Smith - Warrior Workouts, Volume 2: The Complete Program for Year-Round Fitness Featuring 100 of the Best Workouts

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Warrior Workouts Volume 2 Text Copyright 2018 Stewart Smith Library of Congress Cataloging-in-Publication Data is available. ISBN: 978-1-57826-740-8 All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher. Book design by Carolyn Kasper Printed in the United States 10 9 8 7 6 5 4 3 2 1

This book is a series of workouts designed to expand upon the previous volume in this series, arranged into the types of cycles that we have been using for over 20 years in the Tactical Fitness Periodization Plan. There are 25 workouts in each of the four phases that will give you effective options to add to your lifting cycles, running cycles, and calisthenics/PT test cycles. This book is jam-packed with workouts and new training plans that have been thoroughly tested by myself and the Heroes of Tomorrow training groups for the past 15 years, a program which yields several successful Special Ops candidates, SWAT team members, FBI and local law enforcement, and firefighters every year. These workouts are hardcore, but completely scalable. You have to remember that these workouts are not personally designed for you, so you may have to rearrange or make changes to repetitions, distances, and events to fit your current fitness level and goals. But, one thing is for sureyou will have a lot of options to choose from.

How to Use the Warrior Workouts The 100 stand-alone workouts in this book are some of my favorite workouts I have ever created, drawn from a database containing over 20 years worth of routines. These are my top 100 individual workouts, focusing mainly on calisthenics, running, swimming, rucking, and easy-to-use weights like dumbbells, kettlebells, and sandbags/back packs. These workouts are organized into four large cycles, based on the seasons. You will find them arranged with somewhat of a random format but titled appropriately, so if you are looking for an upper body PT, Run/PT, Swim/PT, Leg Day, or a Full Body day of workouts, that information is available at a glance. Some workouts are quick, some require at least an hour to complete but regardless, the goal for you is to do what you can and arrange them smartly. My advice on arranging the workouts into a complete week would be this: Pick a few of your favorite workouts if you want to do something 56 days a week.

Do your upper body workouts Monday, Wednesday, and Friday. You can also add in cardio workouts after the upper body resistance workouts (though cardio is often mixed into these particular workouts anyway). Add in some leg days on the days in between (Tuesday/Thursday/Saturday), or at least some form of cardio where you use the legs like running, biking, rucking, swimming (using fins), rowing, etc. The other option is to focus on the full body workouts in this group of 100 and do them every other day of the week, with rest or cardio days in between. The rules are that simple! With this type of volumeeven in calisthenicsit is recommended to use the same muscle group every other day (when it comes to resistance training for recovery and growth purposes). Cardio workouts can progress logically to several days of running, biking, and swimming a week, though I would keep rucking at 23 times a week max for the purposes of these workouts.

NOTE: There are no exercise descriptions or pictures in this book. If you require a more detailed explanation of these standard exercises, or if there are a few exercises you dont recognize, all my other books have chapters devoted to exercise descriptions, with accompanying pictures. See the Resources section for a list of my other books, or check out my YouTube Channel at www.youtube.com/stew50smith to find over 120 exercise videos, swim technique videos, and even some of these workouts to see the descriptions in motion.