The "Sentinel Strategy" Protocol
Military Precision & Enhanced Physical Dominance
Tactical Volume Tracker
Input your metrics for **Bodyweight Lifts** and **Weighted Lifts** to calculate **Total Training Volume (TTV)**.
Enter your metrics to calculate your training volume and suggested working weights.
Training Philosophy: The Tactical Edge
This protocol is designed to bridge **traditional military fitness** (high-rep bodyweight endurance) with **enhanced functional strength**. We focus on superior shoulder girdle stability (critical for shield use) and explosive stamina to ensure John Walker remains lethal and effective under any pressure. **Every rep must be executed with tactical precision.**
DAILY FOCUS: Upper Body Endurance & Core Rigidity
Push, Pull, Press, and Run: The Core Four
Day 1: Full-Body Composite Flow
| Phase | Exercise | Sets | Reps/Duration | Focus / Tempo |
|---|---|---|---|---|
| A. DYNAMIC PREP | **World’s Greatest Stretch** | 2 | 60 seconds total | Flow through the movement; focus on hip and thoracic rotation. |
| A. ANKLE/KNEE STABILITY | **Tib Raises** (Against Wall/Band) | 4 | 12 - 15 reps | Essential for running endurance and absorbing impact during complex maneuvers. |
| B. CORE STRENGTH (Push/Pull/Press) | **Weighted Pull-ups** | 3 | 6 - 8 reps | **Progressive Overload:** Add weight if 8 reps is easy. See calculator for TTV. |
| **Push-Ups** (Max Quality) | 3 | 15 - 20 reps | Explosive upward phase, controlled lowering (3:1:1 tempo). | |
| **Overhead Press** (Dumbbell or Barbell) | 4 | 8 - 10 reps | Builds **Shield Stability**. See calculator for target working weight (~75% 1RM). | |
| C. SHIELD INTEGRATION | **Landmine Anti-Rotation Press** | 3 | 12 per side | Pure anti-rotation strength, simulating resisting force while stabilizing the shield. |
| **Single-Arm Farmer's Carry** | 3 | 45 seconds per arm | Unilateral core stability and max grip endurance. | |
| D. ENDURANCE FINISHER | **Short Run** | 1 | 1 - 2 miles | Maintain a **disciplined, sustained pace**. Focus on heart rate control. |
Trainer's Expert Assessment & KPIs
Shield Stability: The **Overhead Press** and **Landmine Press** are critical. Any wobble in the torso is a stability failure that must be corrected immediately.
Tactical Endurance: The **Push-Up** volume and the **Short Run** time are your primary measures of military readiness. Aim to increase the rep count and reduce the run time weekly.
TTV Focus: Track the **Total Training Volume** calculated above. Consistent increase in this metric is the key to enhancing your enhanced strength.
Non-Gym Recommendations
- Shield Throw Mechanics: Dedicate 15 minutes, 3x per week, to **rotational plyometrics** (med ball rotational throws) to enhance hip-to-shoulder force transfer.
- Posture Under Load: Practice holding a **weighted pack** while performing static balance drills (e.g., walking a straight line heel-to-toe) to improve proprioception and combat posture.