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GYM JONES TRAINING PLANTM & 2013 Army National GuardNATIONAL GUARD and all related elements are trademarks of and Army National Guard and its use does not constitute an indorsement of DC Comics or Warner Bros.MAN OF STEEL and all related characters and elements are trademarks of and DC Comics 2013 Warner Bros. Entertainment Inc.GYM JONES is a trademark of GYM JONES, LLC.

LEGAL DISCLAIMERYou expressly acknowledge and agree that Gym Jones LLC, Mark Twight, Warner Bros. Entertainment, Inc.(”Warner Bros.”), The Army National Guard and this site, webisodes and its content do not provide medicaladvice and are not a substitute for professional medical diagnosis, treatment or advice or a medical examination. Prior to participating in any program, activity, exercise, diet, or use of any product, program,workout, exercise or treatment discussed on this site, you should seek the advice of your physician andother qualified health-care professionals. You understand that the exercises and programs discussed on thissite, webisodes and its contents can be strenuous and should be scaled or done in moderation. There is aninherent risk in any exercise that, while providing some health benefits, it can also cause unknown healthissues. Follow all safety instructions prior to beginning this or any exercise program. Application or relianceon the techniques, advice, ideas and suggestions of any person associated with Gym Jones LLC, MarkTwight, Warner Bros., The Army National Guard or this site, webisodes or its contents are at your solediscretion and risk. By accessing this site, webisodes or its contents, you agree to waive and release GymJones LLC, Mark Twight, Warner Bros., its parent and affiliates and the Army National Guard from any claimsfor any injuries or damages of any kind, including death, resulting directly or indirectly from your participation in any program, workout, exercise or treatment discussed on this site, webisodes or its contents.1 2013 ARMY NATIONAL GUARD

Mark TwightFounder, Gym Jones“What you know does not matter - what you do matters.”IN THEMark Twight was one of America’s leadingalpinists at the turn of the 21st century. Hewas the first to solo the “Czech Route” onPeak Communism and the fastest to climb"Slipstream," a 3,000-foot-high waterfall inthe Canadian Rockies (in 2 hours and 4minutes; most parties take 12 hours). Hemade the first ascent of “Deprivation” onAlaska’s Mount Hunter, climbed 5 extremelydifficult new routes in the French Alps andmade a non-stop, 60-hour ascent of MountMcKinley’s Slovak Direct (the previousfastest party took 7 days). Twight is theauthor, with Jim Martin, of Extreme Alpinism: Climbing Light, Fast, and High. Hisaward-winning book, Kiss Or Kill, has beentranslated into five languages.GYM“We value horsepower ahead ofappearance -- NOT VICE-VERSA.”Following September 11th, 2001 Twight wasthe Subject Matter Expert for the development of the Protective Combat Uniform(PCU) cold weather clothing system, which iscurrently issued to Special OperationsCommand (SOCOM) personnel. He alsoteaches climbing, nutrition and fitness toSOCOM operators. He is the founder ofGym Jones, a strength and conditioningfacility where he and his wife, Lisa, trainfighters, football players and enduranceathletes. Gym Jones is noted for its worktraining the cast and stunt crew of the movie"300" (2007), "Repo Men" (2010), "Man ofSteel" (2013) and "300: Rise of an Empire"(2013). Twight resides in Utah with Lisa, anda 94-pound Akita named Echo. Retired fromclimbing, he is a Masters (Cat 3) road racerwith a preference for stage races, and a skimountaineering competitor.2 2013 ARMY NATIONAL GUARD

THE MINDIS PRIMARYWORKOUT“We are using physical effortas a means of self-discovery.”The following training plan does not have physical mastery as its objective. Instead, following this guidance and schedule willteach the trainee fundamental and universal movements, and begin to instill the habit of daily exercise.The most important characteristic of being trained is a strong work ethic. Very few Soldiers need complex, specific training plansdesigned for high-level sports performance. Soldiers need to develop work tolerance, a variety of movement skills, with emphasis on power-endurance (cardio-respiratory), strength-endurance (muscular) and general endurance (systemic). Excessivestrength and speed development increases risk during training and is not as useful as the aforementioned characteristics in thecontext of soldiering.The plan is written on the premise of following each hard day with an easier recovery day. The plan allows one full rest day eachweek, otherwise training is expected every day.Equipment requirements are minimal: Open space Pull-up bar Box or bench to jump on (20-24” in height) Dumbbells of varying weights (15# to 30# and perhaps up to 60# for stronger individuals) Barbell with plates of varying weights (total load required from 95# to 135#, and heavier as ability progresses) Access to low-impact “cardio” machines (i.e. rowing machine, stationary bike, elliptical machine) or swimming poolApproximately 80% of the workouts may be done without special equipment. Open space is the only requirement.After completing this month of training, the trainee may repeat the schedule exactly or increase the difficulty by either reducingthe amount of rest between sets in the case of bodyweight exercises or by increasing the weight in the case of loaded exercises.However, increasing the resistance (weight) should not be the sole measure of progress: strict form, full range-of-motion and,eventually, speed can also be used to increase difficulty as the trainee adapts to the basic workload.3 2013 ARMY NATIONAL GUARD

MONTUE21RUN 10 MIN AT EASY PACETHU300 SEC FORWARD LEANINGREST (FLR)60 MIN RUN/BIKE/SWIMAT EASY PACERUN 10 MIN AT EASY PACEFIVE ROUNDS:5 x PROPER PUSH-UP10 x AIR SQUAT300 SEC OVERHEAD HOLD(TRAINEE CAN BREAK THIS UP INTOSEVERAL SETS TOTALING 300 SECS IFNEEDED)25x PULL-UP OR PLANK PULL4x 30/30 FROG HOPREST 2 MINBURPEE PYRAMID 1-10-14x 30/30 SPLIT JUMP4x 30/30 BURPEESAT6RUN 10 MIN AT EASY PACE760 MIN BIKE OR SWIMAT EASY PACERUN 5x 1-2 MIN ATPROGRESSIVELY FASTER PACE(LOW IMPACT MOVEMENT)WORK UP TO MAX OUTPUT300 SEC DEAD HANG5x1 MIN ALL-OUT SPRINTREST 4 MIN (ACTIVE, WALK, STRETCH)BETWEEN INTERVALSSUN(TRAINEE CAN BREAK THIS UP INTOSEVERAL SETS TOTALING 300 SECS IFNEEDED)RUN/WALK 15-30 MIN ATEASY PACE TO COOL DOWNREST AS NEEDED BETWEEN SETS(LONGER AFTER HIGHER REPS)THIS IS 100x BURPEES TOTALREST 2 MINFRI54345-60 MIN RUN/WALKAT EASY PACE3x 5 WALL SQUAT3x 20 AIR SQUAT3x 10 JUMP SQUAT3x 20 WALKING LUNGEWEDRESTCOOL DOWN WITH 10 MINRUN/WALK AT EASY PACECOOL DOWN WITH 10 MINRUN/WALK AT EASY PACEBEGINNERS MAY DO PUSH-UP (WITHINTHE BURPEE MOVEMENT ON KNEES)BEGINNERS MAY DO PUSH-UP ONKNEES UNTIL STRONG ENOUGH TOEXECUTE PROPERLY. DO PLANK PULLINSTEAD OF PULL-UP UNTIL PULL-UP ISPOSSIBLE.98RUN 10 MIN AT EASY PACE3x 20 AIR SQUAT3x 10 JUMP SQUAT4x 20 WALKING LUNGE(2 SETS FORWARD, 2 SETS BACKWARD)1060 MIN RUN/BIKE/SWIMAT EASY PACERUN/ROW/RIDE 10 MINAT EASY PACE300 SEC FORWARD LEANINGREST (FLR)FIVE ROUNDS:115x PROPER PUSH-UP10x AIR SQUAT1260 MIN BIKE OR SWIMAT EASY PACE(LOW IMPACT MOVEMENT)300 SEC OVERHEAD HOLDFIVE ROUNDS:20x SPLIT JUMP(10 EACH SIDE)50 YARD BEAR CRAWLREST 2 MINFOUR ROUNDS:20x FROG HOP40 YARD BEAR CRAWLREST 2 MINTHREE ROUNDS:20x BURPEE30 YARD WEIGHTED BEAR CRAWLWITH 15-25# DB IN EACH HANDREST 2 MINCOOL DOWN WITH 10 MINRUN/WALK AT EASY PACERUN/ROW/RIDE 10 MINAT EASY PACE2x 20 AIR SQUAT2x 20 SIT-UP4x 10 PUSH-UP3x 10 DECK SQUAT1460 MIN BIKE OR SWIMAT EASY PACE(LOW IMPACT MOVEMENT)300 SEC DEAD HANGUSING 25# DB6x 30/30 SEC ROW* ALLOUT PACE/ROW SUPER EASYPACE100x SQUAT90 SEC FLR90x PUSH-UP90 SEC FLR80x SIT-UP90 SEC FLR70x BURPEE90 SEC FLR60x DECK SQUAT90 SEC FLR50x PULL-UP90 SEC FLR6x 30/30 SEC BOX JUMP ON20" BOX/30 SEC STEP-UP ONSAME BOX AT EASY PACE6x 30/30 SEC DUMBBELLPUSH PRESS/FARMER CARRYUSE HEAVIER DUMBBELLS FOR FARMERCARRY THAN FOR PUSH PRESS*IF NO ROWING MACHINE ISAVAILABLE SUBSTITUTE TREADMILLAND RUN OR USE ELLIPTICALMACHINEBEGINNERS MAY USE 10-15# DBFOR THE WEIGHTED BEAR CRAWL 2013 ARMY NATIONAL GUARD134REST

MONTUE1615RUN 10 MIN AT EASY PACE20x20x20x20x20x4x4x4x4x4xAIR SQUATSIT-UPPUSH-UPDECK SQUATBURPEE30/3030/3030/3030/3030/30WED1760 MIN RUN/BIKE/SWIMAT EASY PACERUN/ROW/RIDE 10 MINAT EASY PACE300 SEC FLR3x 20 AIR SQUAT3x 10 PUSH-UP2x 1-6 PULL-UP LADDE RTHU191860 MIN RUN/ BIKE/SWIM AT EASY PACE(LOW IMPACT MOVEMENT)300 SEC OVERHEAD HOLD10-9-8-7-6-5-4-3-2-1REPS OF EACH,AIR SQUATPUSH-UPSIT-UPDECK SQUATBURPEE23MAN-MAKER LADDER12x WITHOUT WEIGHT10x WITH 2-15# DB8x WITH 2-20# DB6x WITH 2-25# DB4x WITH 2-30# DBREST 2-3 MIN BETWEEN SETS8x2 WITH 40-60# DBREST 30 SEC BETWEEN SETSFIVE TO SEVEN ROUNDS USING18-20” BOX:30 SEC BOX JUMP60 SEC STEP-UP30 SEC REST 2013 ARMY NATIONAL GUARD213x 1-6 PULL-UP LADDER OR50x PULL-UP WITH WORKPARTITIONED AS NEEDEDI.E. 1- 4 LADDERS OR 10x530-45 MIN BIKE/ROW/SWIMAT EASY PACE(LOW IMPACT MOVEMENT)RESTCOOL DOWN WITH 10 MINRUN/WALK AT EASY PACEBEGINNERS: BENCH PRESS AT2X 30# DB, GOBLET SQUAT AT40-50#, PULL-UP ASSISTED ORPLANK PULL, ON 18-20” BOX,DEADLIFT AT 95-115#BEGINNERS MAY DO PUSH-UP ONKNEES (SAME FOR THE PUSH-UP WITHINTHE BURPEE), DECK SQUAT WITH HIPSSLIGHTLY ELEVATEDRUN 10 MIN AT EASY PACE20SUNREST EQUAL TO WORKDURATION OF INTERVALCOOL DOWN WITH 10 MINRUN/WALK AT EASY PACE22RUN 4x 400 YARDS EACH AT APROGRESSIVELY FASTER PACE4TH INTERVAL SHOULD BEALL OUTSATI.E. IF BEST 2-MILE TIME IS 16 MIN,EACH 800M TOOK 4 MIN SOEXECUTE THE INTERVALS AT 3:35/800M PACEBENCH PRESS AT 95#GOBLET SQUAT AT 50-60#PULL-UPBOX JUMP ON 24” BOXDEADLIFT AT 135#COOL DOWN WITH 10 MINRUN/WALK AT EASY PACERUN 10 MIN AT EASY PACE4x 800 YARD RUN AT 10%FASTER THAN PERSONALRECORD 2-MILE RUN PACEI.E. DO 10 OF EACH, THEN 9 OFEACH, ETC. :REST 1 MIN BETWEEN EACH 4 MINBLOCKFRI60 MIN BIKE OR SWIMAT EASY PACE(LOW IMPACT MOVEMENT)300 SEC FLR242x 20 AIR SQUAT4x 10 PUSH-UP3x 10 BURPEE4x 10 LUNGE262560 MIN RUN/WALKAT EASY PACE300 SEC OVERHEAD HOLD6x 30/30 FROG HOP UPSTAIRS OR UPHILLFOUR ROUNDSREST 3 MIN BETWEENROUNDSRUN 10 MIN AT EASY PACE3x 20 AIR SQUAT3x 10 PUSH-UP3x 5 PULL-UP4x 60 MOUNTAIN CLIMBER272860 MIN BIKE OR SWIMAT EASY PACE(LOW IMPACT MOVEMENT)300 SEC DEAD HANG(EACH TOE TOUCH COUNTS AS ONEREP)BURPEE10-9-8-7-6-5-4-3-2-1REPS OF EACH15x10 SEC WORK/20 SECREST:PUSH-UPCOOL DOWN WITH 10 MINRUN/WALK AT EASY PACE(IT WILL SEEM EASY AT FIRST)COOL DOWN WITH 10 MINRUN/WALK AT EASY PACE5REST