This is phase 5 of our 6 phase War Machine Macrocycle.
War Machine is a military specific training program comprised of 6 phases, each lasting 4 weeks. With de-load weeks and assessments, the total macrocycle length is 30 weeks long.
This program is designed to build the military athlete from the ground up in a progressive and periodized manner. Although each phase has 2 primary attributes, military specific fitness will be trained during the entire duration of the program.
War Machine is a high volume program, designed for younger athletes looking to attend a selection course or join the military. The nature of those types of endeavors require a high tolerance for volume which is built by training at high volumes. Older athletes doing this program may need to drop their training frequency to 4 or 5 times a week to ensure adequate recovery.
War Machine Training Phases:
Phase 1: Aerobic Capacity and Maximal Strength
Phase 2: Hypertrophy and Aerobic Capacity
Phase 3: Strength Endurance and Aerobic Capacity
Phase 4: Maximal Strength and Run Improvement
Phase 5: Ruck Improvement and Hypertrophy
Phase 6: Run Improvement and Strength Endurance
Phase 5 Duration:
Number of Sessions
Suggested Training Frequency
6x per week
Suggested Programs Prior
War Machine 4
Suggested Programs After
War Machine 6
Barbells / Plates
Bench / Squat rack
Dumbbells / Kettlebells
Rower or Bike