BATTLE READY

Men's Fitness - - Warrior Fitness -

It’s not all about the suit. Use Quayle’s army-in­spired plan to build strength that’s pos­i­tively me­dieval

PART STRENGTH AND CON­DI­TION­ING

Use a bag for the punches if you’ve got one, or light dumb­bells if you haven’t. Re­peat each move for a minute, and rest for ten sec­onds be­tween moves. Punch­ing Hold a 35kg dumb­bell over­head Press-up Dumb­bell swing Burpee Squat

PART RUN­NING

WEEK Ev­ery other day – run three miles (4.8km) at a steady pace. Fi­nal day of week – run 1.5 mile (2.4km) in be­tween 8min 30sec and 9min.

WEEK Ev­ery day – run two miles (3.2km), in­clud­ing ten hill sprints 150-200m apart. For al­ter­nate sprints carry 25kg in a back­pack. For al­ter­nate runs, wear an M3 gas mask.

WEEK Ev­ery day – Fartlek (‘speed play’) run­ning at 70% of max ef­fort, switch­ing to 90% for short pe­ri­ods. For al­ter­nate runs, wear an M3 gas mask.

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