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

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40 repetitions with perfect form. • Gut: Do 100 V-ups followed by 100 Russian twists. Break the sets if you have to. • MetCon: Do the burpees. Fast. LIFT Primary Work: 8 max sets of HSPUs (Handstand Push-ups) and 8 sets of body-weight deadlifts Secondary work: Clean and jerk movement drills Gut: 4 sets of hanging straight leg-raises, max reps MetCon: 6 x 100-meter shuttle runs Directions: • Do 8 max sets of HSPUs followed by a set of deadlifts with your body weight on the bar. Do not go to complete muscle failure on deadlifts. Instead, go to muscle fatigue and then stop so you can keep form correct to avoid injury. • For the clean and jerk, use an extremely light weight (approximately 25% of body weight) to practice perfect form for 30 single repetitions. • Gut: Hang on the pull-up bar and raise your straightened legs as high as you can. Do max reps and then rest 2–3 minutes. Perform 4 sets. • MetCon: Complete 6 sets of 100-meter shuttle runs with 1 minute of rest between work. SQUAT Primary Work: 8 max sets of front squats ~50% body weight Secondary Work: 3 max sets of back squats ~100% body weight Tertiary Work: Overhead squat movement Gut: 3-minute plank MetCon: 2-mile run Directions: • Front squat with ~50% body weight for 8 sets. Rest approximately 2 minutes between each set. Do not go to muscle failure, only muscle fatigue. Failure to maintain proper form can result in serious injury. • Back squat with ~100% body weight for 3 sets. Rest approximately 2 minutes between each set. Maintain proper form and do not go to muscle failure, only muscle fatigue. • Do 50 overhead squats with a PVC pipe or an extremely light weight. • MetCon: Run 2 miles at a good pace to get metabolic conditioning, but also to loosen the legs after the higher intensity work. Run hard, but not with an all-out effort.
INTERMEDIATE SERIES FOUR PULL Primary Work: Every Minute On The Minute (EMOTM): pull-up pyramid Secondary Work: Cleans Tertiary Work: Straight-bar reverse curls and curls Gut: 2 minutes of sit-ups, 2 minutes of leg-raises MetCon: Max burpee pull-ups in 5 minutes Directions: • Set a timer for 1 minute. The first minute do 1 pull-up, the second minute do 2 pull-ups, the third minute do 3 pull-ups. Start with deadhang pull-ups and transition into kipping pull-ups as needed to achieve the required number. Continue to increase the number of pull-ups by 1 each set, until you do not beat your previous number. Complete that number of pull-ups by breaking up the set and finishing. Then come back down the pyramid breaking up sets as needed and resting 1–2 minutes between sets. • Do 6 sets of cleans, with a weight that allows you to do 3–6 repetitions per set while maintaining good form. Once complete, do a set of reverse-grip curls to exhaustion (with a weight that allows you to complete 6–10 repetitions), then switch to a normal grip and complete another maximum set. Rest approximately 1 minute, then repeat for a total of 6 sets. • Gut: Complete 2 minutes of sit-ups and 2 minutes of leg-raises. • MetCon: Do sets of 20, 15, 10, and 5 repetitions alternating between pull-ups and cleans. For the cleans, use the heaviest weight you can without breaking up your sets. PUSH Primary Work: On the minute dip pyramid Secondary Work: On the minute push-up pyramid Tertiary Work: Snatch movement Gut: 100 V-ups, 100 Russian twists MetCon: Max burpees in 3 minutes Directions: • Set a timer for 1 minute. The first minute do 1 dip, the second minute do 2 dips, the third minute do 3 dips. Use slow, deep, fullrange-of-motion dips. Continue to increase the number of pull-ups by 1 each set, until you do not complete the required number. Complete that number of dips by breaking up the set and finishing. Then come back
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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,
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pre-staged clothes. Brush your teet
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have a clear mind. For me, the bett
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FALLING ASLEEP Yes. It can be just
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POWER NAPS Power naps. They are rea
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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 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: INTERMEDIATE SERIES THREE PULL Prim
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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