Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

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WARMING UP Before you start your workout, you need to get warm. I like my warm-up to include exercises or exercises with light weight slowly and through the entire range of motion. Here is a nice little warm-up: Hang on the pull-up bar for 10–15 seconds. Get in the push-up position and hold it for 10–15 seconds. Drop your hips to the ground and stretch your abs. Lift your hips to the sky and stretch your hamstrings and your back. Stand up. Do a slow squat and sit at the bottom for 10–15 seconds. Do a burpee. Do a few jumping jacks. Now go back to the bar and do one pull-up. Drop down and do a push-up, then do a slow dive-bomber push-up. Stand up and do a slow, full-range-of-motion squat. Follow that up with a burpee, then five jumping jacks. Now repeat the cycle again, doing two repetitions of each exercise and ten jumping jacks. Then do the cycle with 3 repetitions of each exercise and 15 jumping jacks. Continue increasing repetitions until you get to 5 of each exercise and 25 jumping jacks. That is a solid warm-up; the blood is flowing. If your workout for the day is focused on a specific movement, do that movement with some light weights.
For instance, if you are doing deadlifts, do some deadlifts with light weight. If you are doing clean and jerks, do some clean and jerks with a PVC pipe or just the bar. If you are doing squats, do some slow, deep, controlled squats with a very light weight, perfect form, and through the <strong>com</strong>plete range of motion. These will not only get your body warm, but will also strengthen your muscle memory of the movements. Once you are warm, loose, and focused, you can start the workout. WARNING: DON’T LIFT WEIGHTS THAT ARE TOO HEAVY FOR YOU OR DO MOVEMENTS WITHOUT PROPER TECHNIQUE OR YOU WILL GET INJURED.
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Begin Reading Table of Contents Abo
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This book is dedicated to Marc Lee,
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PART 1: THOUGHTS
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The driver of daily execution. The
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The answer is simple: The men that
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It is because you haven’t created
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That book isn’t going to write it
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to be. And you become that person t
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You have to decide that you are goi
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and I move forward. With my fists c
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The worst thing about incoming arti
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When your feelings are screaming th
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Let the enemy stop. Let the enemy r
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Discipline will not allow that. Dis
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smarter? Is this what I want to be?
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Go out in a blaze of glory, fightin
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or give in. I’m going to stand. I
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terrain—I am going to be there wa
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They choose to become who they want
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what you really need to be afraid o
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And The Warpath leads to control an
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It isn’t going to make you strong
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est you could…” and “The deck
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need rest or you need a break—the
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We get one shot at this gig right h
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You never moved. In fact: You might
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Hesitation allows the moment to pas
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Draw fire—yes: Draw fire. That’
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company. Didn’t get the job you w
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Without death, there is no life. An
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And of course: I will get tired. I
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and through unwavering discipline
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ME VERSUS ME There are people in th
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REMAIN VIGILANT It wasn’t in a wa
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FEAR Fear is normal. Every person f
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THE DARKNESS The sun doesn’t shin
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OVERWHELMED Yes. Life can be overwh
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NEGATIVE TALK FROM NEGATIVE PEOPLE
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HOLD THE LINE Instead of going back
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and GO.
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LAUGHTER WINS Sure there is darknes
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PART 2: ACTIONS PHYSICAL TRAINING:
Page 90 and 91: Get some exercise done and pay atte
Page 92 and 93: overtraining—when we push the bod
Page 94 and 95: And once you are accustomed to it,
Page 96 and 97: pre-staged clothes. Brush your teet
Page 98 and 99: have a clear mind. For me, the bett
Page 100 and 101: FALLING ASLEEP Yes. It can be just
Page 102 and 103: POWER NAPS Power naps. They are rea
Page 104 and 105: THE WORKOUTS Everyone wants to know
Page 106 and 107: BUILDING THE HOME GYM Having a gym
Page 108 and 109: MARTIAL ARTS Everyone should train
Page 110 and 111: enefits even if you never need to u
Page 112 and 113: someone grabs you, you are in a gra
Page 114 and 115: Wrestling is a grappling art, perha
Page 116 and 117: WHERE TO TRAIN When picking a good
Page 118 and 119: IMMEDIATE ACTION DRILLS: FACING A T
Page 120: have to use your weapon, do it quic
Page 123 and 124: BALANCE Homeostasis is the tendency
Page 125 and 126: ADDICTED TO SUGAR Sugar truly is ad
Page 127 and 128: • Potatoes • Refined salt • R
Page 129 and 130: FASTING Newsflash: YOU DON’T HAVE
Page 131: You can actually make it a few days
Page 134 and 135: STRETCHING Stretching is an importa
Page 136 and 137: DEALING WITH INJURIES AND ILLNESS Y
Page 139: APPENDIX: THE WORKOUTS
Page 143 and 144: Directions: Hold the handstand posi
Page 145 and 146: MetCon: Run 800 meters, once as har
Page 147 and 148: push-ups until you complete the set
Page 149 and 150: you have done 5 sets of push-ups. O
Page 151 and 152: INTERMEDIATE SERIES ONE PULL Primar
Page 153 and 154: INTERMEDIATE SERIES TWO PULL Primar
Page 155 and 156: INTERMEDIATE SERIES THREE PULL Prim
Page 157 and 158: INTERMEDIATE SERIES FOUR PULL Prima
Page 159 and 160: ADVANCED SERIES ONE PULL Primary Wo
Page 161 and 162: ADVANCED SERIES TWO PULL Primary Wo
Page 163 and 164: ADVANCED SERIES THREE PULL Primary
Page 165 and 166: ADVANCED SERIES FOUR PULL Primary W
Page 167 and 168: ROAD WARRIOR WORKOUTS Many jobs req
Page 169 and 170: ody is in need of a rest, and I can
Page 171 and 172: CONTINUED IMPROVEMENT AND EXPLORATI
Page 173 and 174: ABOUT THE AUTHOR JOCKO WILLINK serv
Page 175 and 176: CONTENTS TITLE PAGE COPYRIGHT NOTIC
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Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

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