Fitness for Combat Readiness: 12-Week Hypertrophy Program

I started the 12-week hypertrophy program after my trip back to Thailand this winter for a visit with my old training partners in MMA and Muay Thai. They commented on my weight gain (35 lbs to be exact) since the last time they saw me before the pandemic. After I became a father in 2021, I was occupied with caring for my son and dealing with the stresses of my new leadership position for my fire crew. Still, I continued to eat like I was training for fights, and suddenly, I became aware that I had let myself go. This last trip to Thailand reignited my desire to take charge of my fitness again. During my quest for a solution, I noticed that one of my best friends and sparring partner had joined the Army Special Forces a few years ago and started developing an impressive physique. I watched his transformation from a skinny white boy to a super soldier, and I reached out to him to ask what training regimen he was using. He recommended the 12-week hypertrophy program designed by Jeff Nichols CSCSD, TSACD Exercise Physiologist.

As someone who hikes with weight on his back for work on the fireline as a wildland firefighter and still trains in Jiu-Jitsu competively, I thought this program would benefit me and my fitness goals, which are geared towards being prepared for the adrous work assiagnments in my career and combat readiness needed in martial arts. By following this program and establishing my 5 rep maxes for deadlift, back squat, and bench press, I have been able to increase muscle size and endurance, improve overall physical fitness, and develop the skills and qualities necessary for combat readiness during emergencies. Combat readiness is a vital skill for civilians to possess, particularly during emergencies such as natural disasters, civil wars, or riots. Being physically fit, mentally tough, and having leadership qualities and survival skills can help individuals defend themselves, provide emergency response services, and build stronger and more resilient communities. In this blog post, we'll discuss a 12-week hypertrophy program designed by Jeff Nichols CSCSD, TSACD Exercise Physiologist, and how it can help individuals prepare for combat readiness during emergencies.

What is Hypertrophy? Hypertrophy is the enlargement of an organ or tissue from an increase in the size of its cells. In fitness, hypertrophy training is a type of strength training that involves lifting weights with high volume and moderate intensity, leading to muscle growth and improved endurance.

The 12-Week Hypertrophy Program Before starting the 12-week hypertrophy program, it is essential to establish your 5 rep maxes for the deadlift, back squat, and bench press. Here are the steps to find your 5 rep maxes:

1. Warm-up: Begin with a general warm-up, such as light cardio or dynamic stretching, to increase blood flow and prepare your body for exercise.

2. Estimate your 5 rep max: Start with a weight you can lift comfortably for 10 reps. Rest for 2-3 minutes, then add weight and lift for 8 reps. Rest for 2-3 minutes, then add more weight and lift for 6 reps. Continue this pattern, adding weight and decreasing reps until you reach a weight you can lift for 5 reps with good form and technique.

3. Test your 5 rep max: Once you have estimated your 5 rep max, rest for 2-3 minutes, then attempt to lift the weight for 5 reps with good form and technique. If you are successful, rest for 2-3 minutes, then add more weight and repeat the process until you can no longer lift the weight for 5 reps with good form and technique.

The program focuses on muscle enlargement and includes six training blocks. Rest periods are not always defined, so it's essential to take breaks when needed to avoid injury. The program can also be used as a recovery day in between intense strength and power days.

Why Combat Readiness is Important During Emergencies During emergencies such as natural disasters, civil wars, or riots, law and order can break down, leading to a higher risk of violence and crime. Being combat-ready can help individuals defend themselves and their loved ones, provide emergency response services, and build stronger and more resilient communities. Developing combat readiness can also improve physical fitness, mental toughness, survival skills, and leadership qualities, which can be essential during emergencies.

{photos from first week of program}

{photos are from end of 6 weeks into program}

Conclusion :

By following the 12-week hypertrophy program and establishing your 5 rep maxes for deadlift, back squat, and bench press, you can increase muscle size and endurance, improve overall physical fitness, and develop the skills and qualities necessary for combat readiness during emergencies. As someone who has been following the program, I can attest to the significant amount of muscle mass gained in my shoulders and legs and the decrease in body fat. I started the program at 225 lbs and am currently at 217, halfway through the program. I am pleased with the results I've gained so far and am looking forward to completing the program with a goal of dropping down to 205 by the end of the 12 weeks. Being combat-ready during emergencies can make a significant difference, and it's never too late to start preparing.

Here's the link to the program: https://www.performancefirstus.com/collections/shop/products/12-week-hypertrophy-rebirth-program