INTRODUCTION

Are you ready for results-driven workouts that will challenge you like no other exercise program available? Whether you are an everyday athlete, police officer, firefighter, or are in the military, Warrior Workouts is designed to push you to dig deep and find strength you never knew you had.

I am Stew Smith, creator of these workout arrangements. This book is jam-packed with workouts that have been thoroughly tested by myself and the Heroes of Tomorrow training groups for the past 15 years. Heroes of Tomorrow is a program designed to train young men and women for tactical professions like the military, police, firefighting, and more advanced SWAT and Special Operations programs. This training group yields successful special ops candidates (all branches/services), SWAT team members, FBI and local law enforcement, and firefighters every year.

In these workouts, you will see classics like PT pyramids arranged in new and different ways to give you methods to help make changes to break up the monotony of training. Doing the same workout week after week gets stale, after all, and eventually you’ll need to make changes to your training plan to continue to see results. The 100 workouts in this book provide all the variety you need to keep you fit and in optimum physical condition.

These workouts are hardcore, but completely scaleable. Have fun and get creative with rearranging exercises and making changes to repetitions, distances, and events to fit your current fitness level and goals. No matter what your fitness goals, you will have many options to choose from with this book.

How to Use the Warrior Workouts

The 100 stand-alone workouts in this book are some of my favorite workouts I have ever created. These are my top 100 individual workouts that focus mainly on calisthenics, running, swimming, rucking, and easy-to-use weights like dumbbells, kettlebells, sandbags, and backpacks. These are the most popular workouts that yield the most results for all of our top students seeking the toughest military, special ops, SWAT, and firefighting programs.

The workouts are organized into sections based on their category: upper body, upper body calisthenics and cardio, lower body calisthenics and cardio, full body calisthenics/resistance and cardio, and cardio and mobility workouts. Within each of these sections, you will find that the workouts are arranged in a somewhat random format, but each workout is titled with a description so that you can easily select the best workout for each day.

Some workouts are quick, while others require at least an hour to complete. Regardless, the goal is for you to do what you can on that day and arrange your workouts smartly. My advice on arranging the workouts into a complete week (5–6 days of training) would be as follows:

•Do your upper body workouts on Monday, Wednesday, and Friday. You can also add in cardio workouts after the upper body resistance workouts (cardio is often mixed into these particular workouts anyway).

•Add some leg days on the days in between (Tuesday, Thursday, and Saturday) or at least some form of cardio where you use your legs, such as running, biking, rucking, swimming (with fins), or rowing.

•With this type of volume—even in calisthenics—it is recommended to use the same muscle group every other day when it comes to resistance training to allow for maximum recovery and growth.

•Progress the cardio workouts logically to several days per week of running, biking, and swimming, but keep rucking at 2–3 times per week max for the purposes of these workouts.

The other option is to focus on full body workouts and do them every other day of the week, with rest or cardio days in between.

The rules are that simple!

NOTE: There are no exercise descriptions or pictures in this book. If you require a more detailed explanation of these standard exercises, all my other books have chapters devoted to exercise descriptions, with accompanying pictures. See the Resources section for a list of my other books. If there are any exercises you do not recognize, visit GetFitNow at getfitnow.com to find over 120 exercise videos, including some of the workouts in this book, to see the exercises in motion.