Own the Other 28 Days: Part 2
A Physical Training Blueprint
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Once your unit understands the need for structured fitness between Battle Assemblies, the next step is making it practical, accessible, and adaptable. This is where the “Other 28 Days” program shifts from a well-intentioned concept into real-world application. Soldiers don’t need another motivational speech or a link to a fitness influencer, they need a repeatable, ready blueprint that meets them exactly where they are: in the chaos of civilian life, with limited equipment, limited time, and often competing obligations. The goal is to remove guesswork, empower autonomy, and give every soldier a program that actually fits into their life.
The foundation of the “Other 28 Days” model is simplicity, sustainability, and mission alignment. Each training week is built around five key sessions, intentionally selected to hit all the major pillars of tactical readiness without overwhelming the soldier or demanding an active-duty schedule.
Two Total-Body Strength Days. This approach maximizes efficiency, making each session count for soldiers with limited training time. Each day targets both the upper and lower body through compound movement, such as squats, lunges, push-ups, carries, and rows. This full-body format enhances muscular balance, reinforces coordination across movement patterns, and builds the foundational strength needed for rucking, sprinting, and military training. The exercises are scalable for any environment, whether using bodyweight, resistance bands, kettlebells, or full barbell setups, ensuring soldiers at any fitness level can execute the plan effectively.
One Interval Day sharpens anaerobic capacity and adaptation to going hard. Short bursts of high effort like sprints, sled pushes, or bodyweight circuits mimic the stop-start demands of combat, fight, recover, fight again. This day improves sprint-drag-carry performance and builds the repeat power needed for dynamic battlefield movements.
One Long Effort Endurance Session targets Zone 2 aerobic conditioning, the foundation of sustained mission output. This could be done as a ruck, run, cardio machine, or a steady hike. It trains the body to work longer without fatigue, enhances cardiovascular recovery between other workouts, and builds the mental grit required for long military operations.
One Mobility or Recovery Day is built to reinforce longevity and durability. Tactical yoga flows, foam rolling, breath work, and banded stretches restore joint health, reduce inflammation, and help prevent the overuse injuries common in unbalanced training plans. For Reserve soldiers balancing stress from work, family, and service, this day is vital to staying in the fight unbroken.
This five-day structure strikes a balance of training volume and real-world feasibility. It provides just enough structure to create momentum and progress while leaving two rest days for flexibility, family, or “bonus” activities like hiking, swimming, or unit-led challenges. It’s efficient, effective, and field-proven. It can also be modified based on your units needs. If conditioning for an upcoming mission is the priority, unit leaders can recommend changing from two strength days to one and adding in another long endurance session. This is where the H2F-Is can be a resource and could use their knowledge to optimize the program on a monthly basis for their units needs.
To increase accessibility and ensure no soldier is left behind, the Other 28 Days blueprint should be provided in multiple formats for common situations:
Bodyweight Blueprint: This version removes any barrier of access. It’s designed for soldiers who live in apartments, travel for work, or simply lack equipment. Using movements like push-ups, air squats, glute bridges, lunges, and planks, it allows soldiers to complete effective sessions in 30–45 minutes anywhere, anytime. This ensures the “I don’t have a gym” excuse is off the table.
Gym Blueprint: For soldiers who do have access to barbells, dumbbells, kettlebells, or a base gym, this version incorporates more load, power development, and variation, using trap bar deadlifts, pull-ups, loaded carries, and machines where available. It gives more advanced athletes a higher ceiling for performance and lets those who enjoy lifting stay engaged and progressing.
Injury-Scaled Blueprint: Not every soldier is operating at 100%. This version is crucial for inclusion and retention. It’s designed for soldiers dealing with common limitations, knee pain, shoulder issues, or post-operative recovery. With strategic movement swaps (e.g., box squats instead of lunges, isometrics instead of dynamic reps, biking instead of running), this format keeps injured soldiers active, mentally engaged, and steadily progressing without aggravating their condition. (We will touch on the injury scaling more in Part 3)
No matter the format, the principle remains the same: tactical fitness that fits your life and builds your readiness. Whether on a drill floor, garage mat, or hotel carpet, this program gives every Reserve soldier the tools to stay sharp, strong, and ready. And more importantly, it removes the guesswork so soldiers can spend less time wondering what to do and more time getting it done.
Example Program Body Weight (with Band options)
Day 1: Total-Body Strength Day – Push + Hinge Emphasis
Objective: Build strength across all major movement patterns using bodyweight, with optional band integration for added resistance.
Warm-Up:
5 min brisk walk or march in place
10 Inchworms
10 Air Squats
10 Arm Circles
10 Glute Bridges
Main Circuit (3–4 Rounds):
Push-ups – 12–20 reps
Glute Bridge (banded if available) – 15–20 reps
Wall Sit – 30–60 seconds
Band Pull-Aparts or Backpack Rows – 15 reps
Plank with Shoulder Taps – 30–45 seconds
Optional Band Substitutes:
Push-up with band looped behind back
Banded good morning (for hamstrings/posterior chain)
Banded rows looped on a doorknob or fence
Day 2: Interval Conditioning Day – Choose One
Objective: Improve anaerobic power and short burst capacity. Choose based on available space and terrain.
Warm-Up:
5 min fast walk or light jog
3 rounds:
20 High Knees
10 Air Squats
5 Push-ups
Option 1: HIIT Running (Ideal for open space)
Sprint 30 seconds
Walk 90 seconds
Repeat for 8–10 rounds
Cool down 5-minute walk and stretch
Option 2: Bodyweight HIIT Circuit
5 Rounds:
15 Jump Squats
10 Push-ups
20 Mountain Climbers
10 Sit-ups
Rest 60–90 seconds between rounds
Option 3: Timed Shuttle Intervals (20–30m space)
20m shuttle run x 5 (1 set)
Rest 60 seconds
Repeat 6–8 sets
Optional: Add push-ups between sets
Day 3: Mobility + Recovery Day
Objective: Reduce joint stiffness, improve movement quality, and promote recovery from training stress.
Mobility Flow (Repeat x2):
Cat-Cow – 10 reps
Downward Dog – 30 seconds
Pigeon Stretch – 30 sec/side
90/90 Hip Rotation – 10 reps
Seated Hamstring Reach – 30 seconds
Supine Box Breathing – 3–5 minutes
Optional:
15–20 minute walk or unloaded ruck
Trigger ball or foam roller if available
Day 4: Total-Body Strength Day – Squat + Pull Emphasis
Objective: Reinforce posture, leg strength, and posterior chain endurance.
Warm-Up:
5 min dynamic warm-up
3 rounds:
10 Lunges (or step-backs)
5 Jumping Jacks
10 Arm Swings
Main Circuit (3–4 Rounds):
Air Squats or Jump Squats – 15–20 reps
Inverted Table Rows (or band rows) – 10–12 reps
Bulgarian Split Squats – 8/leg
Pike Push-ups or Hand Release Push-ups – 10 reps
Side Plank – 20–30 seconds/side
Optional Band Additions:
Banded Front Squats (band looped under feet and around shoulders)
Mini Band Lateral Band Walks
Band Curls and Triceps Press Downs (as finishers)
Day 5: Endurance Conditioning Day – Choose One
Objective: Build aerobic capacity, rucking stamina, and mental endurance.
Option 1: Long Ruck Walk
3–6 miles at 15–17 min/mile
25–35 lb ruck or backpack
Flat or rolling terrain
Option 2: Steady-State Jog or March
30–45 minutes light jog
OR 45–60 minutes fast walk if no run access
Option 3: Zone 2 Circuit
Cycle through 4–5 rounds of:
1-minute Fast March in Place
30 Jumping Jacks
1-minute Step-ups (stairs or platform)
1-minute Air Squats
1-minute Breathing Recovery
Repeat for 30–40 minutes total
Notes:
Session Length: Each day can be completed in 30–60 minutes.
Band Options: Resistance bands extend training variability without requiring weights. They are also inexpensive compared to alternative resistance
Progression: Add reps, time under tension, or more rounds as weeks progress
Example Program with Gym Access
Day 1: Total-Body Strength Day – Push + Hinge Focus
Objective: Develop full-body strength with emphasis on horizontal pushing and hip-dominant movements. Reinforces power, posture under load, and ruck readiness.
Warm-Up:
5 minutes bike or rower
Dynamic mobility:
Walking lunges × 10
Glute bridges × 10
Arm circles × 10
Dead hangs × 30 sec
Main Lifts:
Trap Bar Deadlift – 4×5
Bench Press or DB Bench Press – 4×6
KB or DB Goblet Squat – 3×10
Barbell or DB Row – 3×10
Plank with Row (DB or band) – 3×30 sec/side
Finisher (Optional):
3 rounds: 12 wall balls, 10 push-ups, 8 kettlebell swings
Day 2: Interval Conditioning Day
Objective: Build anaerobic capacity and repeat-effort stamina. Supports performance in short, intense efforts like the sprint-drag-carry or combat scenarios.
Warm-Up:
5 min jog or row
3 rounds:
Jump rope × 30 sec
Air squats × 10
Arm swings × 10
Main Set (Pick one):
Option 1 – Rower or Assault Bike Intervals:
30 sec max effort / 90 sec recovery × 8–10 rounds
Option 2 – Sled Push + Bodyweight Circuit:
Sled push × 50m
10 burpees
20 KB swings or med ball slams
1 min rest
Repeat × 4 rounds
Cooldown:
Walk 5 minutes
Stretch hamstrings, quads, shoulders
Optional 3 minutes box breathing
Day 3: Mobility + Recovery Day
Objective: Enhance tissue quality, improve joint range, and restore parasympathetic balance. Promotes long-term resilience and reduces injury risk.
Mobility Circuit (Repeat 2x):
Foam Roll Quads, Glutes, T-Spine – 5 minutes
Banded Shoulder Dislocates × 10
Couch Stretch – 1 min/side
Cat-Cow × 10
90/90 Hip Stretch – 30 sec/side
Downward Dog Flow – 5 breaths
Breath and Recovery Work:
Supine Diaphragmatic Breathing – 3 min
Box Breathing (4x4x4x4) – 3 rounds
Optional Light Movement:
20–30 min Zone 1 walk, incline treadmill, or swim
Day 4: Total-Body Strength Day – Squat + Pull Focus
Objective: Full-body strength with vertical or knee-dominant emphasis, reinforcing lifting mechanics, upper body control, and trunk stability.
Warm-Up:
5 min row or air bike
Dynamic prep:
Cossack squat × 5/side
Hip openers × 10
Band pull-aparts × 15
Main Lifts:
Front Squat or Back Squat – 4×5
Pull-Ups (weighted or assisted) – 4×5–8
Romanian Deadlift (BB or DB) – 3×8
Standing Overhead Press – 3×8
Hanging Leg Raise or Ab Wheel – 3×10
Finisher (Optional):
3 rounds:
15 kettlebell swings
25m KB or DB carry
10 push-ups
Day 5: Endurance Conditioning Day (Zone 2 Focus)
Objective: Build aerobic base, support recovery, and improve stamina for long operations or ruck events.
Option 1 – Ruck:
3–6 miles with 25–35 lb at 15–17 min/mile pace
Option 2 – Run:
2–5 miles or 20-60 minutes at conversational pace (RPE 5–6)
Option 3 – Machine Conditioning:
30-60 minutes Zone 2 effort on rower, ski erg, or bike conversational pace (RPE 5–6)
Post-Session:
Stretch calves, hamstrings, hip flexors
Foam roll or trigger ball as needed
Optional: 5–10 min breathing cooldown
Train Smarter Between the Drills
The “Other 28 Days” program exists to close the gap between knowing fitness is important and knowing how to train with purpose when no one is watching. It gives every Army Reserve soldier a functional blueprint that meets the expected demands of service while respecting the constraints of real life, time, equipment, environment, and even injury. By shifting from motivation-based training to a simple structure, we remove uncertainty and give soldiers back control.
This isn’t just a workout plan. It’s a scalable, ready approach to year-round readiness. Built to support strength, conditioning, endurance, and longevity. Whether a soldier trains in a gym, with bands in a garage, or on the carpet of a hotel room during travel, this system delivers what they need. Most importantly, this framework is inclusive. In Part 3, we expand on how the program can be scaled for common injuries—knee pain, shoulder limitations, and low back dysfunction—so that no one is left behind during recovery. Training while injured isn't just possible, it’s essential to long-term resilience. The injury-scaled blueprint ensures that even those temporarily sidelined can keep making progress.
The principle remains constant across all variations: keep moving, stay focused, and take ownership of your readiness.
Mark A. Christiani is a Tactical Strength, and Special Operations Army Veteran. He has human performance experience in the worksite wellness, collegiate and tactical settings. Mark holds a Master of Science in Sports Medicine from Georgia Southern University and several certifications, including CSCS and RSCC. Currently, he serves as an on-site Human Performance Specialist with the US Army Reserves. Mark's extensive background in research, coaching, and injury rehabilitation underscores his commitment to advancing the field of sports science and human performance.