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

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BEGINNER SERIES THREE PULL Primary Work: Pull-up pyramid Gut: 2 minutes of sit-ups MetCon: 4 x 100-yard shuttle runs Directions: This workout is recommended when you can do at least 5 pull-ups. Start by doing 1 pull-up. Rest for a bit. Do 2 pull-ups. Rest for a bit. Do 3 pull-ups. Rest for a bit. Continue to increase the number of pull-ups by 1 each set, until you do not beat your previous number. When you miss your previous number, drop off the bar, shake it out quickly, and then get up and complete the set. Now come back down the “pyramid” by decreasing 1 pull-up from the previous set. If you can’t do all the pull-ups in a single set to get to the required number, do the required number in a broken set. If you can do dead-hang pull-ups, do dead-hang; if not and you can do kipping pull-ups, do them. If you cannot do kipping pull-ups, use jumping pull-ups. For this and any pull-up workout, if you can utilize kipping or jumping pull-ups to complete your set without breaking it, do that sometimes. But sometimes drop off the bar, get a quick rest, and then complete the set. For the shuttle runs, mark a start line and then a line at 5, 10, 15, and 20 yards. Start on the starting line and run to the 5 yard line, touch the line, run back to the start line; repeat this for the 10, 15, and 20 yard lines. Keep your time. Complete 4 sets. Take 2–3 minutes between sets. PUSH Primary Work: Push-up pyramid Gut: 2 minutes of V-ups MetCon: Run 1 mile, hard Directions: This workout is recommended when you can do at least 6–10 push-ups. It follows the same pattern as the pull-up pyramid. Start by doing 1 push-up. Rest for a bit. Do 2 push-ups. Rest for a bit. Do 3 push-ups. Rest for a bit. Continue to increase the number of push-ups by 1 each set, until you do not beat your previous number. When you miss your previous number, rest quickly, and then continue with your
push-ups until you complete the set. Now come back down the pyramid by one repetition of push-ups per set. If you can’t do all the push-ups in a single set to get to the required number, do the required number in a broken set. If you can’t do regular push-ups, do them from the knees. If that is still not achievable, do them on an incline, such as against a wall or with your hands on a table or a bench. For this and any push-up workout, if you can utilize push-ups from the knees to complete your set without breaking it, do that sometimes. But sometimes take a quick rest, and then complete the set. LIFT Primary Work: 4 handstand holds Secondary Work: Arm haulers Tertiary Work: Arm circles, side, front, overhead Gut: Hold a plank for 1 minute MetCon: 1 squat thrust and 5 jumping jacks repeatedly for 2 minutes for max number of burpees Directions: Do a handstand hold. Hold until muscle fatigue, not muscle failure. Once complete, do 1 minute of arm haulers, then 1one minute of arm circles for each position: side, front, and overhead. Once complete, rest for about 2–3 minutes and repeat the circuit 3 more times. SQUAT Primary Work: 5 sets of 10 squats/5 forward lunges Gut: 1 minute of crunches, 1 minute of reverse crunches, hold 1-minute plank MetCon: Run 400 meters 2 times Directions: Do 10 squats followed by 5 forward lunges for 5 sets. Rest as needed, but try to maintain a steady pace and move through the exercises with minimum rest. Maintaining good form trumps speed. Lunges are performed with 1 repetition for each leg. Run 400 meters, rest 2–3 minutes, then run another 400 meters.
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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:
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Get some exercise done and pay atte
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overtraining—when we push the bod
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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 and 140: APPENDIX: THE WORKOUTS
Page 141 and 142: For instance, if you are doing dead
Page 143 and 144: Directions: Hold the handstand posi
Page 145: MetCon: Run 800 meters, once as har
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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