pet'
Level 8 Valued Member
Hello,
To keep going with this topic, the French Foreign Legion now present some of its training. There a different style of video (drills for rope climbing, conditionning, core, etc...). With this post, I'll give details for the core.
This is in line with the "philosophy" of my previous post: more volume oriented. The routine comes from the officer in charge of physical preparation. He created it, based on the field requirements. The guy did all the FFL conflicts in the 90's, so he knows his stuff and what the needs are:
- doable anywhere, anytime (no material needed)
- will work the entire core chain (transverse, obliques, front, etc...)
- will create some strength if done with full intensity and contraction (we have to contract as if we were to get a punch)
- will build endurance (necessary for wearing the gear)
I tried it once or twice (but not on a regular basis). This is way harder than it looks if we focus on full contraction and good form, and if we reduce the rest.
There are two circuits, with 3 minutes rest between them. It should last 15-20 minutes. It should be done twice a week.
Circuit A : 3-4 rounds, no rest between exercises, 1 minute rest between rounds
- Rower (20-30)
- Russian twist (10 each side) (a small weight can be used)
- Sit up (20-30)
- Crunch (until almost failure)
Circuit B: 2-3 rounds, no rest between exercices, 45s rest between rounds
- Plank (30s)
- Side plank (30s)
- Side plank, other side (30s)
- Plank (30s)
Bonus (for aesthetics) (2 rounds)
twists with a broomstick behind the shoulders while leaning forward (no rounded back), neutral position, leaning backward. 40 reps per position
Kind regards,
Pet'
To keep going with this topic, the French Foreign Legion now present some of its training. There a different style of video (drills for rope climbing, conditionning, core, etc...). With this post, I'll give details for the core.
This is in line with the "philosophy" of my previous post: more volume oriented. The routine comes from the officer in charge of physical preparation. He created it, based on the field requirements. The guy did all the FFL conflicts in the 90's, so he knows his stuff and what the needs are:
- doable anywhere, anytime (no material needed)
- will work the entire core chain (transverse, obliques, front, etc...)
- will create some strength if done with full intensity and contraction (we have to contract as if we were to get a punch)
- will build endurance (necessary for wearing the gear)
I tried it once or twice (but not on a regular basis). This is way harder than it looks if we focus on full contraction and good form, and if we reduce the rest.
There are two circuits, with 3 minutes rest between them. It should last 15-20 minutes. It should be done twice a week.
Circuit A : 3-4 rounds, no rest between exercises, 1 minute rest between rounds
- Rower (20-30)
- Russian twist (10 each side) (a small weight can be used)
- Sit up (20-30)
- Crunch (until almost failure)
Circuit B: 2-3 rounds, no rest between exercices, 45s rest between rounds
- Plank (30s)
- Side plank (30s)
- Side plank, other side (30s)
- Plank (30s)
Bonus (for aesthetics) (2 rounds)
twists with a broomstick behind the shoulders while leaning forward (no rounded back), neutral position, leaning backward. 40 reps per position
Kind regards,
Pet'