The "Payback Protocol"
Functional Strength, Grit, & Sustained Combat Stamina
Patriot Power Tracker
Input your weight for the Bumper Plate (10lb minimum) and choose your training style to track **Total Training Volume (TTV)** or **Total Time Under Tension (TUT)**.
Enter the plate weight and select a style to calculate your daily work output.
Training Philosophy: Unyielding Duty
Soldier Boy's strength must be **functional and sustained**. This protocol exclusively uses a bumper plate to simulate the handling of heavy, asymmetrical combat gear (like a shield or weapon cache). The focus is on **Shoulder Girdle Stability** (for holding his shield), **Total Body Power Transfer** (Ground to Overhead), and **Rotational Core** strength (Lumberjack).
DAILY FOCUS: Functional GRIT & Plate Mastery
High-Density Work, Unilateral Loading, and Static Holds
Day 1: Full-Body Shield & Combat Drill
| Phase | Exercise | Sets / Rounds | Set/Rep Option | HIIT Option | Focus |
|---|---|---|---|---|---|
| A. WARM-UP | Dynamic Warm-up & Light PVC Pipe Pass-Throughs | 1 | 5 minutes | Shoulder mobility for overhead stability. | |
| B. EXPLOSIVE POWER | **Plate Ground to Overhead** | 4 | 12 Reps | 30s On / 10s Off | Hip-driven power for quickly lifting/clearing objects. |
| **Plate Press Out** | 4 | 12 Reps | 30s On / 10s Off | **Static Tension:** Max chest/shoulder isometric hold away from body. | |
| C. LEG & STAMINA | **Plate Squat** (Held at Chest) | 4 | 12 Reps | 30s On / 10s Off | Vertical leg strength and upper back stability. |
| **Plate Overhead Lunge** | 4 | 12 Reps Per Side | 30s On / 10s Off | **CRITICAL STABILITY:** Overhead hold demands immense core and shoulder control. | |
| D. POSTERIOR & CORE | **Plate Hinged Row** | 4 | 12 Reps | 30s On / 10s Off | Focus on back thickness and lower back stability. |
| **Plate Lumberjack** (Rotational Chop) | 4 | 12 Reps Per Side | 30s On / 10s Off | Rotational power for close-quarters fighting. | |
| E. FINISHER | Max Distance Ruck March / Treadmill Walk | 1 | 20 Minutes (Heavy Vest/Backpack) | Sustained aerobic conditioning. No running, just fast walking. | |
Trainer's Expert Assessment & KPIs
Shield Stability: The **Overhead Lunge** is the ultimate test. Track any drop in quality or hip shifting during the four sets. Perfect stability is the only goal.
Power Transfer: Focus on linking the hips and core during the **Ground to Overhead** movement. The plate should feel weightless in the hands as the hips explode forward.
HIIT/TUT Metric: If using the HIIT option, track **Total Reps Completed** in the 4 rounds for Ground to Overhead and Plate Press Out. This is the **Grit Score**.
Non-Gym Recommendations
- Tactical Breathing: Daily practice of **Square Breathing** (4s inhale, 4s hold, 4s exhale, 4s hold) to maintain composure and reduce adrenaline spikes during unexpected combat.
- Shield Grip Strength: Perform **towel hangs** from a pull-up bar (2-3 sets, max time hold) 3x per week to build the forearm and grip stamina required for sustained shield/weapon carry.