The "War Zone Readiness" Protocol
Unrelenting Stamina & Tactical Superiority
Tactical Volume Tracker
Input your metrics for bodyweight TTV calculation and endurance tracking.
Enter your bodyweight, push-up total, and squat time to calculate volume and endurance.
Training Philosophy: Relentless Vengeance
Frank Castle doesn't need maximum weight; he needs **maximum stamina, perfect recoil stability, and explosive evasiveness**. This protocol focuses on **time-saving circuits**, high-volume pressing endurance (Dead Stop Push-Ups), and rotational/evasive lower body conditioning (Duck Under Squats). Every rep reinforces survival under pressure.
DAILY FOCUS: Stamina, Stability, and Evasion
Bodyweight Endurance and High-Rep Core/Shoulder Work
Day 1: Full-Body Tactical Circuit
| Phase | Exercise | Sets | Reps/Duration | Focus / Progression |
|---|---|---|---|---|
| A. WARM-UP (5 mins) | Dynamic Arm Circles, Scapular Push-Ups, High Knee March | Flow | Prioritize shoulder capsule mobility and core integration. | |
| B. PRIMARY CIRCUIT (A-B-C) | **Dead Stop Push-Ups** | 4 | 8 - 12 reps | **TTV/Recoil Stability:** Complete rest on the floor for 1s. Eliminates momentum. |
| **Duck Under Squat** | 2 | 30 seconds (Total 60s TUT) | **Evasion:** Flowing, low-stance movement simulating dodging fire. Focus on hip speed. | |
| **V-Up / Reverse Crunch** (Superset) | 2 | 20 - 30 reps (each) | High volume core endurance for ballistic movement. Zero break between exercises. | |
| C. ISOLATION & ENDURANCE | **Front Raise** (Dumbbell) | 3 | 10 - 15 reps | Sustained shoulder endurance for weapon pointing/aiming stability. Controlled. |
| **Banded Leg Press** OR **Squats** | 2 | Failure / 15-20 reps | Max local muscular endurance in the legs for running/chasing. | |
| **Plank** (Elbows) | 3 | 60 - 90 seconds | Tactical core rigidity—brace against being thrown or impacted. | |
| D. FINISHER | **Tactical Burst Sprint** | 1 | 10 min (Run 60s, Walk 60s) | Mimics short chase/escape scenarios. Maintain maximum running intensity. |
Trainer's Expert Assessment & KPIs
Recoil Stability KPI: The **Push-Up TTV** calculated above is the key metric. Consistent increase here indicates better force production against external load.
Evasion Fluency: The **Duck Under Squat TUT** (60 seconds minimum) must be maintained with smooth, deep motion and no hesitation.
Shoulder Longevity: Ensure the **Front Raises** are performed with light weight and strict form. The focus is endurance to hold a rifle steady for prolonged periods, not hypertrophy.
Non-Gym Recommendations
- Tactical Marksmanship: Practice **dry fire drills** (unloaded weapon training) daily while holding odd, asymmetric positions (e.g., kneeling on a pillow, leaning around a corner) to challenge stability.
- High-Stress Recovery: Utilize **progressive muscle relaxation (PMR)** to teach the body to quickly drop out of "fight or flight" mode post-operation, essential for optimal recovery and reduced mental fatigue.