Although I am sure many people will say how its almost obvious what do to, I can agree that a thread like this will bring me some comfort, even if I already have a plan.
Right now I am following a combined workout from the AF Special Forces Workout book and the Appointee information kit. I go 6 days a week, with swimming for at least half an hour every day and running two miles. I rotate days with weights, calisthenics, and rest.
On days with weights I try to hit everything; On days with calisthenics I follow a circuit of pull-ups, burpees, push-ups, crunches, sit-ups. I take Mondays off completely, and I believe I read somewhere you should take every third week on break to avoid injury. For me, I normally tend to have a snotty nose once in a while, which serves as my break timing.
Hopefully you can draw comfort from that!
I believe the most overlooked item is to make sure you WAKE UP O Bright Thirty and acclimate your mind and body to those early morning shock of exercise and whatnot. Oh..and change your day off to Sunday...I would recommend doing what you do M-Sat...as a previous Wrestling coach...muscle tissue peaks after 6 weeks and then it will start "rebuilding" ie...keep training hard...you WILL get injured...on the other hand...you can never get too much Cardio conditioning...so in that aspect you can run and run and run...
Why Sunday? I moved it off of Sunday because on Sunday I have plenty of time to do a big work-out, but on Monday my schedule is stuffed with mostly sitting activities. I figure since I do almost nothing physical on Mondays (unless I cram a gym sesh in at 11PM and sacrifice sleep) and since I have the leisure of my schedule for now, I might as well rest then.
Also, what do you mean about injury?
Which do you think would work better for preparing a cadet? Weights means a full body workout.
Mon: Weights
Tues: Run and Swim
Wed: Weights
Thur: Run and Swim
Fri: Weights
or
First day: Short run, short swim, weights
Second day: Long run, long swim
Third day: short run, short swim, calisthenics
Fourth day: rest
My worry is which should I focus more on: bulk and strength, or stamina?
my initial solution was running 4 miles 4x a week. muscle 3x a week.. but.. I'm approaching a new plan! If anyone wants to try, try the P90X and Insanity Hybrid. I've received crazy results back in the day with P90X itself.. 8:30min mile to 6 min mile after 2 months. On top of that, increased number of pull ups and push ups.