutes), not at the heavier load. Once a month, do an 8 mi ruck at 45 lb. Wednesday stays at 32 lb and Friday at 35 lb.
Setup & steps
- Load the vest with matched pairs only — the same plates in each slot — so the load stays balanced left to right. Snug the straps so it doesn't shift.
- Stand tall before you start: imagine a plumb line from your ear, through your shoulder and hip, to your ankle.
- Walk, don't jog. This is a walking-pace standard, not a run — at the lighter loads you should be able to hold a conversation, and even at the full qualification load the pace should feel brisk and sustainable, not like you're gasping to make a cutoff.
- Reassess your posture every 5–10 minutes — fatigue is when the forward lean creeps in.
Common mistakes
- Leaning forward at the hips under heavier loads — this compresses the front of the abdomen and shifts load onto your low back instead of your legs and hips.
- Letting the vest ride high and choke breathing, or sag low onto the belly.
- Increasing load and pace/distance in the same week.
- Jogging or power-walking to try to beat the clock instead of building the fitness to walk it — running under a loaded vest meaningfully increases joint and lower-back loading and defeats the point of a walking-based standard.
Breath pattern
Field note
Load Rating Chart: Qualification Progression (3 mi / 45 min @ 45 lb)
This mirrors the USFS/NWCG "Arduous" pack test standard: 3 miles in 45 minutes carrying 45 lb. Because the vest must stay balanced, only matched plate pairs are used — from an available set of 1.5, 5, 10, and 20 lb pairs, that gives a well-spaced set of achievable loads (5, 12, 15, 22, 25, 32, 35, and 42 lb, on top of a vest that weighs about 2 lb empty) on the way to the 45 lb qualification load, with no single step larger than 7 lb.
| Timeline | Monday vest | Plates per side | Wednesday | Friday | Distance & pace target |
|---|---|---|---|---|---|
| Weeks 1–2All levels | 5 lb | 1.5 | 5 lb | 5 lb | 2 mi, no clock — dial in posture and the 360° brace. |
| Weeks 3–4All levels | 12 lb | 5 | 5 lb | 5 lb | 2 mi, conversational pace. |
| Weeks 5–6All levels | 15 lb | 5 + 1.5 | 5 lb | 12 lb | 2.5 mi, conversational pace. |
| Weeks 7–8All levels (Recruit cap) | 22 lb | 10 | 12 lb | 15 lb | 2.5 mi, conversational pace. Recruit holds here. |
| Weeks 9–10Responder + | 25 lb | 10 + 1.5 | 15 lb | 22 lb | 3 mi, no clock. |
| Weeks 11–12Responder + | 32 lb | 10 + 5 | 22 lb | 25 lb | 3 mi, no clock. |
| Weeks 13–14Responder + | 35 lb | 10 + 5 + 1.5 | 25 lb | 32 lb | 3 mi, no clock. |
| Weeks 15–16Responder + | 42 lb | 20 | 32 lb | 35 lb | 3 mi, no clock. |
| Weeks 17–18Responder + | 45 lb | 20 + 1.5 | 35 lb | 42 lb | 3 mi untimed — confirm it’s comfortable before adding a clock. |
| Week 19+Responder | 45 lb | 20 + 1.5 | 32 lb | 35 lb | 3 mi under 45 min — start timing; retest every 1–2 weeks. |
| Week 19+Operator | 45 lb | 20 + 1.5 | 22 lb | 25 lb | 3 mi under 45 min; once a month, an easy 5–6 mi. |
| Extreme A (3+ wk)Extreme | 52 lb | 20 + 5 | 32 lb | 35 lb | 3 mi untimed; keep the timed 3 mi at 45 lb (≤ 42 min). |
| Extreme B (3+ wk)Extreme | 55 lb | 20 + 5 + 1.5 | 32 lb | 35 lb | 3 mi untimed; one 8 mi ruck a month at 45 lb. |
Vest weighs about 2 lb empty; load = 2 lb + both sides. Always load the same plates on both sides. Wednesday and Friday use the lighter loads shown for your current Monday stage (Responder: two stages and one stage below Monday while ramping, then 32 / 35 lb once Monday holds at 45 lb).
Execution rules for adding load
- Balanced pairs only: always load matched plates into both vest slots — e.g., one 20 lb plate per side, not one 20 on one side and two 10s on the other. An uneven vest creates uneven lateral core bracing and asymmetric strain on your hips and spine over 30–75 minutes of walking.
- Load or pace, not both: when moving up a stage in the table above, expect the walk to feel harder at the same distance for the first session or two. Don't also chase a faster pace that same week.
- Even, moderate steps: using every combination of the 1.5, 5, 10, and 20 lb pairs, no jump in the table above exceeds 7 lb. Resist the temptation to skip a stage just because the increment looks small — each stage deserves its full two weeks. If a stage feels hard, repeat it rather than moving on.
- Lighter days follow Monday: Wednesday uses the stage two rows below Monday's (minimum 5 lb) and Friday the stage one row below; the table lists both. Once Monday holds at 45 lb, they settle at 32 and 35 lb. See the Load Ladder.
- Time only after distance: don't put a 45-minute clock on the walk until the full 3 miles at 45 lb already feels sustainable untimed. Racing the clock before then is how pace turns into a jog.
Assisted pull-up
Monday only
Use your thickest band, or do 3 × 3 slow 5-second lowerings from a box. Stop every set with 2–3 good reps left.
Operator swaps this for the strict pull-up. Keep one band-assisted set of 8–10 as a back-off set after your strict work.
Extreme uses the weighted strict pull-up. Keep one band-assisted set of 10–12 as a back-off set.
Setup & steps
- Loop the band over the bar and hook one knee or foot into it for assistance — enough band tension that the last 2 reps of a set are genuinely hard.
- Grip the bar just outside shoulder width, start from a full hang.
- Set your brace and pull your shoulder blades down and back before you bend your elbows.
- Pull until your chin clears the bar, then lower with control for the same count — don't just drop.
- Stop every set at RPE 8 — the point where you could grind out 1–2 more clean reps, but choose not to — rather than pulling until the bar wins.
Common mistakes
- Kipping or swinging to generate momentum.
- Holding a full breath and straining red-faced through the last rep.
- Letting the band assistance do so much work that form under real load never gets built.
- Turning the RPE 8 cap into true failure — the last rep or two should still look identical in form to the first.
Breath pattern
Field note
Dead hang
Monday
Keep your toes lightly on the box so the hang takes only part of your bodyweight. Take your feet off as your grip allows.
Operator version: longer hangs, and on Mondays the towel hang replaces this. A thick, soft grip is closer to what you'll actually hold in the field (straps, rope, a patient's jacket).
Extreme version: long hangs, and progress the Monday towel work to towel pull-ups.
Setup & steps
- Grip the bar and let your whole body hang fully relaxed — shoulders up by your ears is normal and fine here.
- Let your ribcage rest stacked over your pelvis rather than flaring forward and arching your low back.
- Breathe continuously and gently throughout the hold — this is a passive traction position, not a strength effort.
- Step down with control when your grip starts to give, rather than dropping.
Common mistakes
- Arching the low back and letting the ribs flare open.
- Holding the breath because gripping the bar feels like an effort.
- Swinging or kicking the legs.
Breath pattern
Field note
Active hang
Wednesday
Short holds, full rest. Focus on pulling your shoulder blades down and away from your ears.
Operator version: longer holds, then 3 × 8 scapular pull-ups (straight arms, lift your body by pulling your shoulder blades down).
Extreme version: longer holds and more scapular pull-ups.
Setup & steps
- Start from a hang, then pull your shoulder blades down and slightly back, away from your ears.
- This lifts your body a few inches without bending your elbows — you're engaging, not pulling up.
- Hold that engaged position, ribs stacked over pelvis, for the full count.
- Release back to a relaxed hang between sets.
Common mistakes
- Bending the elbows and turning it into a mini pull-up.
- Holding the breath to "lock in" the shoulder engagement.
- Letting the low back arch to help the shoulders engage.
Breath pattern
Field note
Seated row
Sunday
Use the lighter band and pause 1 second with your shoulder blades pinched.
At Operator, heavier rows (the single-arm row) and the kettlebell clean & press carry Sunday's pulling. Keep one band set of 15 as a shoulder warm-up.
At Extreme, the heavy single-arm row and kettlebell work carry the pulling. Keep one light band set.
Setup & steps
- Sit on the floor, legs extended, band anchored around your feet, spine tall.
- Start with arms extended forward, a slight forward lean from the hips — not a rounded low back.
- Pull the handles back toward your lower ribs, driving your elbows behind your torso, as you sit up tall.
- Control the return to the starting position without collapsing forward.
Common mistakes
- Rounding the low back to get more pull.
- Shrugging the shoulders up toward the ears at the finish.
- Using the arms only, without the tall-spine hip movement.
Breath pattern
Field note
Standing face pull
Tuesday
Light band, slow tempo. Stop when you feel it in the neck instead of the upper back.
Operator version: higher reps with a 2-second hold, to keep your shoulders healthy under the extra pressing and overhead mace work.
Extreme version: one extra set. With this much pressing and overhead work, don't skip it.
Setup & steps
- Anchor the band at roughly chest height, step back to set tension, feet planted.
- Start with arms extended toward the anchor.
- Pull the band toward your face, splitting your hands apart and driving elbows up and out to the sides.
- Keep your torso upright — don't lean back to help the pull.
- Return with control, resisting the band the whole way back.
Common mistakes
- Leaning the torso backward to substitute body weight for shoulder work.
- Letting the elbows drop low instead of staying up and wide.
- Arching the low back at the finish position.
Breath pattern
Field note
Controlled crush grip
Wednesday
Close the gripper fully and control the opening. Stop at the first sign of forearm or elbow pain.
Operator version: move up one gripper strength and hold the last rep of each set closed for 5 seconds.
Extreme version: your heaviest gripper, holding the last rep of each set closed for 10 seconds.
Setup & steps
- Hold the gripper in a relaxed hand, wrist straight (not bent up or down).
- Squeeze the handles fully closed with control — not an explosive jerk.
- Pause briefly at full closure, then release with the same control back to the start.
- Reset your grip between reps rather than bouncing off the spring tension.
Common mistakes
- Bending the wrist to add leverage instead of closing with the hand alone.
- Grunting and bearing down through the torso to help a stubborn last rep.
- Rushing the release, letting the spring snap the hand back open.
Breath pattern
Field note
Lower-body foam rolling
Saturday
Slow passes and easy pressure. It should feel like tension easing, not pain.
Operator version: add 5 minutes on the upper back. The extra overhead mace and kettlebell work makes that stiffness worth addressing.
Same as Operator. At this training volume, don't cut recovery work.
Setup & steps
- Sit on the ground with the roller under your calves, hands behind you for support, hips lifted slightly.
- Roll slowly from just below the knee to just above the ankle, pausing 20–30 seconds on any tender spot.
- Repeat the pattern for quads (face down, roller under thighs) and glutes (seated on the roller, ankle crossed over opposite knee).
- Move slowly — this is tissue release, not a race.
Common mistakes
- Holding your breath through tender spots.
- Rolling directly and aggressively over a joint instead of the muscle belly.
- Rushing through without pausing anywhere.
Breath pattern
Field note
Easy continuous swim
Saturday (low-impact conditioning)
Rest at the wall whenever you need to. The goal is easy, continuous movement, not laps.
Operator version: a longer continuous swim, or moderate intervals. Keep it genuinely easy the day after a heavy week.
Extreme version: longer swims or 100 yd repeats. Keep it easy the day after a heavy week.
Setup & steps
- Choose calm, safe water — a pool, a lake, or slow open water with good visibility — and ideally someone else present.
- Ease in gradually; let your breathing settle into a rhythm before picking up any pace.
- Swim continuous, easy freestyle or breaststroke at a conversational effort — steady, not intervals.
- Exit smoothly and finish with a few minutes of easy floating or walking in shallow water to bring your heart rate down.
Common mistakes
- Swimming cold or open water alone, or without any way to signal for help.
- Pushing to a sprint or racing pace — that turns this into interval conditioning, which isn't the point of this session.
- Ignoring cramping, cold shock, or fatigue instead of easing to shore right away.
Breath pattern
Field note
New Arrivals: Free Weights Aisle
This section assumes access to a 6’ Olympic barbell, an EZ curl bar, a triceps bar, roughly 265 lb of plates (a ~293 lb ceiling including the bar), a lifting belt, and a set of dumbbells (25/35/45 lb pairs). (Full plate inventory and loading steps: see the Load Ladder.) These five moves put that equipment to work — none of them are on the fixed weekly schedule yet, so each card below includes a suggested placement instead of a fixed day. Read the pressure brace again before a first loaded barbell session: a barbell hinge and squat can spike more pressure than anything else in this manual, and a belt changes how that brace works.
Barbell box squat New
Progression from: Box squat · Thursday, once you introduce it
Not in the Recruit plan yet. Stay on the bodyweight box squat until 3 × 10 is easy and pain-free. The barbell ramp starts at Responder.
Operator keeps adding 5 lb a week after the 6-week ramp, as long as every rep stays braced with no breath-holding. If a week's reps slow down or your form changes, repeat that load before adding more.
Extreme keeps adding 5 lb a week toward 1.25–1.5× bodyweight, within the kit’s 293 lb maximum. Every rep must touch the box under control with no breath-holding. Deload 10% every 4th week.
Setup & steps
- Only progress here once bodyweight box squats feel easy with a clean brace — this is the next rung, not a replacement to start on.
- Rack the bar across your upper traps (high-bar) or rear delts (low-bar), hands just outside shoulder width, elbows driven down and back.
- Un-rack, step back, feet shoulder-width, box close behind you, exactly like your bodyweight version.
- Same hip-back descent, same light touch-and-stand on the box — the only thing that's changed is the bar on your back.
- Add the collars any time plates are loaded, even light ones — a shifting plate is a fall risk under a bar on your back.
Common mistakes
- Adding bar weight before the bodyweight pattern and brace are automatic.
- Letting the bar creep up onto the neck instead of resting on the traps/rear delts.
- Skipping collars because "it's not that heavy."
Breath pattern
Field note
Load Rating Chart: Thursday Progression (3×10 Target)
Progressing this lift safely requires strict micro-loading to protect blood pressure and spinal loading mechanics — especially for anyone with a naturally low resting blood pressure, where a hard Valsalva during a heavy rep can trigger a bigger swing than it would for most people. A standard 6’ Olympic bar weighs roughly 28 lb on its own — use 2.5 lb and 5 lb plates (plus a 10 lb plate once loading past Week 4) to map out a linear ramp on Thursday, the dedicated leg session.
| Timeline | Total load | Plates per side | Sets × reps | Objective |
|---|---|---|---|---|
| Week 1 | 28 lb | Empty bar | 3×10 | Master the 360° brace and a controlled box touch. |
| Week 2 | 33 lb | 2.5 | 3×10 | Steady exhale on the way up. |
| Week 3 | 38 lb | 5 | 3×10 | No breath-holding. |
| Week 4 | 43 lb | 5 + 2.5 | 3×10 | No breath-holding. |
| Week 5 | 48 lb | 10 | 3×10 | No breath-holding. |
| Week 6 | 53 lb | 10 + 2.5 | 3×10 | No breath-holding. |
| Weeks 7–8 | 58 lb | 10 + 5 | 3×10 | From here, add 5 lb every two weeks. |
| Weeks 9–10 | 63 lb | 10 + 5 + 2.5 | 3×10 | Last load before the plate gap. |
| Weeks 11–12 | 63 lb | 10 + 5 + 2.5 | 3×12 | Bridge the 15 lb gap with reps (68/73 lb need a second pair of 10s). |
| Weeks 13–14 | 78 lb | 25 | 3×8 → 3×10 | Drop reps after the jump, then build back to 10. |
| Weeks 15–16 | 83 lb | 25 + 2.5 | 3×10 | Operator switches to 4×5–6 here. |
| Weeks 17–18 | 88 lb | 25 + 5 | 3×10 | Keep going with the barbell plate map. |
Execution rules for adding load
- The 3×10 standard: complete all 3 sets of 10 reps with perfect form before allowing yourself to step up to the next weight increment the following Thursday.
- The brace check: if you instinctively lock your throat and hold your breath (a Valsalva maneuver) to grind out reps 8, 9, or 10, the load is too heavy for your hemodynamic baseline. Keep the same weight for another week until you can exhale continuously through the drive.
- Zero momentum: the 20″ box is a depth gauge, not a resting seat. Lightly touch it with control — if you collapse onto the box or bounce your hips off it to generate momentum, don't increase the weight.
- Collar enforcement: add the collars any time plates are loaded, even the light 2.5 lb plates. A shifting weight on your back forces uneven lateral core bracing, which creates a fall risk and uneven strain through your hips and low back.
Suggested placement
Barbell deadlift New
The heaviest new addition · suggested: alternate Mondays, in place of the ruck
Not in the Recruit plan yet. Practice the hip hinge with a broomstick along your spine, touching your head, upper back, and tailbone.
Operator version: steady weekly loading on the alternate Mondays you swap in for the ruck. Every rep should look the same. Never grind out a slow rep.
Extreme works in triples toward 2× bodyweight (the full kit is 293 lb). Use a belt at the heavier loads if you’ve learned to brace into it. Never grind a slow rep, and keep it a full swap for Monday’s ruck, never an addition.
Setup & steps
- Bar over mid-foot, shins close to (not touching) the bar.
- Hinge at the hips to grip the bar just outside your shins, back flat from head to hips — not rounded, not overarched.
- Take the slack out of the bar, brace (Foundation 02), then drive through the floor with your legs as the bar travels up your shins.
- Finish standing tall, hips through — don't lean back or hyperextend the low back at the top.
- Lower with the same hip-hinge pattern in reverse; don't just drop it or round over to set it down.
Common mistakes
- Rounding the low back to reach the bar instead of hinging.
- Jerking the bar off the floor instead of taking up slack first.
- Holding a full breath through the whole rep instead of a controlled exhale on the pull.
Breath pattern
Field note
Suggested placement
EZ-bar curl New
Low-risk accessory · Sunday
Not in the Recruit plan. Rows and hangs are all the elbow-flexor work you need right now.
Operator version: one extra set with a slow 3-second lower.
Extreme version: heavier, fewer reps, strict with no swing.
Setup & steps
- Stand tall, grip the angled bends of the bar (easier on the wrists than a straight bar), elbows pinned at your sides.
- Curl the bar up without swinging your torso or shrugging your shoulders forward.
- Squeeze briefly at the top, then lower with control through the full range.
Common mistakes
- Using the hips and low back to "help" heavier curls (turning it into a swing).
- Letting the elbows drift forward, shortening the range.
Breath pattern
Field note
Weekly placement
Triceps bar extension New
Low-risk accessory · Sunday
Not in the Recruit plan. Incline push-ups and bent-knee box dips cover the triceps for now.
Operator version: one extra set. Keep your elbows pointing forward and add weight only when all four sets are clean.
Extreme version: heavier. Stop if your elbows ache.
Setup & steps
- Lie on a bench or the floor, bar held at arm's length above your chest, neutral grip on the angled handles.
- Keep your upper arms vertical (elbows pointed at the ceiling) as you bend the elbows to lower the bar toward your forehead.
- Stop just short of your forehead, then extend back to the start without flaring the elbows out.
Common mistakes
- Letting the elbows flare out and drift back toward your head.
- Arching the low back off the bench to add momentum.
Breath pattern
Field note
Weekly placement
Dumbbell suitcase carry New
One-sided loaded carry · Sunday
Walk slowly and stay tall. Don't let the weight pull you sideways.
At Operator, the heavier two-handed farmer’s carry takes over Sunday's carry. Keep one light suitcase set as a warm-up for the obliques.
Extreme version: the heaviest dumbbell for longer distances. Stay perfectly upright.
Setup & steps
- Pick up a single dumbbell at your side, like carrying a suitcase — the other hand stays free.
- Stand tall before you take the first step: shoulders level, ribs stacked over your pelvis, not tipped toward or away from the load.
- Walk a set distance or time, keeping your torso upright the whole way — resist the pull of the weight rather than letting it drag your shoulder or hip down.
- Set the weight down under control, switch sides, and repeat.
Common mistakes
- Leaning your torso away from the loaded side to counterbalance.
- Letting the loaded shoulder hike up toward your ear.
- Shortening your stride or dragging the foot on the loaded side.
Breath pattern
Field note
Weekly placement
Finish & Trim (Aesthetic & Physique Accessories)
These five moves target the muscle groups that build a visibly sculpted, symmetrical look — chest, shoulders, abs, and calves — that the functional work above doesn't directly train. Layer them onto the existing schedule; they don't replace anything. One honest note: visible muscle definition and a lower body-fat percentage come mostly from nutrition and consistency over months, not from any one exercise.
Barbell floor press New
Chest, front shoulders, triceps · Tuesday
Not in the Recruit plan yet. Build pressing strength with the incline push-up first.
Operator version: heavier, with a 2-second pause when your upper arms rest on the floor. Pressing from a dead stop builds strength with no bounce.
Extreme version: heavy paused triples and fives, working toward your bodyweight.
Setup & steps
- Lie on the floor, knees bent feet flat, bar held at arm's length over your chest.
- Lower the bar with control until your upper arms (not just elbows) rest lightly on the floor — the floor stops the descent, which is a built-in safety limit this exercise has over a bench press.
- Pause briefly, then press back up to full arm extension without arching your low back off the floor.
Common mistakes
- Bouncing the elbows off the floor instead of pausing.
- Flaring the elbows out to 90° from the torso instead of a moderate angle.
- Arching hard off the floor to move more weight.
Breath pattern
Field note
Weekly placement
Standing dumbbell shoulder press New
Shoulder width & delts · Sunday
Hold one dumbbell vertically by the head with both hands (goblet-style) and press it overhead. That's easier to control than two separate weights.
At Operator, the kettlebell clean & press replaces this as Sunday's main press. Keep one light set as a warm-up.
Extreme version: the heaviest dumbbells for strict sets of 6, or the kettlebell clean & press at 20–24 kg.
Setup & steps
- Stand tall, a dumbbell in each hand at shoulder height, palms facing forward.
- Press both dumbbells straight overhead until your arms are fully extended, without arching your low back to help.
- Lower with control back to shoulder height and repeat.
Common mistakes
- Arching the low back and pushing the hips forward to press heavier weight.
- Pressing the dumbbells forward instead of straight overhead.
- Shrugging instead of pressing through full range.
Breath pattern
Field note
Weekly placement
Box triceps dip New
Chest, triceps, front delts · Tuesday
Bend your knees and keep your feet close to the box so your legs take some weight. Lower only as far as your shoulders stay comfortable.
Operator version: rest your heels on a second surface, or put a plate on your lap. Stop if you feel any pinch at the front of the shoulder.
Extreme version: a 25 lb plate on your lap with your feet raised. Stop at the first pinch in the front of the shoulder.
Setup & steps
- Sit in front of the box, hands gripping the edge behind you, fingers pointing forward, legs extended out in front with heels on the floor.
- Lift your hips off the ground and lower yourself by bending your elbows, keeping them pointed backward rather than flaring out.
- Lower until your upper arms are roughly parallel to the floor, then press back up to straight arms.
- Bend your knees (feet flat, closer to your hips) instead of legs extended if it's too hard at first.
Common mistakes
- Letting the shoulders creep up toward the ears.
- Dipping too deep and straining the front of the shoulder.
- Using momentum (bouncing) instead of a controlled tempo.
Breath pattern
Field note
Weekly placement
Weighted ab mat crunch New
Visible ab definition · Saturday
Skip the plate. Exhale as you curl up. If you see doming or a ridge along your midline, regress and check the clearance list.
Operator version: heavier plate and a slow lower. The L-sit adds a static hold on top of this.
Extreme version: a 45 lb plate with a slow lower. Watch for any doming along your midline.
Setup & steps
- Lie on an ab mat, knees bent, feet flat, holding a plate against your chest with both hands.
- Exhale as you curl your shoulders and upper back up off the mat, leading with your chest rather than yanking your chin to it.
- Lower back down with control on the inhale. This is a short-range curl, not a full sit-up to vertical.
Common mistakes
- Pulling on the neck with your hands instead of curling from the abs.
- Using momentum to fling the torso up.
- Holding your breath and bearing down instead of exhaling on the curl.
Breath pattern
Field note
Weekly placement
Standing dumbbell calf raise New
Calf definition · Wednesday
Both feet, full range, one hand on a wall for balance.
Operator version: single-leg raises off the edge of a step for full range. This builds calf and Achilles capacity for sprints, jumps, and long rucks.
Extreme version: single-leg raises off a step with the heaviest dumbbell and a pause at the top.
Setup & steps
- Stand tall holding a dumbbell in each hand at your sides.
- Rise up onto the balls of your feet as high as you can, pause briefly at the top.
- Lower under control until your heels are back on the ground — don't just drop.
Common mistakes
- Bouncing at the bottom instead of a controlled lower — this removes mechanical tension from the calf and shifts the load onto the Achilles tendon.
- Only rising a couple of inches instead of the full range.
Breath pattern
Field note
Weekly placement
Core Strength Foundation: The Big Four (Primary Movement Patterns)
Muscle tissue is also metabolic real estate: the bigger the muscle, the more glycogen, ATP, and blood flow it can absorb and put to work. These four groups — glutes, quads, lats, and chest — are the largest muscle masses in the body, so they give the biggest hypertrophy and metabolic return per set. The four moves below target each one directly and layer onto the existing schedule; none of them replace anything already programmed.
Gluteus maximus
The single largest, heaviest muscle in the body, and a major glycogen storage tank. It's also highly fatigue-resistant, so it responds well to targeted tension from weighted step-ups, lunges, and squats — work you're already doing, expanded on below.
Quadriceps
Four muscle bellies across the front of the thigh that drive knee extension. Heavy mechanical work here demands large amounts of ATP and glucose, which is exactly what a single-leg, high-tension move like the split squat below is built to ask for.
Latissimus dorsi
The largest muscle group in the upper body, spanning your entire mid-to-lower back. Building the lats raises your upper-body glycogen capacity and improves the posture that carries your rucksack — on top of the pulling work your grip and hang training already builds.
Pectoralis major
A broad, thick fan of muscle that responds quickly to stretch-mediated hypertrophy — deep, full-range pressing under a stretch is what grows it fastest, which is the specific gap the deficit push-up below fills next to your floor press.
Dumbbell walking lunge New
Primary: glutes · Thursday
Bodyweight only. If walking lunges feel unsteady, do stationary split squats in place.
Operator's Thursday uses the pistol progression in this slot. On alternating weeks, do these heavier instead.
Extreme version: the heaviest dumbbells for longer sets.
Setup & steps
- Stand tall holding a dumbbell in each hand at your sides.
- Step forward into a long stride and lower straight down until your back knee lightly grazes the floor, front shin close to vertical.
- Drive through the front heel and glute to stand up and step the back foot through into the next stride — a continuous walk, not a step-and-return.
- Keep your torso tall over your hips the whole way; a forward lean shifts the work off the glute and onto the low back.
Common mistakes
- Letting the front knee cave inward or shoot far past the toes.
- Leaning the torso forward to help drive out of the bottom.
- Taking a stride so short the glute never gets loaded, just the quad.
Breath pattern
Field note
Weekly placement
Dumbbell Bulgarian split squat New
Primary: quads · Thursday
Put your rear foot on a low step instead of the 20″ box, or keep it on the floor for a plain split squat.
Operator version: heavier, one extra set, and a slow lower. This is your main single-leg strength lift at this level.
Extreme version: the heaviest dumbbells with a slow lower.
Setup & steps
- Stand a long step in front of the box, rest the top of one foot on it behind you, dumbbell in each hand at your sides.
- Lower straight down on the front leg until the front thigh is near parallel to the floor — most of your weight stays on the front foot, the back foot is just a kickstand.
- Drive through the front heel and midfoot to stand back up, keeping the front knee tracking over the toes.
- Complete all reps on one side before switching legs.
Common mistakes
- Setting the rear foot so high the front knee has to travel too far forward.
- Leaning the torso far forward instead of staying tall.
- Letting the front knee cave inward on the way up.
Breath pattern
Field note
Weekly placement
Single-arm dumbbell row New
Primary: lats · Sunday
Start with the lightest dumbbell and focus on driving your elbow toward your hip.
Operator version: heaviest dumbbell, one extra set, and a pause at the top. This is Sunday's main pull at this level.
Extreme version: 45 lb is the top dumbbell, so progress with reps and a longer pause, not load.
Setup & steps
- Place one knee and the same-side hand on the box, back flat and roughly parallel to the floor, opposite foot planted on the ground.
- Let a dumbbell hang straight down from your free hand, shoulder relaxed, arm fully extended.
- Pull your elbow up and back along your side, driving it past your ribs and squeezing your shoulder blade down and back at the top.
- Lower with control back to a full hang before the next rep.
Common mistakes
- Rotating the torso to help swing the weight up instead of pulling with the lat.
- Shrugging the shoulder toward the ear instead of driving the elbow back.
- Rounding the low back instead of keeping it flat and supported by the box.
Breath pattern
Field note
Weekly placement
Deficit push-up New
Primary: chest · Tuesday
Recruit version: hands on the 20″ box (incline). Move to a lower surface, then the floor, as 2 × 12 gets easy.
Operator version: deficit push-ups wearing the vest. Keep the plank rigid. If your hips sag, take weight out of the vest.
Extreme version: deficit push-ups with a heavy vest. Keep the plank rigid.
Setup & steps
- Set a stack of plates (or two low blocks) under each hand, slightly wider than shoulder width, and get into a plank with a straight line from head to heels.
- Lower your chest below the level of your hands — the extra depth is the whole point, giving the chest a deeper stretch than a standard push-up allows.
- Pause briefly at the bottom, then press back up to full arm extension without losing the straight body line.
- Once 3×10–15 feels easy at bodyweight, add the weighted vest for extra load before adding more reps.
Common mistakes
- Letting the hips sag or pike up instead of holding a straight line.
- Flaring the elbows out to 90° from the torso instead of a moderate angle.
- Stopping at the same depth as a normal push-up and skipping the extra stretch the deficit is for.
Breath pattern
Field note
Weekly placement
Rigging & Rope Aisle (Training the Frog Ascending System)
The frog rig (a chest ascender plus a foot-loop ascender) is climbed with a repeated sit–stand cycle: sit back into the harness while the foot-loop ascender slides up, then stand up tall in the foot loop while the chest ascender slides up. That cycle is driven almost entirely by the legs and hips — the standing-up phase is a weighted step-up under bodyweight plus gear, repeated for the length of the rope — with the core holding a stable, upright line through hundreds of reps. The arms and grip mostly just balance against the rope; this is not a pull-up. Two things carry over directly from work already programmed: leg and hip endurance from the box squat, the step-up, and the barbell box squat, and comfort hanging and shifting weight on a fixed point from the dead hang and active hang. The one clear gap is the hip-flexion "knee-to-chest" action that draws the foot loop up on each cycle, which the move below trains directly. For rope-rescue carryover specifically, favor higher-rep, shorter-rest sets on the existing leg work (aim toward the top of each rep range, or add a set) over chasing heavier loads — the rope doesn't get heavier, but it does ask for a lot of reps in a row.
Hanging frog raise New
Tactical rope rescue carryover · Wednesday
Recruit version: lie on your back and pull your knees to your chest with your lower back flat. Move to the hanging version once you can hold a 20-second dead hang.
Operator version: straight-leg raises, working toward toes-to-bar. Control the lowering so you don't swing.
Extreme version: strict toes-to-bar, controlling the way down.
Setup & steps
- Start from a dead hang: arms long, shoulders relaxed, grip on the bar — don't pull yourself up with your arms at any point in this move.
- Exhale and draw both knees up and forward toward your chest by flexing at the hips, keeping your lower back neutral rather than swinging or arching to generate momentum.
- Pause briefly with the knees drawn up, then lower back to a straight hang under control on the inhale.
- Keep the motion slow enough that you're not using a kip or swing to throw the legs up — this is a controlled hip-flexion rep, not a bodyweight momentum drill.
Common mistakes
- Bending the elbows and turning it into a pull-up instead of keeping the arms passive.
- Swinging the body or using momentum instead of a controlled hip flexion.
- Arching the low back to help the legs come up, instead of curling the pelvis and keeping the spine neutral.
- Holding a full breath and bearing down hard to "muscle" the knees up.
Breath pattern
Field note
Weekly placement
Rapid Response Bay (Explosive Power & Casualty Carries)
Wilderness paramedic and other field-response roles don't just ask for steady load-bearing endurance — they also test a burst of power to close distance or clear an obstacle, and the raw strength and stamina to move a patient (or a loaded pack) over uneven ground for a sustained carry. Rucking already covers loaded endurance and the four heavy lifts already cover maximal strength; the four moves below fill the remaining gap: two-foot explosive jumps, a loaded casualty-style carry, and short sprint conditioning. This section assumes access to your existing 20’ plyo box and an open, clear stretch of flat ground (grass, a track, or a hallway) for jumps and sprints, plus one new piece of gear: a 40–60 lb sandbag or a heavy duffel bag packed to a similar weight.
Jumping and sprinting load your joints and connective tissue very differently than a slow, controlled lift — each landing or footstrike is a fast, high-force impact rather than a gradual brace you can time your breath around. None of the four moves below should be your first-ever loaded exercise: they assume the pressure brace is already automatic under the heavy lifts and ruck, and that you have no items from the warning labels list active right now. If you're returning from a lower-body injury, surgery, or a long layoff, return-to-impact and return-to-running have their own specific clinical readiness criteria — ask a physician, athletic trainer, or physical therapist to clear you for jumping and sprinting specifically, separate from clearance for the strength work elsewhere in this manual.
Box jump New
Explosive power · Thursday, before your other leg work
No jumps at Recruit. Practice the landing instead: rise onto your toes, then drop quickly into a quiet athletic stance and hold it for 2 seconds.
Operator version: more sets, fewer reps per set, and every landing held for 2 seconds. Keep total landings (jumps plus broad jumps) under about 40 per session.
Extreme version: jumps with a light 12 lb vest. Never add height and weight in the same week.
Setup & steps
- Stand a comfortable step back from the box, feet shoulder-width, and brace (Foundation 02) before you load into a quarter-squat.
- Swing your arms back, then drive them forward and up explosively as you extend your hips, knees, and ankles together to leave the ground with both feet at once.
- Pull your knees up and land on the box with both feet flat, knees soft and tracking over your toes — absorb the landing rather than landing stiff-legged.
- Stand up fully on the box before stepping back down — never jump backward off the box.
- Reset your breath and brace fully before the next rep; this is a max-quality-per-rep drill, not a conditioning circuit.
Common mistakes
- Choosing a box so tall that the landing turns into a knees-to-chest scramble instead of a clean two-foot landing.
- Landing stiff-legged and letting the knees cave inward on impact.
- Rushing the next rep before your breathing and balance have reset.
- Jumping down off the box instead of stepping down — the landing is the highest-force part of this exercise, so only do it once per rep.
Breath pattern
Field note
Weekly placement
Standing broad jump New
Explosive power · Thursday, paired with the box jump
No jumps at Recruit. The snap-down landings on the box jump card are your landing practice.
Operator version: add 2 sets of 3 continuous broad jumps, sticking the last landing.
Extreme version: one more set, plus continuous bounds, sticking the last landing.
Setup & steps
- Stand with feet shoulder-width on a clear, flat stretch of ground, brace, and load into a quarter-squat with your arms swung back.
- Drive your arms forward and extend your hips, knees, and ankles explosively to jump forward off both feet at once.
- Reach your arms forward through the air and pull your knees up and forward to extend your landing distance.
- Land on both feet together in a soft, controlled squat, absorbing the impact through your knees and hips rather than your low back.
- Walk back to the start and fully reset your breath before the next rep — this is a single maximal effort each time, not a series of hops.
Common mistakes
- Chaining jumps together (bounding) instead of resetting fully between each one.
- Landing with straight, locked knees instead of absorbing into a squat.
- Leaning so far forward on landing that the low back rounds to catch your balance.
Breath pattern
Field note
Weekly placement
Sandbag shoulder carry New
Casualty-carry simulation · Sunday
Start with the bag partly filled. Walk slowly and stay tall.
At Operator, Sunday's carry becomes the heavier bear-hug carry, and the sandbag-to-shoulder goes on Friday.
Extreme version: 80–100 lb on the shoulder. Swap shoulders every set.
Setup & steps
- Hinge down and hug the sandbag to your chest first, then use your legs to stand up and swing it onto one shoulder — never yank it straight up from the floor with a rounded back.
- Settle the bag high on your shoulder, close to your neck, and use the same-side hand plus your other arm across the front to keep it from sliding forward or back.
- Stand fully tall before you take the first step — shoulders level, ribs stacked over your pelvis, not tipped toward or away from the load.
- Walk a set distance or time with your torso upright, resisting the load's pull to one side rather than letting your spine bend to counterbalance it.
- Set the bag down under control (reverse of the pickup), switch shoulders, and repeat.
Common mistakes
- Yanking the bag off the ground with a rounded low back instead of hinging and hugging it up.
- Leaning the torso away from the loaded shoulder to counterbalance instead of standing tall.
- Letting the bag creep forward onto the front of the shoulder, which pulls the whole torso into a side-bend.
Breath pattern
Field note
Weekly placement
Shuttle sprint intervals New
Operational conditioning · Friday, before the ruck
No sprints at Recruit. Do relaxed build-ups: jog 20 yd, easing up to a comfortable fast pace, then walk back. Skip them if anything hurts.
Operator version: more reps, slightly longer shuttles. Walk back fully between reps; if your speed drops noticeably, end the session.
Extreme version: more and longer sprints. End the session if your speed drops noticeably.
Setup & steps
- Mark two points 20–30 yards apart on flat, even ground — grass, a track, or a quiet stretch of trail.
- Start from a tall standing position (not a sprinter's crouch) and run at a hard, controlled effort to the far marker.
- Decelerate gradually past the marker rather than stopping abruptly, then walk all the way back to fully recover.
- Keep every rep's effort and pace roughly the same — the goal is repeatable hard efforts, not one all-out sprint followed by five slow jogs.
- Stop the session if your form starts falling apart (shortened stride, heavy heel-striking, labored breathing that doesn't recover on the walk-back) rather than grinding out the full count.
Common mistakes
- Shortening the walk-back rest to fit more reps in, turning this into steady-state cardio instead of true intervals.
- Sprinting on uneven or unfamiliar ground before you've checked it for footing hazards.
- Holding a full breath or bearing down hard through each sprint instead of breathing continuously.
Breath pattern
Field note
Weekly placement
Operator Arsenal (23 Advanced & Field Exercises)
The Operator level keeps the Responder structure (three rucks, one leg day, one heavy pull day) and makes it harder: tougher variations of the core moves, plus 23 new exercises that fill in what a field operator needs. That’s rotational shoulder strength, ballistic hip power, casualty movement, full-bodyweight pulling and single-leg strength, and task-specific field drills. New gear: a steel mace (7–15 lb), a kettlebell (12–16 kg), a 60–80 lb sandbag, a drag strap, a 20–30 ft rope, two towels, and a CPR training manikin.
Operator assumes you’ve met every item on the Operator checklist and have nothing active from the warning signs list. Add new exercises one or two a week, at the starting loads listed, rather than all at once.
Mace Work (Rotational Shoulder Strength)
A steel mace puts all its weight at the end of a long handle, so even a light one gives your shoulders, grip, and trunk a big rotational load. Start at 7–10 lb. Most people overestimate what they can control.
images/ex36.webpMace 360 swing Operator
Shoulder resilience & rotational control · Wednesday
Move up to a heavier mace only once every rep stays slow and controlled.
Setup & steps
- Stand with feet shoulder-width apart and a light brace. Hold the handle near its end with both hands stacked, mace head pointing up in front of you.
- Let the head drop behind one shoulder, keeping your elbows close to your head. The mace circles behind your back like a pendulum.
- Guide it across your back to the opposite shoulder, then pull it up overhead and back to the front start position.
- Keep your ribs down and glutes on so your lower back doesn't arch as the mace passes behind you.
- Do all reps in one direction, switch which hand is on top, then reverse direction.
Common mistakes
- Starting too heavy. A 10 lb mace on a long handle feels much heavier than a 10 lb dumbbell.
- Ribs flaring and lower back arching as the mace goes behind you.
- Elbows drifting wide so the mace swings in a big circle away from your body.
- Letting the mace drop instead of guiding it the whole way.
Breath pattern
Field note
Weekly placement
images/ex37.webpMace 10-to-2 swing Operator
The lead-in to the 360 · Saturday mobility
Still a mobility drill, so keep it smooth.
Setup & steps
- Start with the mace upright in front of you, hands stacked at the end of the handle.
- Drop the head behind your back toward one side (the 10 o'clock position), keeping your elbows by your ears.
- Pull it back up overhead to the front, then drop it behind the other side (2 o'clock).
- Keep alternating like a pendulum. The mace never completes a full circle.
- Keep your hips square and your head still. The movement comes from the shoulders and upper back.
Common mistakes
- Hips swaying side to side to make the swing easier.
- Head bobbing forward as the mace passes behind.
- Rushing into full 360s before this pendulum feels smooth.
Breath pattern
Field note
Weekly placement
images/ex38.webpMace squat to press Operator
Full-body primer · Tuesday
The mace must stay vertical overhead on every rep.
Setup & steps
- Hold the mace vertically in front of your chest, hands stacked on the handle, head pointing up.
- Squat to a comfortable depth with your chest up and the mace staying vertical.
- Stand up, then press the mace straight overhead, keeping it vertical.
- Lower it back to your chest under control before starting the next squat.
Common mistakes
- Letting the mace tip forward, which pulls your chest down.
- Arching your lower back to get the mace overhead.
- Blending the squat and press into one sloppy movement too soon.
Breath pattern
Field note
Weekly placement
images/ex39.webpMace gravedigger Operator
Rotational core · Sunday
Rotate from the hips, never the lower back.
Setup & steps
- Stand in a staggered stance. Hold the mace like a shovel: one hand near the head, one near the end of the handle.
- Hinge and turn to “dig” the head toward the outside of your front foot.
- Drive through your legs and hips to lift the mace diagonally across your body toward the opposite shoulder, as if tossing dirt.
- Return under control. Do all reps on one side, then switch your stance and hand position.
Common mistakes
- Twisting from the lower back instead of turning through the hips.
- Rounding your back at the bottom of the dig.
- Going too fast, so momentum does the work.
Breath pattern
Field note
Weekly placement
Kettlebell (Hip Power & Loaded Get-Ups)
One 12–16 kg bell covers ballistic hip power, getting up off the ground under load, and one-arm pressing. Add an 8 kg bell if you’re new to the get-up.
images/ex40.webpKettlebell swing Operator
Hip power · Thursday finisher
One set at the top of each minute for 10 minutes. Stop when the hip snap slows.
Setup & steps
- Set the kettlebell about a foot in front of you. Hinge at the hips and grip the handle with both hands.
- Tilt the bell back and hike it high between your thighs, like a football snap.
- Snap your hips forward to stand tall. The bell floats up to about chest height. Your arms act like ropes and don't lift it.
- Let the bell fall. Hinge as your forearms reach your hips, then flow into the next rep.
- To finish, let it swing back once more and park it on the floor in front of you.
Common mistakes
- Squatting down instead of hinging back at the hips.
- Lifting the bell with your arms and shoulders.
- Leaning back at the top instead of standing tall with glutes tight.
- Hiking the bell low toward your knees, which pulls on your lower back.
Breath pattern
Field note
Weekly placement
images/ex41.webpTurkish get-up Operator
Shoulder stability & ground-to-standing · Tuesday opener
Slow and precise, with every position held for a breath.
Setup & steps
- Lie on your back with the bell pressed straight up in your right hand and your right knee bent. Your left arm and leg are out at about 45°.
- Roll up onto your left elbow, then onto your left hand, keeping your eyes on the bell.
- Push your hips up into a bridge, then sweep your left leg under you into a kneeling position.
- Raise your torso upright into a half-kneeling position, then stand up.
- Reverse every step slowly back to the floor. Then switch sides.
Common mistakes
- Rushing the transitions.
- Taking your eyes off the bell.
- Letting the working elbow bend or the wrist fold back.
- Skipping the hip bridge, which puts strain on your knee.
Breath pattern
Field note
Weekly placement
images/ex42.webpGoblet squat Operator
Squat primer · Thursday
Still a primer, so leave reps in reserve for the barbell work.
Setup & steps
- Hold the bell by the horns (the sides of the handle) at your chest, elbows pointing down.
- Squat down between your heels with your chest tall and knees tracking over your toes.
- Pause briefly at the bottom and use your elbows to gently push your knees out.
- Drive up through your whole foot.
Common mistakes
- Letting the bell drift away from your chest.
- Heels lifting off the floor.
- Knees caving inward on the way up.
Breath pattern
Field note
Weekly placement
images/ex43.webpKettlebell clean & press Operator
Replaces the dumbbell press · Sunday
Strict press, with no leaning back.
Setup & steps
- Hinge and hike the bell back with one hand, then drive your hips forward and pull it close to your body.
- Let your hand come around the handle so the bell rests softly in the rack position (on your forearm, against your chest). It shouldn't bang your wrist.
- Brace, squeeze your glutes, and press the bell straight overhead until your bicep is by your ear.
- Lower it back to the rack, then let it drop back between your legs to start the next clean.
Common mistakes
- Swinging the bell out wide so it crashes onto your forearm.
- Leaning back to finish the press.
- Shrugging the shoulder up toward your ear at the top.
Breath pattern
Field note
Weekly placement
Odd-Object & Casualty Carries
Patients don’t have handles. These four moves use a 60–80 lb sandbag, a drag strap, and your dumbbells to train lifting, dragging, and carrying awkward loads.
images/ex44.webpSandbag bear-hug carry Operator
Casualty-lift simulation · Sunday
Add sand in 10 lb steps. Keep breathing, and stay tall.
Setup & steps
- Straddle the bag, squat down, and wrap both arms around it. Grip your own forearms or wrists.
- Stand up by driving through your legs, keeping the bag tight against your chest.
- Walk with short, steady steps and your torso upright.
- Put it down by squatting, not by bending forward at the waist.
Common mistakes
- Holding the bag low with your arms straight.
- Leaning far back to balance the load.
- Holding your breath for the whole carry.
Breath pattern
Field note
Weekly placement
images/ex45.webpSandbag-to-shoulder Operator
Ground-to-shoulder power · Friday
Lap it first, every rep. Never lift it from the floor with a rounded back.
Setup & steps
- Straddle the bag and squat down to hug it.
- Lift it to your lap (thighs) and pause.
- Drive your hips forward hard and pop the bag up onto one shoulder, turning your head away from it.
- Stand tall, then lower it back to the floor under control. Alternate shoulders each rep.
Common mistakes
- Trying to lift it with your lower back instead of a hip drive.
- Skipping the pause in your lap.
- Dropping the bag from your shoulder instead of lowering it.
Breath pattern
Field note
Weekly placement
images/ex46.webpCasualty drag Operator
Casualty-movement simulation · Friday
Close to real patient weight. Stay low with a flat back.
Setup & steps
- Hold the strap or handles at chest height. Sit your hips down and keep your back flat.
- Walk backward with short, powerful steps, driving through your heels.
- Keep your elbows bent and close to your body. The pull comes from your legs, not your arms.
- Harness variation (as pictured): loop the strap over both shoulders, hold it at your chest, and walk forward with short, driving steps, leaning into the load. Use it for longer drags once the backward drag feels solid.
- With a real partner, use the grip you've been trained in and a soft surface only.
Common mistakes
- Rounding your back and pulling with your arms.
- Overstriding backward, which is how you trip.
- Dragging on hard, uneven ground before you've learned the pattern.
Breath pattern
Field note
Weekly placement
images/ex47.webpFarmer’s carry Operator
Replaces the suitcase carry · Sunday
The dumbbells top out at 45 lb, so add the vest to progress.
Setup & steps
- Deadlift the dumbbells up from your sides with a braced, neutral spine.
- Stand tall with shoulders down and back, crushing the handles.
- Walk with quick, even steps, looking ahead.
- Set the weights down by hinging at the hips, not by bending your back.
Common mistakes
- Shoulders shrugging up toward your ears.
- Weights swinging as you walk.
- Taking long steps that make you wobble.
Breath pattern
Field note
Weekly placement
Advanced Bodyweight (Pull, Single-Leg, Compression)
Harder versions of the assisted pull-up, step-up, dead hang, and frog raise, for when the Responder versions stop being a challenge.
images/ex48.webpStrict pull-up Operator
Replaces the assisted pull-up · Monday
Add vest weight only once all 5×5 reps are strict at the current load.
Setup & steps
- Hang from the bar with hands just outside shoulder width, palms facing away, and pull your shoulder blades down first.
- Squeeze your glutes and keep your legs still so there's no kip or swing.
- Pull your chest toward the bar until your chin clears it.
- Lower all the way to a full hang in about 2–3 seconds.
Common mistakes
- Kicking or swinging to get the chin over.
- Half-range reps that don't reach a straight arm.
- Pushing sets until you fail.
Breath pattern
Field note
Weekly placement
images/ex49.webpPistol squat progression Operator
Single-leg strength · Thursday
Full pistols to the floor, then hold a 25 lb dumbbell in front.
Setup & steps
- Stand on one leg in front of the box, with the other leg held straight out in front.
- Reach your arms forward and sit back and down until you lightly touch the box.
- Stand back up on the same leg without rocking or pushing off with the free leg.
- Lower the target (use a lower box, or stack plates lower) as it gets easy, working toward a full pistol.
Common mistakes
- Knee collapsing inward.
- Heel lifting off the floor.
- Dropping onto the box instead of touching it lightly.
Breath pattern
Field note
Weekly placement
images/ex50.webpL-sit Operator
Compression core strength · Wednesday
Straight legs, locked arms, and shoulders pushed down the whole time.
Setup & steps
- Sit between two upright dumbbells and grip the handles beside your hips.
- Press down to lift your hips off the floor, locking your elbows and pushing your shoulders down.
- Start with knees tucked (tuck sit), then one leg straight, then both legs straight out (L-sit).
- Hold for time, then lower yourself under control.
Common mistakes
- Shoulders shrugging up toward your ears.
- Elbows bending during the hold.
- Jumping to straight legs before you can hold a 20-second tuck.
Breath pattern
Field note
Weekly placement
images/ex51.webpTowel hang & towel pull-up Operator
Replaces the dead hang · Monday
Only after 4×30-second towel hangs feel easy.
Setup & steps
- Drape two towels over the bar, shoulder-width apart, and grip the hanging ends.
- Hang with your shoulders engaged (not slumped) for time.
- Once you can hold 4 × 30 seconds, progress to towel pull-ups.
- Check the towels for wear before every session.
Common mistakes
- Using thin or worn towels.
- A passive hang with your shoulders up by your ears.
- Adding towel pull-ups before your grip can hold the hang.
Breath pattern
Field note
Weekly placement
Field Operator Drills (Task Simulation)
Seven drills based on what a wilderness call actually asks of you: climbing to the patient with a pack, kneeling and standing through an assessment, crawling into tight spaces, carrying and hauling, and keeping CPR quality up when you’re already tired. They run as a Field Day circuit that replaces the regular Friday every other week.
images/ex52.webpLoaded hill repeats Operator
Uphill approach to a patient · Field Day
Stop when your climbing pace drops noticeably.
Setup & steps
- Pick a hill or stairwell you can climb hard for 60–90 seconds.
- Climb at a strong, steady pace, hard but controlled. Short steps, lean slightly into the slope, and push through your whole foot.
- Walk back down slowly. The descent is your recovery, and it's also where knees take the most strain, so step softly.
- Stop the session when your pace on the way up drops noticeably.
Common mistakes
- Sprinting the first rep and fading on the rest.
- Hunching over the pack with a rounded back.
- Stomping heavily on the way down.
Breath pattern
Field note
Weekly placement
images/ex53.webpKneel-to-stand pack drill Operator
Patient-care position changes · Field Day
Rise without your hands, every rep.
Setup & steps
- Wear the pack. From standing, step back into a half-kneel, then bring your other knee down to a tall kneel.
- Hold the tall kneel for 2 seconds with your torso upright, as if working over a patient.
- Step one foot forward and stand up without using your hands. Alternate the lead leg each rep.
- Use a pad under your knees on hard ground.
Common mistakes
- Dropping hard onto your knees.
- Leaning forward and pushing off your thigh with your hands.
- Always leading with the same leg.
Breath pattern
Field note
Weekly placement
images/ex54.webpBear crawl & low crawl Operator
Moving through tight, low terrain · Field Day
Back stays flat and level, with the vest snug.
Setup & steps
- Set up in a tabletop on hands and knees: hands under shoulders, knees under hips, back flat (as pictured).
- Bear crawl: tuck your toes and lift your knees an inch off the ground. Move the opposite hand and foot together, keeping your back flat.
- Keep your hips level. Picture a cup of water balanced on your lower back.
- Low crawl: lie on your stomach and pull yourself forward with your forearms, pushing with the inside edge of one knee.
- Go slowly and under control. This is a trunk-strength drill, not a race.
Common mistakes
- Hips rising high into a pike position.
- Moving the arm and leg on the same side together.
- Holding your breath during the crawl.
Breath pattern
Field note
Weekly placement
images/ex55.webpFireman’s carry (sandbag) Operator
Single-rescuer casualty carry · Field Day
Even weight across both shoulders. Lower it back to your lap, never drop it.
Setup & steps
- Lift the bag to your lap, then pop it onto your shoulders so it drapes across the back of your neck and upper back, with weight on both sides.
- Hold it steady with one arm hooked over the front, and stand tall.
- Walk with short steps, eyes forward, keeping your brace.
- Lower it back to your lap and then to the floor under control. Never drop it from your shoulders.
Common mistakes
- Load sitting on one shoulder, which pulls you sideways.
- Bending forward at the waist instead of staying upright.
- Trying a real partner carry without training.
Breath pattern
Field note
Weekly placement
images/ex56.webpHand-over-hand rope pull Operator
Rope-rescue hauling · Field Day
Hand over hand, with the pull coming from your back, not your hips.
Setup & steps
- Anchor yourself in an athletic stance, or a seated position with feet braced, facing the load with the rope stretched out.
- Pull the rope in hand over hand, driving your elbows back and keeping your shoulder blades engaged.
- Keep your trunk braced so the pull comes from your back and arms, not from rocking your torso.
- Walk the load back out and repeat. Wear gloves if the rope is rough.
Common mistakes
- Rocking your whole body to jerk the rope.
- Letting your shoulders roll forward.
- Using a frayed or damaged rope.
Breath pattern
Field note
Weekly placement
images/ex57.webpLitter-handle carry Operator
Litter team endurance · Field Day
Over rough ground, changing your grip every 30 seconds.
Setup & steps
- Pick up the weights and hold them at your sides, just as you'd hold a litter handle.
- Walk over uneven ground (grass, gravel, a gentle slope) for time, not distance.
- Every 20 seconds, switch to a different grip (neutral, then angled) to mimic handle changes.
- Put the weights down together and on command, as a litter team would.
Common mistakes
- Weights swinging as you walk.
- Shrugging your shoulders up.
- Rushing over uneven footing.
Breath pattern
Field note
Weekly placement
images/ex58.webpCPR endurance drill Operator
Sustained compression quality under fatigue · Field Day finisher
Pre-fatigue with a short loaded ruck, then keep rate and depth steady on every cycle.
Setup & steps
- Kneel beside the manikin with your knees shoulder-width apart, arms locked, shoulders stacked over your hands.
- Deliver compressions at the rate and depth in your current CPR certification guidelines, bending from the hips, not the elbows.
- Let the chest fully recoil between compressions.
- Do this last, when you're already tired, and use the manikin's feedback if it has any.
Common mistakes
- Bending your elbows, which pushes with your arms instead of your bodyweight.
- Leaning on the chest between compressions.
- Depth and rate fading in the second minute.
Breath pattern
Field note
Weekly placement
23 More Exercises Unlock at Operator
Mace, kettlebell, casualty-carry, advanced bodyweight, and wilderness-paramedic field drills are added at the Operator level, along with harder versions of the core moves. Check the Operator checklist first. You can preview them any time.
- Mace 360 swing
- Mace 10-to-2 swing
- Mace squat to press
- Mace gravedigger
- Kettlebell swing
- Turkish get-up
- Goblet squat
- Kettlebell clean & press
- Sandbag bear-hug carry
- Sandbag-to-shoulder
- Casualty drag
- Farmer’s carry
- Strict pull-up
- Pistol squat progression
- L-sit
- Towel hang & towel pull-up
- Loaded hill repeats
- Kneel-to-stand pack drill
- Bear crawl & low crawl
- Fireman’s carry (sandbag)
- Hand-over-hand rope pull
- Litter-handle carry
- CPR endurance drill
Load Ladder: Plate Inventory & Progression
Every weight in this manual comes from one home kit. This page lists that kit, the exact loads it can make, and how to climb from one load to the next at each level. The rule behind every step: add reps first, then weight, one change at a time.
Barbell plates
265 lb
Pairs of 2.5, 5, 10 and 25 lb, plus two pairs of 45 lb. With the 28 lb bar: 293 lb maximum.
Vest plates
45 lb
Pairs of 1.5, 5, 10 and 20 lb in a ~2 lb vest. Loads: 5, 12, 15, 22, 25, 32, 35, 42, 45 lb. Extreme only: 52 and 55 lb.
Dumbbells
25 / 35 / 45
Pairs in 10 lb jumps, so use reps to bridge the gap (see the rules below).
Small & bars
1.25 lb
A pair of 1.25 lb plates, an EZ bar (~18 lb) and a triceps bar (~21 lb). Operator: mace, 8–16 kg bells, sandbag. Extreme adds 20–24 kg bells and a 100–150 lb sandbag or drag dummy.
With one pair each of 2.5, 5 and 10 lb plates, the bar can’t make 68 or 73 lb, so the load jumps 15 lb from 63 to 78 lb (and again at 153→168 and 243→258). Adding one more pair of 10 lb plates closes every gap; a second pair of 5s as well gives clean 5 lb steps all the way to the top. Until then, repeat the lighter load for an extra week and add a rep to each set before making the jump. Every loadable weight is listed in the plate maps below.
Climbing rules
- Reps, then load. Work up the rep range first. When every set reaches the top of the range for two sessions in a row, add the next load and drop back to the bottom of the range.
- Barbell steps: +5 lb (2.5 per side) for squat, press and bar curls. The deadlift can take +10 lb per session while it’s light (38 → 48 → 58 lb), then +5.
- Dumbbell steps are 10 lb, which is a big jump for presses and raises. Earn it with extra reps, and expect fewer reps for the first week at the new weight.
- Carries and holds: add time or distance first, then weight.
- One change at a time, and every 4th week, drop loads about 10% to recover.
- Stay or step back if a rep slows sharply, form changes, you catch yourself holding your breath, or anything from the warning signs list appears.
Plate maps: what to load on each side
Barbell: the 6′ bar weighs 28 lb. Numbers under each total are the plates for one side, heaviest on first. Collars every time.
- 28empty bar
- 332.5
- 385
- 435 + 2.5
- 4810
- 5310 + 2.5
- 5810 + 5
- 6310 + 5 + 2.5
- 68needs 2nd pair of 10s
- 73needs 2nd pair of 10s
- 7825
- 8325 + 2.5
- 8825 + 5
- 9325 + 5 + 2.5
- 9825 + 10
- 10325 + 10 + 2.5
- 10825 + 10 + 5
- 11325 + 10 + 5 + 2.5
- 11845
- 12345 + 2.5
- 12845 + 5
- 13345 + 5 + 2.5
- 13845 + 10
- 14345 + 10 + 2.5
- 14845 + 10 + 5
- 15345 + 10 + 5 + 2.5
- 158needs 2nd pair of 10s
- 163needs 2nd pair of 10s
- 16845 + 25
- 17345 + 25 + 2.5
- 17845 + 25 + 5
- 18345 + 25 + 5 + 2.5
- 18845 + 25 + 10
- 19345 + 25 + 10 + 2.5
- 19845 + 25 + 10 + 5
- 20345 + 25 + 10 + 5 + 2.5
- 20845 + 45
- 21345 + 45 + 2.5
- 21845 + 45 + 5
- 22345 + 45 + 5 + 2.5
- 22845 + 45 + 10
- 23345 + 45 + 10 + 2.5
- 23845 + 45 + 10 + 5
- 24345 + 45 + 10 + 5 + 2.5
- 248needs 2nd pair of 10s
- 253needs 2nd pair of 10s
- 25845 + 45 + 25
- 26345 + 45 + 25 + 2.5
- 26845 + 45 + 25 + 5
- 27345 + 45 + 25 + 5 + 2.5
- 27845 + 45 + 25 + 10
- 28345 + 45 + 25 + 10 + 2.5
- 28845 + 45 + 25 + 10 + 5
- 29345 + 45 + 25 + 10 + 5 + 2.5
Weighted vest (about 2 lb empty), plates per side. 52 and 55 lb are Extreme only.
- 51.5
- 125
- 155 + 1.5
- 2210
- 2510 + 1.5
- 3210 + 5
- 3510 + 5 + 1.5
- 4220
- 4520 + 1.5
- 5220 + 5
- 5520 + 5 + 1.5
Load by level
| Exercise | Recruit | Responder | Operator | Extreme | Move up when |
|---|---|---|---|---|---|
| Loaded carries & ruck | |||||
| Loaded ruck (vest) | 5 → 22 lb (Weeks 1–8 only) | 5 → 45 lb, 9 stages, 2 weeks each | 45 lb held; improve pace, then one 5–6 mi ruck a month | 52 → 55 lb (3 weeks each); timed 3 mi ≤ 42 min at 45 lb | Two sessions at the stage with good posture and no next-day aches |
| Suitcase carry | 25 lb | 25 → 35 → 45 lb | Warm-up only (farmer’s carry takes over) | 45 lb, 4 × 60 yd per side | 3 × 40 sec per side without leaning |
| Farmer’s carry | — | — | 35 → 45 lb per hand, 40 → 60 yd | 45 lb/hand + 22 lb vest, 60 yd | 4 × 40 yd with shoulders level |
| Sandbag shoulder / bear-hug carry | 25–30 lb | 40 → 50 → 60 lb (add sand in 10 lb steps) | 60 → 70 → 80 lb bear hug | 80 → 100 lb shoulder; 100 → 120 lb bear hug | 3 × 45 sec per side, upright |
| Barbell (28 lb bar) | |||||
| Barbell box squat | Bodyweight box squat | 28 → 53 lb in 6 weeks, then +5 lb every 2 weeks | +5 lb per week, 4 × 5–6 | +5 lb/week, 5 × 5; goal 1.25–1.5× BW | All reps crisp, no breath-holding, box touch controlled |
| Deadlift | Dowel hip-hinge drill | 38 → 48 → 58 lb (+10 per session), then +5 lb | +5 lb per session, RPE 7–8; goal 1.5× bodyweight | +5 lb/session, 5 × 3; goal 2× BW (kit max 293 lb) | 3–4 × 5 where every rep looks the same |
| Floor press | Incline push-ups | 38 → 48 lb, then +5 lb | 4 × 6–8, +5 lb with 2-sec pause | 5 × 5 paused; goal 1× BW | All sets hit the top of the rep range |
| Curl & triceps bars | |||||
| EZ-bar curl | — | 23 lb (bar + 2.5s), +5 lb steps | 4 × 10, +5 lb steps | 4 × 8, +5 lb steps | All sets reach 12 reps (Operator: 10) with no swing |
| Triceps bar extension | — | 26 lb (bar + 2.5s), +5 lb steps | 4 × 10–12, +5 lb steps | 4 × 8–10, +5 lb steps | All sets reach 12 reps, elbows still |
| Dumbbells (25 / 35 / 45 lb) | |||||
| Shoulder press | One 25 lb DB, goblet-style | 25 → 35 lb each hand | KB clean & press 12 → 16 kg | 45 lb DBs 4 × 6, or KB press 20 → 24 kg | 3 × 12 before stepping up, then drop to 3 × 8 |
| Single-arm row | 25 lb | 35 → 45 lb | 45 lb with 1-sec pause | 45 lb, 4 × 12 with 2-sec pause | 3 × 12 per arm, then step up and drop to 8 |
| Walking lunge / split squat | Bodyweight | 25 → 35 lb each hand | 35 → 45 lb each hand | 45 lb each hand | 3 × 12 per leg (split squat: 3 × 10) |
| Step-up | Bodyweight, 12–16″ step | Bodyweight, 20″ box | 25 → 35 lb each hand | 45 lb each hand, 4-sec lower | 3 × 10 per leg with a slow 3-sec lower |
| Calf raise | Bodyweight | 25 → 35 lb each hand | Single-leg, 35 → 45 lb | Single-leg, 45 lb, 2-sec pause | All sets reach 20 reps (single-leg: 15) |
| Small plates & add-ons | |||||
| Pinch grip hold | Pair of 1.25s (2.5 lb) | Pair of 2.5s → pair of 5s | Pair of 5s → pair of 10s + pinch walk | Pair of 10s pinch walk → single 25 lb plate | Every hold lasts the full time with no slipping |
| Lateral raise | Empty hands → 1.25 lb | 2.5 → 5 lb plates | 5 lb plates with 1-sec pause | 10 lb plates | All sets of 15 at shoulder height, no shrug |
| Weighted crunch | Bodyweight | 10 → 25 lb plate | 25 lb plate, 3-sec lower | 45 lb plate | 3 × 15 with no midline doming |
| Deficit push-up | Incline (hands on box) | Bodyweight | +12 → +22 lb vest (5 lb, then 10 lb pair) | +32 → +45 lb vest | 4 × 10 with a rigid plank |
| Pull-up | Heaviest band | Lighter band each 2–3 weeks | Strict, then +5 → +12 lb vest | +22 → +32 lb vest, 5 × 5 | 5 × 5 strict before adding the vest |
| Operator implements | |||||
| Kettlebell swing | — | — | 12 → 16 kg | 20 → 24 kg, 10 × 10 EMOM | 5 × 10 with a crisp hip snap throughout |
| Turkish get-up / KB press | — | — | 8 → 12 kg (get-up); 12 → 16 kg (press) | 16 → 20 kg (get-up); 20 → 24 kg (press) | 3 smooth reps per side, eyes on the bell |
| Mace work | — | — | 7–10 lb → 10–15 lb | 15–20 lb | Every rep controlled, no ribs flaring |
| Casualty drag / fireman’s carry | — | — | 60 → 80 → 100 lb | 120 → 150 lb | All distance at the same pace and posture |
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Weekly Training Calendar (Annotated Schedule)
Rucking is on Monday, Wednesday, and Friday — heaviest right after the weekend, lightest midweek, moderate on Friday to respect Thursday's leg fatigue — with the rest of the program consolidated around those three days and a single dedicated leg day. The explosive and casualty-carry work from the Rapid Response Bay rides on top of that structure rather than adding new days: jumps open Thursday's leg session while legs are fresh, sprints open Friday before the ruck, and the sandbag carry closes out Sunday. Tap any exercise name to jump to its full form breakdown.
Showing the Recruit plan Recruit rucks Monday and Wednesday only, with no jumps or sprints. Friday is easy build-ups and mobility.
Showing the Responder plan
Showing the Operator plan Same weekly structure with harder variations and the Operator exercises. Every other Friday becomes Field Day; today’s card picks the right one automatically.
Showing the Extreme plan The Operator structure at the heaviest loads in the kit. Every other Friday is an Extreme Field Day; today’s card picks the right one automatically. Deload about 10% every 4th week.
| Day | Focus | Routine & equipment |
|---|---|---|
| Monday | Heavy Load & Vertical Pulling |
Bodyweight: 5–8 min dynamic warm-up. Loaded ruck walk 20–45 min · 5–22 lb (Weeks 1–8) · Assisted pull-up 3×5–8 · heaviest band · Dead hang 3×15–20s · feet on box if needed.
Coach note: Your longest walk of the week. Follow only Weeks 1–8 of the vest progression and don't time it. Finish every set of pull-ups with 2–3 good reps still in the tank. Bodyweight: 5–8 min dynamic warm-up (hips, legs, shoulders & lats). Weighted vest (working toward 45 lb, see qualification progression): 30–75 min rucking with elevation, building toward the 3-mile-in-45-minute standard. Pull-up bar & resistance bands: 3×8–12 assisted pull-ups, capped at RPE 8. Bar: 4×30s dead hangs.
Coach note: this is now your heaviest and longest ruck, done fresh off the weekend's recovery — set your brace before the ruck starts and re-check posture every 5–10 minutes. Follow the loading progression on the ruck card rather than jumping straight to 45 lb; the vest should always be loaded with balanced, matched plate pairs. This is also your only vertical-pulling day now — running the same heavy pull on Tuesday too risked under-recovering your lats and biceps, so cap every set here at RPE 8 (1–2 clean reps left in the tank), not true failure. (If you introduce the barbell deadlift, alternate it in here every other week as a full swap for the ruck — never add it on top. See Barbell deadlift.) Bodyweight: 5–8 min dynamic warm-up. Loaded ruck walk 3 mi ≤ 45 min · 45 lb · Strict pull-up 5×3–5 · RPE 8 cap · Towel hang 4×20–30s.
Coach note: Your timed standard. Once a month, swap it for an easy 5–6 mi ruck. On alternate Mondays, the barbell deadlift (4×5) replaces the ruck. Keep pull-ups at RPE 8. Grip fatigue from the towel hangs carries into Tuesday's pinch work, so keep those crisp. Bodyweight: 5–8 min dynamic warm-up. Loaded ruck walk 3 mi ≤ 42 min · 45 lb, or 52–55 lb untimed · Weighted strict pull-up 5×5 · +22–32 lb vest · Towel pull-up 4×5.
Coach note: Alternate weeks: a timed 45 lb ruck, or an untimed ruck at 52–55 lb. Every other Monday, the barbell deadlift (5×3) replaces the ruck completely. Keep pull-ups at RPE 8.
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| Tuesday | Upper Body Integration & Pinch Grip |
Bodyweight: 5–8 min dynamic warm-up. Incline push-up 2×8 · hands on box · Box triceps dip 2×8 · knees bent · Standing face pull 2×12 · Seated knee squeeze 2×10 · Pinch grip hold 3×20s · 360° breathing 10 min.
Coach note: A short upper-body day. Keep every rep smooth and stop sets early rather than grinding. The 10 minutes of breathing work matter as much as the lifts. Bodyweight: 5–8 min dynamic warm-up (chest, shoulders & forearms). Plates: 3×10 deficit push-ups. Olympic barbell & plates: 3×10 barbell floor press. 20″ plyo box: 3×10–15 box triceps dips. Band handles & red resistance band: 3×15 standing face pulls. Slam ball: 3×15 seated knee squeezes. Plates: 4×30s pinch grip holds. Ab mat: 10 min diaphragmatic breathing.
Coach note: upper-body pushing work lives here instead of Thursday, so your dedicated leg day stays free of competing fatigue. The floor press and box dip are your chest/triceps hypertrophy finisher, safely separated from Thursday's leg volume. Pull-ups have moved back to Monday only — the same heavy vertical pull on back-to-back days was under-recovering your lats and biceps. Your legs also get a genuine recovery day here between Monday's heavy ruck and Thursday's leg volume. Bodyweight: 5–8 min dynamic warm-up. Turkish get-up 3×1/side · slow · Mace squat to press 3×8 · Weighted deficit push-up 4×10 · +12–22 lb vest · Barbell floor press 4×6–8 · 2s pause · Box triceps dip 4×12–15 · feet raised · Standing face pull 3×20 · Pinch grip hold 4×40s · 360° breathing 10 min.
Coach note: Start fresh with the get-up, since it's a skill that needs focus. Pressing volume is higher than at Responder, so the face pulls aren't optional. Bodyweight: 5–8 min dynamic warm-up. Turkish get-up 3×2/side · 16–20 kg · Mace squat to press 4×8 · 15–20 lb · Weighted deficit push-up 4×10 · +32–45 lb vest · Barbell floor press 5×5 · 2s pause · Box triceps dip 4×15 · +25 lb · Standing face pull 4×20 · Pinch grip hold 5×45s · pair of 10s · 360° breathing 10 min.
Coach note: The heaviest pressing day of the week, so the face pulls and breathing work are required, not optional.
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| Wednesday | Active Recovery & Crush Grip |
Bodyweight: 5–8 min dynamic warm-up. Loaded ruck walk 20–30 min · ≤ Monday's load · Controlled crush grip 3×8/hand · Active hang 3×10s · Lying knee tuck 2×8 · Calf raise 2×15 · bodyweight.
Coach note: An easy day. The vest is never heavier than Monday's. If this doesn't feel easy, Monday's load was too much. Bodyweight: 5–8 min dynamic warm-up (calves, ankles, hips & forearms). Weighted vest (two ruck stages below Monday’s load, minimum 5 lb): 30–45 min lighter walking. Hand grippers: 4×8–10 controlled squeezes per hand. Bar: 4×15s active hangs. Pull-up Bar: 3×10–15 hanging frog raises. Dumbbells: 3×15–20 standing calf raises.
Coach note: confirm this feels genuinely easier than Monday. If it doesn't, that's a sign Monday's load needs to come down, not that Wednesday needs to work harder. The frog raise rides right after your active hangs while your grip is already warm, without adding to Monday's already-heavy systemic load. The calf raise closing out the session is one of the lowest-pressure moves in the manual — breathe normally and continuously through it, there's no reason to hold your breath to balance at the top. Bodyweight: 5–8 min dynamic warm-up. Loaded ruck walk 30–45 min · 22 lb · Controlled crush grip 5×5/hand · next gripper · Active hang + scap pull-ups 4×20s · 3×8 · Mace 360 swing 3×8/direction · light · Hanging leg raise 4×8–10 · L-sit 5×10–20s · Single-leg calf raise 4×12–15/leg.
Coach note: The ruck stays light, well under Monday's 45 lb. The mace 360 is skill work, so stop the moment your control slips. Bodyweight: 5–8 min dynamic warm-up. Loaded ruck walk 30–45 min · 32 lb · Controlled crush grip 5×5/hand · heaviest · Active hang + scap pull-ups 5×30s · 4×10 · Mace 360 swing 4×10/direction · 15–20 lb · Toes-to-bar 5×8 · L-sit 5×30s · Single-leg calf raise 4×15/leg · 45 lb.
Coach note: The ruck stays at 32 lb, well under Monday. If this doesn't feel easier than Monday, cut Monday's load next week.
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| Thursday | Strength Foundations (Leg Day)Strength & Power Integration (Leg Day) |
Bodyweight: 5–8 min dynamic warm-up. Box squat 2×8 · bodyweight · Box step-up 2×8/leg · 12–16″ step · Walking lunge 2×8/leg · bodyweight · Split squat 2×6/leg · rear foot low · Snap-down landings 3×5 · no jump.
Coach note: Leg day with no jumps. Snap-downs teach you to land before you ever jump. Every lift is bodyweight only until 3×10 box squats are easy. Bodyweight: 5–8 min dynamic warm-up (quads, glutes, hips & ankles). Plyo box: 4×5 box jumps. Bodyweight: 4×3 standing broad jumps. Plyo box: 3×10 box squats (bodyweight OR barbell progression). Dumbbells: 3×10 walking lunges per leg. Plyo box: 3×10 step-ups per leg. Plyo box & dumbbells: 3×8 Bulgarian split squats per leg.
Coach note: the box jump and broad jump go first, low-volume, while your legs and nervous system are freshest — a power primer, not a conditioning circuit. Then strictly the four lower-body hypertrophy movements — push-ups and face pulls have moved to Tuesday, and pull-ups are back on Monday only. That keeps the strength portion to 12 working sets instead of 21, so you have full energy and bracing capacity left for the split squats at the end instead of grinding them out on a depleted, fatigued brace. The box squat can be bodyweight or the barbell progression once you're following that ramp — pick one, not both, in the same session. Bodyweight: 5–8 min dynamic warm-up. Goblet squat 2×8 · primer · Box jump 5×3 · stick landings · Standing broad jump 5×3 + 2×3 bounds · Barbell box squat 4×5–6 · Bulgarian split squat 4×8/leg · 35 lb · Pistol squat progression 3×5/leg · Kettlebell swing 5×10 · 16 kg.
Coach note: Jumps come first, before any fatigue, and stay under about 40 landings. The swings close the session. End a set the moment the hip snap slows. Bodyweight: 5–8 min dynamic warm-up. Goblet squat 3×10 · 24 kg primer · Box jump 5×3 · +12 lb vest · Standing broad jump 6×3 + 3×3 bounds · Barbell box squat 5×5 · RPE 8 · Bulgarian split squat 4×8/leg · 45 lb · Pistol squat 3×5/leg · full depth · Kettlebell swing 10×10 EMOM · 20–24 kg.
Coach note: Jumps first while fresh, under about 40 landings. The swing EMOM closes the day. Stop a set when the hip snap slows.
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| Friday | Build-Ups & Mobility (No Ruck)Sprint Conditioning, Moderate Ruck & MobilitySprints, Casualty Movement & Moderate Ruck · or Field Day, alternate weeks |
Bodyweight: 5–8 min dynamic warm-up. Build-up runs 4–6 × 20 yd · 60–70% · Shoulder/chest stretches 10 min.
Coach note: No ruck today. Recruit rucks twice a week. Build-ups are relaxed and never all-out. Skip them if anything hurts and just walk 20–30 minutes. Bodyweight: 5–8 min dynamic warm-up (hips, legs & shoulders). Open ground: 6–8×20–30 yd shuttle sprint intervals. Weighted vest (one ruck stage below Monday’s load): 30–45 min rucking over varied elevation. Band handles & red resistance band: 10 min light shoulder/chest stretches.
Coach note: sprints come first, while your legs can still run at real quality, before the ruck — deliberately shorter and lighter than Monday's, to account for Thursday's leg fatigue. If Thursday's leg work ran heavy, shorten or skip the sprints and the ruck further rather than push through both. Bodyweight: 5–8 min dynamic warm-up. Shuttle sprint intervals 8–10 × 30 yd · ~90% · Casualty drag 6×20 yd · Sandbag-to-shoulder 5×2/side · 60 lb · Loaded ruck walk 30 min · 25 lb · Shoulder/chest stretches 10 min.
Coach note: Casualty-movement day: sprint, drag, lift, then carry the vest. If Thursday was heavy, cut the sprints to 6 and skip the ruck, but keep the drags. Field Day (alternate Fridays): Loaded hill repeats 6–8 × 60–90s · 22–35 lb · Kneel-to-stand pack drill 3×10 · Bear crawl & low crawl 4×15 yd · 2×10 yd · Fireman's carry (sandbag) 4×30 yd · Hand-over-hand rope pull 4×15 yd · Litter-handle carry 3×60–90s · CPR endurance drill 3×2 min · manikin. Coach note: Field Day replaces the regular Friday every other week. Do the hill repeats, then 2–3 rounds of the crawl, carry, and pull stations with 2 minutes between rounds, and finish with CPR while tired. Keep the pace at a hard but sustainable level. Skip Field Day if Thursday left your legs sore. Bodyweight: 5–8 min dynamic warm-up. Shuttle sprint intervals 10–12 × 40 yd · Casualty drag 8×30 yd · 120–150 lb · Sandbag-to-shoulder 6×2/side · 80–100 lb · Loaded ruck walk 30 min · 35 lb · Shoulder/chest stretches 10 min.
Coach note: Casualty-movement day at close to real patient weight. If Thursday was heavy, cut the sprints to 8 and skip the ruck, but keep the drags.
Extreme Field Day (alternate Fridays): Loaded hill repeats 8–10 × 90s · 42–45 lb · Kneel-to-stand pack drill 4×12 · 42 lb · Bear crawl & low crawl 6×20 yd +12 lb vest · 3×15 yd · Fireman's carry (sandbag) 5×40 yd · 100–150 lb · Hand-over-hand rope pull 5×20 yd · 100–150 lb · Litter-handle carry 4×2 min · 45 lb/hand · CPR endurance drill 5×2 min · after a 1 mi ruck. Coach note: Extreme Field Day replaces the regular Friday every other week: hill repeats, then 3 rounds of the crawl, carry and pull stations, then CPR while you're tired. Skip it if Thursday left your legs sore. |
| Saturday | Tissue Release & Low-Impact Conditioning |
Bodyweight: 5–8 min dynamic warm-up. Ab mat crunch 2×12 · bodyweight · Easy swim 15–20 min · Lower-body foam rolling 10–15 min · 360° breathing 10 min.
Coach note: A recovery day. Nothing here should leave you tired. Bodyweight: 5–8 min dynamic warm-up (core & hips). Ab mat & plate: 3×12–15 weighted crunches. Pool: 20–30 min easy continuous swim (low-impact aerobic conditioning). Foam Roller: 20 min full lower-body release. Ab mat: 10 min deep diaphragmatic breathing for full-body recovery.
Coach note: the crunch goes first, before you downshift into foam rolling and breathing — placed here specifically so it doesn't compete for systemic recovery with Thursday's heavy leg day or Monday's long ruck. Exhale as you curl up (the reverse of your standing brace), inhale on the way down. The swim sits between the crunch and the foam roll as joint-friendly aerobic work — easy, continuous effort, not intervals or hard splits, so it adds conditioning without adding load your legs need to recover from. Don't skip the rest of this day when the week gets busy — it's the one built specifically for down-regulating your nervous system after your three rucking days. Bodyweight: 5–8 min dynamic warm-up. Weighted ab mat crunch 3×15 · 25 lb · Mace 10-to-2 swing 2×10 · light · Swim 30–40 min or 8×50 yd · Foam rolling + upper back 20 min · 360° breathing 10 min.
Coach note: Recovery still comes first. The mace work is mobility, not a workout. Bodyweight: 5–8 min dynamic warm-up. Weighted ab mat crunch 4×15 · 45 lb · Mace 10-to-2 swing 3×12 · 10–15 lb · Swim 40–45 min or 10×100 yd · Foam rolling + upper back 20–25 min · 360° breathing 10 min.
Coach note: Recovery matters most at this volume. Nothing here should leave you tired.
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| Sunday | Upper Body, Core & Grip |
Bodyweight: 5–8 min dynamic warm-up. Seated row 2×12 · red band · Single-arm dumbbell row 2×10/arm · 25 lb · Shoulder lateral raise 2×12 · Goblet-style shoulder press 2×8 · one 25 lb DB · Suitcase carry 2×20–30s/side · 25 lb · Sandbag shoulder carry 2×20–30s/side · 25–30 lb.
Coach note: Upper body and carries. Your legs get the day off before Monday's ruck. Bodyweight: 5–8 min dynamic warm-up (back, shoulders, arms & forearms). Band handles & blue resistance band: 3×12 seated rows. Dumbbells: 3×10 single-arm rows per arm. Plates: 3×15 lateral raises. Dumbbells: 3×10 standing shoulder presses. EZ Curl Bar: 3×12 EZ-bar curls. Triceps Bar: 3×12 triceps bar extensions. Dumbbell: 3×30–40s suitcase carries per side. Sandbag: 3×30–45s sandbag shoulder carries per side.
Coach note: intentionally free of squats, lunges, and rucking — this keeps your legs off hard work for roughly 72 hours between Friday's sprints and ruck and Monday's heavy ruck, with only Saturday's low-impact swim in between. Rows, presses, and rotational holds still ask real work of your grip and core, just at much lower pressure. The shoulder press, curl, and triceps extension round out your arm and anterior-deltoid hypertrophy without touching that recovery window, and the two carries close it out as a core finisher — hip-height and shoulder-height lateral challenges that don't tax anything you need fresh for Monday's heavy ruck. Bodyweight: 5–8 min dynamic warm-up. Single-arm dumbbell row 4×8–10/arm · 45 lb · Kettlebell clean & press 4×5/side · Shoulder lateral raise 4×15 · 1s pause · EZ-bar curl 4×10 · Triceps bar extension 4×10–12 · Mace gravedigger 3×8/side · Farmer's carry 4×40 yd · 45 lb/hand · Sandbag bear-hug carry 4×40–60 yd.
Coach note: Heavy upper body and loaded carries, with no squats or lunges. The gravedigger and carries are your core work. Your legs still get Sunday off before Monday's timed ruck. Bodyweight: 5–8 min dynamic warm-up. Single-arm dumbbell row 4×12/arm · 45 lb · Kettlebell clean & press 5×5/side · 20–24 kg · Shoulder lateral raise 4×12 · 10 lb · EZ-bar curl 4×8 · Triceps bar extension 4×8–10 · Mace gravedigger 4×8/side · 15–20 lb · Farmer's carry 5×60 yd · 45 lb/hand + 22 lb vest · Sandbag bear-hug carry 5×60 yd · 100–120 lb.
Coach note: Heavy upper body and carries with no squats or lunges, so your legs rest before Monday.
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Safety & Progression Guidelines (Load Ratings & Medical Clearance)
How to add load responsibly, and who this program calls for a professional check-in before progressing further.
Progress one variable at a time
Load, duration, and frequency all compound. When you're ready to progress the ruck, increase the plate weight or the walk duration or the elevation — not more than one in the same week. The same logic applies to pull-up band tension, grip resistance, step-up box height, and especially the barbell deadlift and barbell box squat: add 5–10 lb at a time from an empty-bar baseline, not a full 45 lb plate jump just because the option is there.
Impact and explosive work progress on their own track
Load progression rules don't transfer directly to the Rapid Response Bay moves, because the variable that matters most there is impact, not weight. Build in this order: get the pressure brace automatic under the heavy lifts and ruck first, then the box jump at a low box height, then the broad jump, and only once both land under full control — soft, quiet, symptom-free — add the sprint intervals. Increase box jump height, broad jump distance, or sprint count one at a time, the same one-variable-per-week rule as everything else in this manual, and drop back a stage at the first sign of a hard landing, a stumble, or joint pain rather than pushing to finish the set.
Get cleared by a physician or physical therapist first if any of these apply
- A diagnosed cardiovascular condition, or any history of chest pain, dizziness, or fainting during exertion.
- A recent surgery, fracture, or joint injury — especially to the spine, hips, knees, shoulders, or wrists.
- Known or suspected diastasis recti, or an abdominal/inguinal hernia.
- Ongoing joint, groin, or low back pain that this manual's cues don't resolve within 1–2 weeks.
- No prior cleared history of running or jumping since a pregnancy, a major surgery, or a lower-body injury — return-to-impact has its own readiness criteria, separate from return to strength training.
None of these rule you out of training — they mean a physician, athletic trainer, or physical therapist should individualize your loading (especially the ruck days as the load climbs toward 45 lb, Monday's near-max-effort pull-up work, and the Rapid Response Bay's jumps and sprints) before you push further, ideally with an in-person movement assessment they're trained to perform and this manual isn't.