To really get your body into peak physical condition, you almost have to separate yourself from reality. You drift into an alternative life of gym and kitchen, of sweat and rest.
To get there, bodybuilders need intense inward focus. So for Vilachack Ladara, when the time came for the military challenge, it actually worked to his advantage that he was stationed in Qatar, half the world away from his family and the normal hectic life in America.
Military Winner Vilachack Ladara Fitness 360
Watch The Video - 09:21
His regular schedule was replaced by the rigid, long shifts of military duty, accompanied by long shifts of free time. He used his time wisely, and completely re-shaped his body.
Vilachack lifts on a 5-day split: chest, back, shoulders, arms, legs. Then he rests and repeats it. That's it—just one body group on each day, giving each muscle group at least 4 days of rest. He works compound movements in straight sets to failure. Unless he needs to shock his body. Then he includes dropsets, supersets, rest pauses and any other artillery he needs to deploy.
He took fewer rest days on deployment than at home. Back home, rest days are reserved for family time. They take hikes on the beach, or he'll take the dog for a walk. Lately he's been taking runs with his teenage son. He'll do cardio 3-to-5 times per week: cycling, jogging or running. In contrast, when he was preparing for the military challenge, he was running almost daily on a treadmill for 30-to-45 minutes.
His intensity never wanes. To help, he's never alone in the gym. "Music is a must," Ladara said. "I put in the iPod and crank it up loud in the gym. I'm there to work out and my time is limited, so when I am there, I try to take advantage of it." Vilachack digs hip-hop, metal, bands like Avenged Sevenfold and artists like Rick Ross—anything to get him fired up.
Vilachack's Training Philosophy
"I like to train as much as I can. I try to set aside at least 1 hour per day to work out. I don't tie myself down with having to train a body part on a specific day.
"Flexibility is the key to AIR POWER. I train abs and calves about 3 times per week and will include them with my larger body parts depending on how much time I have. My program is usually straight sets, with pyramiding up with the weights. I do about 4-5 exercises per body part with about 4 working sets each. I make sure I ease into it and warm-up properly. I incorporate HIIT, usually in the last set of the exercise. I do a dropset or rest-pause to fully engage all of the muscle.
"Some days it's not always possible to get in the gym, but I improvise by taking my kids out for a bike ride while I jog around the neighborhood or I'll take the dog out for a run. I easily justify it because it's spending quality time with my children while still exercising and instilling fitness in their lives."
Flat Dumbbell Bench Press
1 warm-up set of 15-20 reps, 3-4 sets of 15-20 reps, 60-90 seconds rest between setsIncline Dumbbell Bench Press
1 warm-up set of 15-20 reps, 3-4 sets of 15-20 reps, 60-90 seconds rest between setsIncline Dumbbell Flyes
3-4 sets of 10-15 reps, 60-90 seconds restBar Dips
3-4 sets to failure, 30 seconds restHanging Leg Raises
3 sets of 15 repsRope Cable Crunches
3 sets of 15-20 reps
Wide-Grip Pull-Down
1 warm-up set of 15-20 reps, 3-4 sets of 10-15 reps, 60-90 seconds restBarbell Rows
4 sets of 10-15 reps, 60-90 seconds restClose-Grip Pull-Down
3-4 sets of 10-15 reps, 60-90 seconds restSeated Row
3-4 sets of 10-15 reps, 60-90 seconds restDeadlifts
4 sets of 10-12 reps, 60-90 seconds rest
Seated Dumbbell Shoulder Press
1 warm-up set of 15-20 reps, 3-4 sets of 15-20 reps, 60-90 seconds restMachine Shoulder Press
3-4 sets of 10-15 reps, 60-90 seconds rest
Giant Set
Dumbbell Side Raises
3 sets of 30 reps, 60-90 seconds restDumbbell Front Raises
3 sets of 30 reps, 60-90 seconds restDumbbell Rear Raises
3 sets of 30 reps, 60-90 seconds rest
Resume regular sets
Barbell Shrugs
3 sets 10-15 reps, 60-90 seconds restSeated Calf Raise
3 sets of 15-20 reps, 60-90 seconds restMachine Standing Calf Raise
3 sets of 15-20 reps, 60-90 seconds rest
E-Z Bar Curl
3-4 sets of 10-15 reps, 60-90 seconds restSeated Dumbbell Curl
3-4 sets of 10-15 reps, 60-90 seconds restConcentration Curl
3-4 sets of 10-15 reps, 60-90 seconds restClose-Grip Bench Press
3-4 sets of 10-15 reps, 60-90 seconds restCable Press-Downs
3-4 sets of 10-15 reps, 60-90 seconds restDumbbell Kickback
3-4 sets of 10-15 reps, 60-90 seconds restDecline Sit-Ups
3 sets of 25 repsOblique Crunches
3 sets of 25 reps
Barbell Squats
1 warm-up set of 15-20 reps then pyramid up in weight to 4 sets of 10-12 reps, 1-2 minutes restLeg Press
4 sets of 20-25 repsLeg Extension
4 sets of 15 repsStiff Leg Deadlift
4 sets of 15 repsLeg Curls
4 sets of 15 reps