New

7 Week- Military Prep Phase

Loudon Strength and Conditioning, LLC

Tactical / Military
Coach
Justin Loudon

Prepare with Purpose. Perform with Pride.

The 7-Week Military Prep Phase is a 5-day-per-week program built on a full-body strength approach for lifting days and repeat sprints and tempo runs for conditioning. This program is designed to get you in shape quickly while helping you build muscle, develop explosive power, and peak at the right time—just before entering basic training.

The program begins with a 2-week strength phase, focused on mastering movement control. Volume is low, intensity is high, and tempo work is used to reinforce proper mechanics while strengthening muscles, tendons, and ligaments.

The next two weeks shift toward explosive movement patterns, still incorporating tempo work to maintain control and maximize power output.

The final 3 weeks serve as a peak phase, emphasizing light weights moved quickly. This phase is carefully timed to push your physical limits and ensure you’re performing at your best right before basic.

The running component is structured to build your aerobic base using anaerobic sprint intervals on Day 1 and tempo runs on Day 2 to promote recovery and adaptation. Sprint intensity increases weekly, while recovery runs support tissue repair and long-term conditioning.

Overall, this program is built to prepare you—physically and mentally—for the demands of basic training.

$75
Get 7 Week- Military Prep Phase
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Full-Body Strength Focus
A comprehensive approach that targets all muscle groups to build balanced strength, crucial for military training demands
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Progressive Intensity
Starts with a strength-building phase and gradually increases the challenge, ensuring proper adaptation and minimizing injury risk
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Increased Aerobic Capacity
With anaerobic sprint intervals and recovery tempo runs, you’ll build a solid aerobic base while improving stamina and endurance.
Features
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Access to your coaches
Coach will respond to your question regarding programing.
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Programming 5 days per week
Daily programing that works on full body strength development 3 days a week, and anaerobic/aerobic work 2 days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
program delivered through TH. For easy access.
Equipment
Required
DB's // Adjustable Bench // Box to Jump to // Track/Open Field for running
Recommended
Access to a gym // Straight Bar
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Sample Week
Week 1 of 7-week program
Sunday
Warm-up

A1

Walk High Knee

1 x 20

A2

A Skips

1 x 20

A3

High Knees With Forward Travel

1 x 20

A4

Tuck Jump

1 x 20

A5

Acceleration Bound

1 x 20

A6

Straight Leg Bounds

1 x 20

A7

Backward Run

1 x 20

A8

Sprint

1 x 20

B

DB Deadlift

4 x 1 @ 90 %

C1

DB Bulgarian Split Squat

5 x 2 @ 82.5 %

C2

Lateral Box Jump

3 x 5

D1

Seated Arnold DB Press

5 x 5 @ 75 %

D2

Chest-Supported DB Row

3 x 10 @ 50, 60, 70 %

E1

DB Farmer's Walk

3 x 40 @ 30 %

E2

Bird Dog

3 x 10

Monday
Repeat running - Hard day. 

A1

High Knees With Forward Travel

1 x 20

A2

Acceleration Bound

1 x 20

A3

Straight Leg Bounds

1 x 20

A4

Backward Run

1 x 20

A5

Sprint

1 x 20

A6

Tuck Jump

1 x 20

A7

Walk High Knee

1 x 20

A8

A Skips

1 x 20

B

Sprint

8 x 10

C

Rest

1 x 5:00

D

Sprint

5 x 10

E

Rest

1 x 5:00

Tuesday
Lower body emphasis day

A1

Backward Run

1 x 20

A2

Sprint

1 x 20

A3

Walk High Knee

1 x 20

A4

A Skips

1 x 20

A5

High Knees With Forward Travel

1 x 20

A6

Tuck Jump

1 x 20

A7

Acceleration Bound

1 x 20

A8

Straight Leg Bounds

1 x 20

B

Goblet Squat

4 x 1 @ 90 %

C1

Incline DB Bench Press

5 x 2 @ 82.5 %

C2

1-Arm DB Row

3 x 10 @ 50, 60, 70 %

D1

Single Arm Farmer Walk

3 x 40 @ 30 %

D2

Dead Bug

3 x 10

E1

Lateral Lunge

3 x 10 @ 50, 60, 70 %

E2

Romanian Deadlift with DB

3 x 10 @ 50, 60, 70 %

Wednesday
Tempo runs

A1

Walk High Knee

1 x 20

A2

A Skips

1 x 20

A3

High Knees With Forward Travel

1 x 20

A4

Tuck Jump

1 x 20

A5

Acceleration Bound

1 x 20

A6

Straight Leg Bounds

1 x 20

A7

Backward Run

1 x 20

A8

Sprint

1 x 20

B

Run

1 x 30:00

Thursday
 Upper Body emphasis

A1

High Knees With Forward Travel

1 x 20

A2

Tuck Jump

1 x 20

A3

Acceleration Bound

1 x 20

A4

A Skips

1 x 20

A5

Straight Leg Bounds

1 x 20

A6

Backward Run

1 x 20

A7

Walk High Knee

1 x 20

A8

Sprint

1 x 20

B

DB Bench Press

4 x 1 @ 90 %

C1

DB Swing

5 x 5 @ 82.5 %

C2

Broad Jump

4 x 5

D1

Romanian Deadlift (RDL)

5 x 5 @ 75 %

D2

Reverse Lunges

3 x 10

E1

Inverted Row

3 x MAX

E2

Bent Over DB Row

3 x 10 @ 50, 60, 70 %

Coach
More from Loudon Strength and Conditioning, LLC
coach-avatar Justin Loudon

Tactical / Military

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7-Week Military Prep: Strength, Power, Endurance

Be in shape with the 7-Week Military Prep—a powerhouse program that builds strength, explosiveness, and endurance to crush basic training. With progressive intensity and targeted conditioning, you'll gain the confidence and power to perform at your best. P

Get 7 Week- Military Prep Phase
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FAQs
What will I get out of this program?
You’ll build total-body strength, explosive power, and endurance—while developing the confidence, control, and grit to dominate basic training.
Is this program only for future military recruits?
Nope! While it's tailored for those preparing for basic training, it’s also great for anyone wanting to train with purpose and intensity.
What makes this different from other fitness programs?
It’s built to get you in peak shape fast—with a purpose-driven structure, progressive overload, and a blend of strength, conditioning, and mental resilience training.

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