Military training is designed to help soldiers turn their bodies into instruments of war. Some of that training is highly secretive. When guys like Jamie Alderton reveal military training techniques (in this case, a marine endurance challenge), we soak it in like a dry towel on a weight bench.

Jamie Alderton Fitness 360

Watch the video: 11:54



Jamie's Training Philosophy

"I don't like to stick to the typical three sets, eight repetitions. I like doing high sets; I like doing low sets. I like doing pre-exhaust training and power training. Muscle confusion is the key to growth, because if your muscles are confused and being torn, the muscle fibers are going to grow and you will progress.

"I usually train on a three-week rotation. I tend to do a week of pre-exhaustion training, which really puts a lot of stress on the muscle. Then I will do a lot of power and strength training, based on low reps and multiple sets. I will also do an endurance week, which isn't necessarily low weight. It's moderate to heavy weight; you're just enduring and hitting 12-15 reps in the range."

Pre-Exhaustion Technique

3-Week Rotation

  • Week 1: Pre-Exhaustion (isolation before compound lifts)
  • Week 2: Strength and Power (low reps, high sets)
  • Week 3: Endurance (moderate weight, high reps)

"I train biceps first because I think it's going to be a lot more painful to do the rest of your exercises when your biceps are on fire. You generally hear that should hit your big muscle groups first, because you want them to fail first. I want my small muscles to fail first, because it's more beneficial to what I'm doing."

Jamie's Training Schedule

Day 1

  • AM: 20 Minutes HIIT and Abs
  • PM: Quads

Day 2

  • AM: 20 Minutes HIIT and Abs
  • PM: Back and Biceps

Day 3

  • AM: 20 Minutes HIIT and Abs
  • PM: Chest and Triceps

Day 4

  • PM: Shoulders and Traps

Day 5

  • AM: 20 Minutes HIIT and Abs
  • PM: Hamstrings and Calves

Day 6

  • AM: 10K run
  • PM: Arms

Day 7: Rest

Endurance Workout

"I often use this workout when I am carb-depleting to deplete all my glycogen stores. It's similar to how I trained in the Army. It keeps all your muscle groups under tension for long periods of time."

Jamie Alderton

 

Biceps Circuit
1
Circuit
3 rounds
Barbell Curl
3 sets, 12 reps
Cable Hammer Curls - Rope Attachment
3 sets, 12 reps
Hammer Curls
3 sets, 12 reps
EZ-Bar Curl
3 sets, 12 reps
Triceps Circuit
1
Circuit
3 rounds
Triceps Pushdown
3 sets, 12 reps
Triceps Pushdown - Rope Attachment
3 sets, 12 reps
Bench Dips
3 sets, 12 reps
Shoulders Circuit
1
Circuit
3 rounds
Cable Seated Lateral Raise
3 sets, 12 reps
Front Cable Raise
3 sets, 12 reps
Dumbbell Shoulder Press
3 sets, 12 reps
Front Cable Raise
3 sets, 12 reps (underhand w/ EZ-Bar)
Back Circuit
1
Back Circuit
3 rounds
Lying T-Bar Row
3 sets, 12 reps
Straight-Arm Pulldown
3 sets, 12 reps
Wide-Grip Pull-Up
3 sets, 12 reps

Jamie Alderton Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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