Want to keep fit? For nearly a decade, Rob Shaul has been using his Ugly Protocol operator to evaluate the military personnel. Now he has adapted it for you.
You need to create a baseline before you can begin the plan. So before you start moving, you still have to do some work. Start by measuring your performance with this fitness test that challenges your overall stamina, strength, and strength.
1. Bench Press
Try as many reps as possible at 155 pounds while testing. For the first two workouts, complete 6 sets of 35 percent of the total 1
. 2 Front Squat
Make as many reps as possible at 155 pounds during the test. Squeeze 6 sets of 35 percent of your total tested 155 pounds during your first two workouts. 90 second break between sets. Squat 40 percent of all repetitions during the next two workouts. Make 45 percent of all tested repetitions during your last workout.
. 3 Deadlift
Make a deadlift. Lower the bar; Pause 1 second. This is 1 repetition. Test by making as many
as possible with 185 pounds in 60 seconds. During the workout, perform 6 sets of 35 percent of all tested repetitions in the first two sessions. 90 second break between sets. Make 40 percent of the next two workouts and 45 percent of the last workout.
. 4 Sandbag Getup
Make as many reps as possible with a 60-pound bag in 10 minutes during the test. change the page every 5 repetitions. Exercise by completing 10 sets of 10 percent of the total reps tested in your first two workouts. 90 second break between sets. Add 1 repetition per set during your next two workouts. Add 1 more repetition per set in your last workout.
. 5 Sprint
During the test, set two cones at a distance of 30 meters. Sprint between them for 60 seconds. Every full sprint is 1 repetition. Make 4 sets and pause 60 seconds between sets. Train with two cones that are 40 feet apart. Do 6 sets of 40-second sprints. 40-second break between the first four sessions, 35 seconds in the next four and 30 in the last two.
. 6 Strict pull-up
Do a chin-up; Lower until the arms are completely outstretched. Pause. This is 1 repetition. Test by doing as many repetitions as possible. Exercise by performing 6 sets of 35 percent of the reps tested during the first four sessions. 90 second break between sets. Do 40% of all reps tested during your next four workouts and 45% of your last two workouts + (getups / 2) = Score
Continue the hard work after the test by following the Operator Ugly protocol. Relax the next day and end the week with a bench press / front squat day, a deadlift / get up day and an endurance day. Train Monday through Friday for the next two weeks and train in the right order.
- Make trains 1, 2, 5, and 6 on Mondays and Thursdays (bench press / front squat)
- Tuesdays and Fridays (deadlift / get up), make moves 3, 4, 5, and 6.
- Make Wednesdays 4 laps with 5 lunges, 10 pushups, 10 situps and a 100-yard run, then three 1-mile runs wearing a 25-pound pack or vest; Pause 8 minutes between runs. Test again after 3 weeks (or 13 training sessions) and see how you have improved.