Fitness Program: Phase 1 (Weeks 1-8)

Goals

• Maximize cardiovascular health
• Lose weight (target BMI 20-23)
• Build a strong aerobic base
• Develop strength toward first pull-up and eventual muscle-up
• Improve stair climbing and hiking endurance
• Increase flexibility and mobility

Training Structure

• 2 sessions per day
• Maximum 40 minutes per session
• 6 training days per week
• 1 active recovery day per week

• 5 min brisk walk warm-up
• 8 rounds:
  • 1 min jog (6.0 mph)
  • 2 min walk
• Cooldown walk

• Incline Push-Ups: 4 x 8-12
• Assisted Pull-Ups: 4 x 5-8
• Bench Dips or Assisted Dips: 3 x 8-12
• Inverted Rows: 3 x 8-12
• Plank: 3 x 30-45 sec
• Dead Hang: 2 x 20 sec

Choose one:

• Incline treadmill walk
• Outdoor brisk walk
• Easy cycling

Intensity:

• Conversational pace
• Can comfortably speak full sentences

• Ankle mobility
• Hip mobility
• Hamstring stretching
• Thoracic spine mobility
• Shoulder mobility

• Run continuously as long as possible
• Walk when necessary
• Resume running
• Repeat until session ends

Track:

• Longest continuous running segment

• Plank: 3 x 45 sec
• Side Plank: 3 x 20 sec per side
• Dead Bug: 3 x 10
• Mobility work

• Goblet Squat: 3 x 10-12
• Step-Ups: 3 x 10 per leg
• Walking Lunges: 3 x 16 steps
• Calf Raises: 3 x 15

Choose one:

• Easy walk
• Easy cycling

Intensity:

• Very easy
• Recovery focused

• 5 min warm-up
• 15-20 min comfortably hard pace
• Cooldown

Notes:

• Do not sprint
• Effort should feel sustainable

• Incline Push-Ups: 4 x 8-12
• Assisted Pull-Ups: 4 x 5-8
• Bench Dips or Assisted Dips: 3 x 8-12
• Inverted Rows: 3 x 8-12
• Plank: 3 x 30-45 sec
• Dead Hang: 2 x 20 sec

Choose one:

• Incline treadmill walk
• Outdoor hike
• Stair machine
• Light ruck walk

Intensity:

• Conversational pace

Focus areas:

• Hips
• Hamstrings
• Ankles
• Shoulders
• Thoracic spine

• Easy pace
• Recovery focused

• Assisted Pull-Ups: 2 x 5
• Incline Push-Ups: 2 x 10
• Dead Hang: 2 x 20 sec

Notes:

• Not a workout
• Practice only
• Avoid fatigue

Every 1-2 weeks:

• Increase jogging time
• Decrease walking time
• Track longest continuous run

Initial milestone:

• Run 1 mile continuously

Next milestone:

• Run 3 miles continuously

When all sets reach the top of the rep range:

• Lower push-up incline slightly
• Reduce pull-up assistance slightly
• Increase difficulty gradually

Goal:

• Daily movement quality
• Improved squat depth
• Improved shoulder mobility
• Improved ankle mobility

• Run 1 mile continuously
• Perform significantly more push-ups
• Reduce pull-up assistance
• Lose 4-8 lbs (with appropriate nutrition)
• Notice improved mobility and recovery

• Run 5 miles continuously
• Achieve sub-7:00 mile pace for 5 miles
• Perform pull-ups
• Achieve a muscle-up
• Climb many flights of stairs without stopping
• Hike several hours comfortably with a pack
• Reach target body composition
• Maintain excellent mobility and flexibility