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

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LIFT Primary Work: Clean and jerk Gut: Complete 5 sets of hanging windshield wipers. MetCon: Circuit HSPUs, clean and jerks, deadlifts Directions: • Form and technique are absolutely critical. Sacrificing proper form will not make you stronger; it will only make you injured. Attending a live, hands-on coaching program by a professional for these lifts is highly recommended prior to these workouts. If you cannot perform these lifts with strict technique and form, DO NOT DO THEM. YOU WILL GET INJURED. • Perform 8–10 sets of the clean and jerks, building up to 4 sets with a weight that allows you to complete 2–4 repetitions. • Gut: Complete 5 sets of hanging windshield wipers. • MetCon: Perform 30 repetitions of clean and jerks with ~60% body weight without putting the bar down, rest 2 minutes; perform 20 repetitions with the same weight, rest 2 minutes; perform 10 repetitions. SQUAT Primary Work: Overhead squat, back squat Gut: 100 sit-ups with ~20% body weight on chest MetCon: Run Directions: • Maintain strict form when doing these exercises. Failure to do so can and will result in serious injury. Do not let your ego dictate the weight you use. • Perform 8–10 overhead squats, increasing weight each set until you reach failure. Rest 2–3 minutes between sets. Once failure is reached, drop the weight back down to the last weight you made and perform 3 more max sets. • Once overhead squats are complete, add ~20% to that weight. This weight should be a weight that you can back squat about 10 times. Now perform 20 back squats without racking the bar. This should be the most brutal set of squats you have ever done. From repetition 12 on, each rep should require total focus, concentration, grit, and pure will. • Gut: With a plate on your chest of approximately 20% body weight, perform 100 sit-ups. • MetCon: Run 2 miles at a decent pace. Again: During the lifts, keep form tight and correct. Form is paramount. If form starts to slip, go lighter in weight.
ROAD WARRIOR WORKOUTS Many jobs require travel. Travel can make working out difficult. BUT IT DOESN’T MAKE IT IMPOSSIBLE. There are many ways to get good workouts on the road. Now. If you are going to a location for an extended period of time, such as a military deployment, it is important to plan ahead to either bring or have access to the right equipment so you can continue working out. In the civilian sector, if you are going to spend an extended amount of time in an area, this might mean joining a local gym. Whether you bring equipment, utilize someone else’s, or join a local gym, it is almost always possible to set up or gain access to some kind of solid workout area and stay on the program. Traveling for shorter time periods, for one to four days at a time, can sometimes cause more disruption than long trips. The difficulty in bringing gear while traveling is one issue because checking bags is a gamble and time consumer in an already compressed schedule. So. When I travel, I travel light. I carry a chalk bag with chalk, wristbands, a notebook to track my workout, and some one-inch tubular nylon and a hard
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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
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BUILDING THE HOME GYM Having a gym
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MARTIAL ARTS Everyone should train
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enefits even if you never need to u
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someone grabs you, you are in a gra
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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 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: ADVANCED SERIES FOUR PULL Primary W
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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