Battle Bootcamp

03/09/2025

Training doesn’t make you fitter. Recovery does.

This isn’t a catchphrase — it’s backed by decades of research.

🧠 The science:
Your fitness improves after the session
During sleep, rest, and proper fueling
Not while you’re hammering reps or smashing intervals

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1. Training is a stressor
It breaks the body down:
• Muscle damage
• Glycogen depletion
• Cortisol spikes
• Reduced capacity
Source: Zatsiorsky & Kraemer, 2006

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2. Adaptation happens during recovery
Your gains happen when you stop and recover:
• Protein synthesis
• Nervous system reset
• Hormonal balance
• Mitochondrial growth
Sources: Bompa & Haff, 2009
Halson, Sports Med. 2014

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3. Poor recovery = stalled progress
No recovery means no adaptation:
• Fatigue builds
• Progress stops
• Burnout creeps in
Source: Meeusen et al., 2013

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Training is the stimulus. Recovery is the adaptation.
Ignore it, and you just stay tired. Respect it, and you actually get better.

26/08/2025

Ignore it now. Pay for it later.

Longevity training isn’t a trend.
It’s what stops you becoming weak, stiff, and broken at 50.

Most people put it off
They chase intensity
Skip the basics
Then wonder why they can’t move without pain in a few years

You want to stay strong?
You want to stay capable?
Then start training for it now.

Start with 4 basics!

Farmer carries
Glute bridges
Lunges
Single-leg stands

Simple stuff. Done often. That’s what holds you together long-term

Train for life — not just your next workout

25/08/2025

Functional fitness is what we back at Battle Group Training.

We learned it in the military: TAB and YOMP with 20 kg+ over miles, against the clock. It isn’t fancy. It’s squat, hinge, push, pull, carry, lunge, rotate. It works.

Why we coach it:
• Builds usable strength and muscle
• Protects joints and cuts injury risk
• Supports HYROX racing and real life
• Ages well. Two sessions a week moves the needle

What you get: better movement, more capacity, a body that performs when it matters.

That’s Personal Fitness.

Read the blog and start today. Link below.

We’re ex-military. We trained movements that carry into real life. Functional training keeps that standard. It uses patterns you use every day. You get stronger. You move better. You stay durable.

23/08/2025

STRONG AT 40. SHARPER AT 60.

After 40, muscle drops faster. Strength work slows it and keeps you moving well. Better muscle. Better bones. Better brain. Two sessions a week changes the game. [Review, 2023]

How to lift: squat, hinge, push, pull, carry. 3–4 sets, 5–10 reps. Progress the load or reps each week. Keep the technique tight. Log your numbers.

Protein target: about 1.6 g per kg bodyweight per day. Spread across 3–4 meals. Aim 25–40 g each. 80 kg ≈ 130 g daily. Real food first, shakes if needed. [Meta-analysis, 2018]

Creatine: 3–5 g monohydrate daily. Any time. Safe for most adults. If you’ve kidney issues, speak to your clinician. Sleep 7–9 hours so the work sticks. [Review, 2023]

want a simple 8-week starter plan? Drop us a messsage.

21/08/2025

This s**t isn’t meant to feel easy.
Every rep, every round, every drop of sweat is supposed to test you.

You fight the fights.
You win the battles.
And that’s how progress is made.

Too many chase shortcuts. Too many quit when it burns.
The truth? You only grow when you suffer through it and keep moving.

Save this for the next time training feels impossible — that’s when it’s working.

19/08/2025

🔥 50/50 | SWITCH COST

Partner Pressure With Repeat Changeovers

50/50 is built on accountability. If you drop the effort, your partner pays too.

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P1: 1km Row
P2: AMRAP WHILE P1 COMPLETES THE ROW
➡️ 10 ALT SANDBAG REVERSE LUNGE
➡️ 10 WALL BALLS
➡️ 5 BURPEE PLATE JUMP ON

Switch.
Both complete row and AMRAP once.

Then:
Both: 400m Run Together
3 rounds total

16/08/2025

Stop chasing shortcuts

Fitness isn’t a 4-week plan or a 7-day detox
It’s not built in 30 days
It’s built over years

The problem?
Most people want fast results
So they jump on hard plans and drop calories too low
Then they burn out
Then they start again

That cycle is why you stay stuck
Two steps forward
One step back
Always chasing, never building

The fix is simple
Make better decisions each day
Inside the gym
Outside the gym
And keep showing up

TRAIN WITH PURPOSE
RECOVERY IS NON-NEGOTIABLE
FUEL SMART IT MATTERS
BE ACTIVE
BUILD HABITS
KEEP DOING IT

14/08/2025

Check out our Latest Blog:
Rucking: military-tested conditioning for real-world fitness

Rucking builds honest conditioning without junk impact. Ex-military coaches at Battle Group Training show you loads, progressions, kit, and a 6-week plan you can start today.

Rucking builds honest conditioning without junk impact. Ex-military coaches at Battle Group Training show you loads, progressions, kit, and a 6-week plan you can start today.

13/08/2025

MOVEMENT FIRST. STRENGTH SECOND. RESULTS ALWAYS.

Strength isn’t just about lifting heavy — it’s about how you move.
Good movement builds strength, keeps you injury-free, and makes you better at everything from training to daily life.
It’s the difference between progress and setbacks.
Focus on quality, not just effort.
Move well, move often, move with intent.

12/08/2025

🔥 LOCKED IN | FIX YOUR PACE

Aerobic Control With No Room for Drift

LOCKED IN is about rhythm under pressure. You don’t slow down — you reset and hold.

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The Workout:
➡️ 800m Run
➡️ 30 Wall Balls
➡️ 20 DB Push Press
➡️ 20m Burpee Broad Jump
➡️ 100m Row

Recover 2 minutes
Repeat 3 rounds

🛑 Break rhythm mid-set?
Add 10 Goblet Squats at the end of that round

09/08/2025

YOU WANT TO LIVE LONGER? RUN.

75 minutes a week, that’s all it takes.
Not to burn fat. Not to chase PBs.

To slow down ageing.

New research shows runners had 189 more telomere base pairs —
That’s a 12-year difference in biological age.

It’s not about distance.
It’s about consistency.
10–15 minutes a day can literally keep you younger.

Run like it matters. Because it does.

05/08/2025

🔩 BUILT | BRACE AND DRIVE

Strength Focus: Bracing, Force Transfer, Upper-Body Load

BUILT is about usable strength. No mirrors. No show sets. Just output.

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5 exercises. Full-body loading. Every movement feeds into Hyrox performance.

The Workout:
➡️ Barbell Front Squat – 12 reps
➡️ Dead Hang – 45 seconds
➡️ DB Push Press – 12 reps
➡️ Barbell Bent Row – 10 reps
➡️ Sled Push or Heavy Plate Push – 20m

Recover 90 sec between exercises
Rest 3 minutes between sets
Complete 5 rounds

BIG Finisher:
250 Kettlebell Swings
400m Farmers Carry
150 Wall Balls
STOP AND RECOVER AS REQUIRED·
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