Legion preparation training program

Stoeng

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#1
In order to complete a realistic and comprehensive preparation program I would like to give the following suggestions:
First acquire the following items:
Sports kit:
1 pair of running shoes of very average quality
1 pair of shorts (always run in shorts excepted if there is snow on the ground)
1 T-shirt (any old and ugly will do)
1 old and used sweater (used for running in very cold weather)
Military kit:
1 Pair of military boots (any brand and quality will do)
1 Pair of military (or similar) heavy duty trousers
1 Thin sweater (as usual old) of a dark colour
1 Thick (as old and ugly as possible) military field jacket
1 Solid, cheap and simple back pack (minimum capacity of 20 kg)
1 Waterproof poncho
1 thick rope (8 meters)

Now that you got the kit I would just like to give a few clarifications:
No gym (gyms are forbidden), no workout, no training buddies (just yourself alone), no training in urban areas. If you are not able to get yourself out to a woodland or mountainous area on a daily basis, you are to spineless and stupid to ever being considered for the Foreign Legion. In short make a plan.

First month (phase one):
Every second day (early morning and 3 days out of five) go for a run. Put on your sports kit and run for one to one and a half hour. The good pace is when your sweat is poring down your forehead and the hearth is pounding in your ears. Running on tarred roads is forbidden; stay on dirt roads in the woods or in parks (if you are such an urban wimp). After each run spend at least 5 min stretching your leg muscles.

Now install a pull-ups bar. It should be high enough off the ground so that when you are hanging from it there is no way that your feet will touch the ground. It doesn’t matter if you use existing facilities, put it up yourself in your home or in the woods, (you might use a tree branch if you like) just make sure that it exists.

Make at least 30 pull-ups every day. For the moment it doesn’t matter if it is palms of your hands are facing you or away from you, or a bloody mix, just make sure that you do at least 30 every day.

The weekends are great fun, Put on your “militaryâ€￾ kit and go for the woods. Don’t forget to load your backpack at around 20 kg and bring plenty of water. On Saturday take a four to five hours walk, the pace is the same as for running. Sweat should pour down your forehead and the heart should be pounding in your ears. Every hour take a five min break and drink water (plenty of it).

On Sunday? Well… you do exactly the same.

Every night before going to bed you make 50 push-ups on the floor next to your bed (don’t forget)


Second month (phase two):
The running stays the same but we add on one day and make it four days a week. However now you will now take a few min break in the middle of the run (after 40 to 45 min) and make at least 50 sit-ups. The point with the running is not to kill yourself; therefore keep the pace at something that you can stand for one hour and a half, but keep in mind that you must be sweating (poring down your forehead) and your heart pounding, if not the whole operation is pointless.

Now time has come to install the rope. Find a nice tree (or whatever) in the woods that will allow for a four meters high rope (since I don’t want to be accused of breaking your legs, keep the length to around four meters), and all you have to do is to climb it twice in stead of once. Make sure this place is in the loop of your running trip; the stop and climbing the rope twice will also give you a little break in the running.

The good technique of climbing the rope (without legs) is clearly described in many Youtube videos but in short it is a question of making short and strong pulls keeping the hands if front of your face.

Therefore take a good leap and keep on climbing by putting the pulling hand at the level of your forehead (not higher) and pulling down to the level of your throat (not more). Climbing the rope should be like an explosion of energy that last just a few seconds. Personally I was always a bit heavy and had difficulties with the rope. However I finished sergeant major anyway so it is all a question of persistence.

A good trick is also to avoid keeping the rope between your legs (you will invariably squeeze it), therefore keep the rope on your side and climb by pure energy using the above described process with your arms. If you cannot get up in the beginning just keep on trying and you will be surprised of the progress that you will make as time goes on.

To recapitulate the phase two, we can say one and a half hours run four days a week with 50 sit-ups and two 4 meters ropes on each trip. Don’t forget to stretch your muscles well after every session. We keep the daily pull-ups to 30, but please make sure that you are able to hang with your arms completely extended before each pull.

The weekend “militaryâ€￾ marching trips stays the same but we increase the daily trip to six hours.

Try to make the trips in hilly terrain and as much uphill as possible. Don’t forget to drink a lot of water and keep in mind that it is not the number of kilometers that is important, but that sweat is poring from your forehead and your heart is pounding. If it is raining or cold it is very good, use the poncho and you will just have to walk faster to make the sweat pour and your heart ponding.

Every night before going to bed you make 75 push-ups on the floor next to your bed (don’t forget)


Third month (phase three):


The running loop stays the same; however you will be surprised over how much you have to extend the loop in km (due to your improved performances). In other words: One and a half hour run 4 days per week, 50 sit-ups, two ropes (arms only), good stretch after each run.

We keep the pull-ups to the same thirty a day, but now we will add on 10 complete pull-ups with the palm of your hand facing away from you. Don’t give up on this and these 10 complete pull-ups is your target that you have to obtain.

On the other hand; for the weekend strolls we will make some changes:

Reduce the weight of your backpack to 12 kg. Keep the usual walking to five hours only (don’t forget sweat pouring from your forehead and your heart pounding in your ears). Find a way to end your walk in a flat area. After five hours you make a sixth and final hour running on flat ground. You don’t have to run so fast, but make sure that you are running (not walking) for one hour with your 12 kg pack on your back.

Every night before going to bed you make 100 push-ups on the floor next to your bed (don’t forget), and yes you can do it.


Conclusion:


If you can run more than 13 km in one and a half hour, climb two, four meters rope (arms only), and doo 10 pull-ups with your hands facing away from you, and finally 100 push-ups easily you should be fine.
Make sure that you can walk fast for 5 hours and finish with an 8 km run in less than 50 min with military boots and a 12kg pack on your back.
These requirements are not at all “supermanâ€￾ skills but well within what one could expect from a normally fit young man.
This plan is based upon simplicity, low costs, (an integrated part of Legion philosophy) but needs perseverance and do not tolerate any shortcuts.
Key words are: Sweat pouring from your forehead and heart pounding in your ears. Do the scheduled training regardless of weather or other “excusesâ€￾. Don’t cheat.
Finally if you should encounter any medical complications (most likely your knees or ankles), immediately seek professional medical help.
For any questions send me a PM.
 

Stoeng

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#3
Nooooo!!! that will make the sweat pour from your forehead and your heart pounding immediately :)
 

Legion-eire

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#4
Correct!! Jesus Stoeng if the wannabes nail this regime before arriving, Castel will seem like a piece of piss! Magicians aren't supposed to give away all their secrets mon Adj!!
 

Stoeng

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#5
Nahh… ;-) This should make the EV being able to face basic training with serenity and without being the best of the best physically; he can at least face the challenge without ever being called a “cadavreâ€￾ (he will never be lumping behind). It will largely keep him out of trouble and he can now concentrate on tackling the rest of the crap and bullshit that will invariably come.

On the other hand; I really don’t like these fancy gym-babe theories where the kids are more doing nonsense in a gym with kit and food supplements that costs a fortune without any whatsoever practical result.

Get them out in the woods with old and filthy cloths. It is maybe a bit boring but that is what military life is all about. Finally it is highly efficient and really works.
 

Stoeng

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#8
stoeng- those 100 pushups, obviously not all together yeah?
Hey!! Listen to me!! Don’t try to analyze this until your already overstressed CPU on the top floor goes warm!!!

The 100 is after one month of 50, and another month of 75. I don’t give a crap if it takes you 5min, 10min, 20min, or 40min. Use one hour if you like, and you can do them in 100 series of one push-up if that is preferable, but you WILL do 100 each night before going to bed. Then nature will take care of the rest.

Simple, clear, and straight forward!!!
 

flymantobe

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#9
Fantastic guide!!!
Perhaps a sticky?? This will save a hell of alot of time from people asking about fitness!!
 

homercleese

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#10
Hey!! Listen to me!! Don’t try to analyze this until your already overstressed CPU on the top floor goes warm!!!

The 100 is after one month of 50, and another month of 75. I don’t give a crap if it takes you 5min, 10min, 20min, or 40min. Use one hour if you like, and you can do them in 100 series of one push-up if that is preferable, but you WILL do 100 each night before going to bed. Then nature will take care of the rest.

Simple, clear, and straight forward!!!
sorry stoeng you misunderstood me, but sort of answered my question nonetheless. I meant how many at one attempt, ie , whats the max for one set of push-ups? The highest i can hit is 35 (1...2.......34.............35...collapse) in a total of 150 over 30 mins, never less than 20 except 15 at the start, alternating between knuckles and normal pushups.

Im really gratefiul every day i can do these because when i got the small pin in my wrist (scaphoid) the doctor said he wasnt sure if i'd ever be able to complete a pushup properly- now im stronger than ever having been told i probably wouldnt ever be able to do any properly again. Small achievement for me.
 
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Stoeng

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#11
Good :) the first month you do one series of 35 every night. The second month you do two series of 35 (70) every night. The third month you do three series of 35 (105) every night. If necessary, space them in the evening with half an hour intervals. But make sure that the expected total is realized absolutely every night. No cheating.
 

repman86

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#12
Homercleese S.T.F.U. Alternating between knuckles and normal push ups pish, read, normal will suffice, or maybe you forgot to mention to us that you can do commando press ups also. do 5 x 20 with a minute or 2 between sets, within a fortnight you will be able to do 100 straight off no rest. Less talking and thinking about it and more doing without analysing, ie, shut the **** up and 'just do it'.
 

homercleese

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#16
Homercleese S.T.F.U. Alternating between knuckles and normal push ups pish, read, normal will suffice, or maybe you forgot to mention to us that you can do commando press ups also. do 5 x 20 with a minute or 2 between sets, within a fortnight you will be able to do 100 straight off no rest. Less talking and thinking about it and more doing without analysing, ie, shut the **** up and 'just do it'.
i'm great at 'commando'-push-ups repman- i love the breeze on my arse when my balls repeatedly touch the cold hard concrete out the back garden. Some of the neighbours aren't so impressed though :p
 

Soltario

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#18
Euhhh… I will have to think out something special for you since finding a reasonable tree is going to be difficult :)
Yeah...It's kind of a challenge to find a tall tree anywhere in my part of the country. I'll improvise by finding a large wall or a building anywhere on my path.
 

John777

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#20
How I wish this would have been posted three months ago. Luckily I have kept myself very fit. The last two weeks I will train on table mountain and in my police boots.
 

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